Dopamine Fasting: Does It Reset Your Brain?

Abstract

In our modern-day, fast-paced digital world, many people are constantly chasing pleasure—whether it’s through scrolling social media, binge-watching TV shows, eating junk food, or even working non-stop. This pleasure-seeking behaviour has led to growing discussions around a new trend called “dopamine fasting.” Some people believe that by taking a break from stimulating activities, they can “reset” their brain, improve their focus, and regain control over their lives. But is this really true? Is there any science behind it? This paper explores the science, psychology, and real-world application of dopamine fasting. We look into how dopamine works in the brain, the pathophysiology behind addiction and pleasure-seeking, and whether dopamine fasting actually resets the brain. Through case studies and real-life examples, we also explore how people in different parts of the world—including Africa—are embracing or misunderstanding this practice.

Keywords: dopamine, fasting, addiction, brain reset, neuroplasticity, mental health, digital detox, Africa

Introduction

Imagine this: a young university student in Nairobi, Kenya, is glued to his smartphone for almost 10 hours every day. He can’t focus in class anymore. He feels constantly tired, irritable, and distracted. So he decides to take a break—he turns off his phone, stops watching YouTube, avoids sugar and snacks, and spends the whole day just doing nothing or taking a walk in nature. He calls it a “dopamine fast.”

This concept, popularized in Silicon Valley and now spreading globally, is based on the idea that overstimulation—especially from modern technology—may “burn out” the brain’s reward system. By temporarily abstaining from these stimuli, people hope to “reset” their brains and reclaim their mental energy.

But how true is this? Let’s take a deep look at the science and stories behind dopamine fasting, with a specific focus on what it means for people from developing countries, where access to mental health care is often limited.

Understanding Dopamine: The Brain’s Motivation Molecule

Dopamine is often called the “feel-good” neurotransmitter, but that’s a bit misleading. It’s not actually about pleasure—it’s about motivation, anticipation, and goal-directed behaviour (Volkow et al., 2011). When you expect a reward, dopamine levels increase in areas like the ventral tegmental area (VTA) and the nucleus accumbens—both part of the brain’s mesolimbic dopamine system (Berridge & Kringelbach, 2015).

This system evolved to help humans survive—by encouraging us to look for food, shelter, mates, and social connections. However, in today’s world, the same system is constantly hijacked by fast, artificial rewards—such as viral videos, video games, or sugary foods. This can cause an imbalance, leading to symptoms similar to addiction (Robinson & Berridge, 2003).

Pathophysiology of Dopamine Dysregulation

When dopamine is released frequently and in large amounts, it can lead to dopaminergic desensitization. This means your brain’s receptors become less sensitive, and you need more stimulation to feel the same level of satisfaction. This is similar to how substance abuse works (Koob & Volkow, 2016).

Neuroplasticity Gone Wrong

The brain is naturally plastic—it changes and adapts. However, when exposed to continuous high-dopamine stimulation, the prefrontal cortex (responsible for decision-making and impulse control) becomes weaker, while the limbic system (which controls desires and emotions) becomes stronger (Zilverstand et al., 2016). This leads to impulsive behaviour and reduced focus.

What Is Dopamine Fasting?

Dopamine fasting is the act of deliberately avoiding activities that provide high dopamine stimulation. This includes avoiding:

• Social media and screen time
• Junk food and sugar
• Sex and masturbation
• Loud music
• Social interaction (in extreme cases)

Some people fast for a few hours; others go for entire weekends or even longer.

Origins of the Trend

The idea was first made popular by Dr. Cameron Sepah, a psychologist and professor at the University of California, San Francisco. However, Dr. Sepah clarified that dopamine fasting isn’t about eliminating dopamine—it’s about mindfully reducing impulsive behaviours that hijack the brain’s reward system (Sepah, 2019).

Unfortunately, many people misunderstood the concept. In places like Silicon Valley, people were seen avoiding eye contact, sitting in silence for hours, or even refusing to eat—all in the name of dopamine fasting.

Does It Really Reset the Brain?

The Neuroscience Perspective

There is no evidence that you can reset your brain’s dopamine levels like resetting a phone. Dopamine is a critical neurotransmitter, and your brain never stops producing or using it.

However, what dopamine fasting can do is retrain your brain by reducing overstimulation and allowing your reward system to recalibrate. This process is called downregulation of overstimulated neural pathways and rebalancing of neurochemical sensitivity (Grace, 2016).

In practical terms, when you stop relying on quick rewards, your brain learns to find pleasure in slower, deeper activities—like meaningful conversations, physical exercise, or creative work.

Case Studies and Real-Life Scenarios

Case Study 1: Digital Burnout in Ghana

Ama, a 28-year-old marketing executive in Accra, noticed she was spending over 7 hours a day on TikTok and Instagram. She started struggling with sleep, anxiety, and low self-esteem. After attending a wellness retreat in Aburi, she tried dopamine fasting. For 48 hours, she disconnected from all screens and took up journaling and gardening. After the experience, she reported improved focus, reduced anxiety, and better sleep.

Case Study 2: Teenage Addiction in South Africa

In Cape Town, a school launched a “digital Sabbath” where students put away their phones every Sunday. After 3 months, teachers observed better classroom concentration and fewer disciplinary issues. Students reported feeling “mentally lighter” and more connected to their families.

Psychological and Cultural Considerations

In African culture, community and social interaction are deeply valued. So a strict dopamine fast involving complete solitude may not be culturally appropriate. Instead, a more Africanised model might focus on digital detoxes, healthy meals, music therapy, storytelling, nature walks, and group prayer or meditation.

This aligns with the concept of ubuntu—the belief in shared humanity—which emphasizes balance and connection rather than isolation.

Limitations and Ethical Considerations

While dopamine fasting may help people reflect and reduce compulsive behaviour, it is not a cure for mental illnesses like depression, ADHD, or substance abuse disorder. In such cases, medical intervention, counselling, or psychiatric care is necessary.

It’s also worth noting that dopamine fasting is not backed by large-scale randomized clinical trials. Most claims are anecdotal.

How to Try It Safely and Effectively

Here’s a simple, culturally adaptable guide to dopamine fasting:

1. Start small – Try one hour a day of no screens, junk food, or mindless activity.
2. Reflect and journal – Write down how you feel before, during, and after the fast.
3. Engage in wholesome alternatives – Read a book, walk in nature, pray, sing, or cook.
4. Do it with others – Encourage friends or family to join. This increases accountability.
5. Don’t overdo it – Remember, this is not punishment. It’s about balance, not denial.

Conclusion

Dopamine fasting may not literally “reset” your brain, but it can help your mind recover from overstimulation, rebuild focus, and cultivate healthier habits. In Africa and across the world, where the digital revolution is reshaping daily life, such practices—when done mindfully—can improve mental health and overall well-being.

More research is needed to explore the long-term benefits, cultural adaptation, and clinical relevance of dopamine fasting. But for now, one thing is clear: sometimes, doing less can help us become more.

References

Berridge, K. C., & Kringelbach, M. L. (2015). Pleasure systems in the brain. Neuron, 86(3), 646–664. https://doi.org/10.1016/j.neuron.2015.02.018

Grace, A. A. (2016). Dysregulation of the dopamine system in the pathophysiology of schizophrenia and depression. Nature Reviews Neuroscience, 17(8), 524–532.

Koob, G. F., & Volkow, N. D. (2016). Neurobiology of addiction: a neurocircuitry analysis. The Lancet Psychiatry, 3(8), 760–773.

Robinson, T. E., & Berridge, K. C. (2003). Addiction. Annual Review of Psychology, 54, 25–53.

Sepah, C. (2019). The Psychology of Dopamine Fasting. Retrieved from https://www.linkedin.com/pulse/psychology-dopamine-fasting-cameron-sepah-phd/

Volkow, N. D., Wang, G. J., Tomasi, D., & Baler, R. D. (2011). The addictive dimensionality of obesity. Biological Psychiatry, 73(9), 811–818.

Zilverstand, A., Parvaz, M. A., & Goldstein, R. Z. (2016). Neuroimaging cognitive reappraisal in clinical populations to define neural targets for enhancing emotion regulation. NeuroImage, 151, 105–116.