Dopamine Detox: Week 1 Check-In
March 11, 2025 Welcome back to Chasing Dopamine! If you’re new here, I’m Tiffaney Green, and I’ve been on a journey to reset my dopamine reward system by giving up four major dopamine triggers for Lent: ✔ Social Media ✔ Energy Drinks ✔ Alcohol ✔ Sex This challenge is inspired by the book Dopamine Nation, which explores how we’ve become addicted to high levels of stimulation in modern life. I’ve decided to take a partial dopamine detox, not only for the 40 days of Lent but also as a stepping stone toward lasting change. Now that I’ve made it through the first week, I wanted to share my experiences, struggles, and insights so far. Why This Detox? Lent is a time of sacrifice and self-discipline, and in previous years, I would typically give up one thing. But after reading Dopamine Nation and working through its official workbook, I realized I needed something bigger—a full-scale dopamine reset. I took an inventory of my life and identified where I was chasing dopamine the most. These were the things I turned to for instant gratification, even when they weren’t serving me. So, I decided to step back from these habits and see what life feels like without constant dopamine hits. What I Gave Up & How It’s Going So Far 1. Social Media (Mainly Facebook & Instagram) 📵 How I used to engage: Mindless scrolling throughout the day, especially in the mornings, at night, and during downtime. 💡 What I changed: Deleted Facebook & Instagram from my phone. 🔄 What I’ve noticed: Improved sleep – no more scrolling at bedtime or waking up in the middle of the night to check notifications. More presence in my daily life – instead of filling every empty moment with a dopamine hit, I’m embracing quiet. Hardest part? My birthday fell right after Lent started, and I couldn’t post or check messages. But I received more personal texts and calls, which felt more meaningful than online interactions. 2. Energy Drinks ⚡ How I used to engage: Drinking energy drinks almost every day, whether I needed one or not. It became a habit rather than a necessity. 💡 What I changed: Stopped buying them altogether and replaced them with tea and water. 🔄 What I’ve noticed: Physical withdrawals – the first few days, I had headaches and felt sluggish. Less impulse buying – I used to grab an energy drink at checkout even when I wasn’t tired. Now, I’m breaking that cycle. Setting a better example for my kids – I don’t want them to think energy drinks are a normal, everyday thing. My energy levels are still adjusting, but I know this is a change that will benefit me long-term. 3. Alcohol 🍷 How I used to engage: Occasional drinking in social situations, especially to ease social anxiety. 💡 What I changed: Completely cut out alcohol, even for my birthday celebrations. 🔄 What I’ve noticed: Easier to give up than expected – since I wasn’t a daily drinker, this hasn’t been too difficult. More mindful social interactions – I’m learning to enjoy outings without needing a drink. Hardest part? Saying no when friends encouraged me to have “just one” drink. This detox is helping me see that alcohol was often a social habit rather than a necessity. 4. Sex ❤️ How I used to engage: In a non-monogamous, non-committal relationship, where intimacy was part of our dynamic. 💡 What I changed: Took a break from sex to foster a deeper emotional connection. 🔄 What I’ve noticed: Difficult at first – because I knew I couldn’t have it, I wanted it even more. Helps build emotional intimacy – without sex as a focus, I’m appreciating other aspects of connection. Hardest part? Avoiding thoughts and conversations about it—talking about it made me want it more. This has been the biggest mental challenge so far, but it’s also made me more aware of my desires and how much of a dopamine trigger this was for me. Key Lessons from Week One 1️. Dopamine Crashes Are Real I noticed that when I stopped chasing dopamine, I experienced withdrawals—feeling restless, unfocused, and craving stimulation. For example, while cleaning, I felt my motivation drain and wanted to reach for my phone to scroll on Facebook as a distraction. Instead, I pushed through, focused on the reward of completing the task, and replaced scrolling with meditation. 2️. I’m Sleeping So Much Better Without social media or late-night energy drinks, my sleep is more restful. I’m not staying up doom-scrolling, and I wake up feeling less exhausted. 3️. Healthier Dopamine Sources Make a Difference Instead of artificial dopamine hits, I’m turning to: ✅ Meditation (using a Bible app & mindfulness app) ✅ Walking (to replace sex-related dopamine highs) ✅ Tea (to replace energy drinks) ✅ Real Conversations (to replace social media) Looking Ahead I’m only six days in, but I’m already seeing the impact of this detox. I feel more in control, more present, and less controlled by impulses. 📌 Next Steps: Continue journaling & checking in with my therapist. Encourage friends to try a dopamine detox, even if only for a week. Keep documenting the highs and lows of this journey. I’ll be back later this week with another update! If you’re interested in dopamine detoxing or making small changes, I highly recommend reading Dopamine Nation and taking inventory of your habits. Until next time, stay mindful and keep chasing dopamine in healthy ways. 💙 If you enjoyed this post, be sure to subscribe for updates! Plus, I’ll be bringing on guests to discuss their own dopamine detox experiences soon.
