My Dopamine Detox for Lent
Since discovering the link between ADHD and dopamine, I’ve been diving deep into research—listening to podcasts, reading and listening to books by experts, and engaging in discussions about the effects of dopamine on the ADHD brain. Through my blog, I’ve reflected on how chasing dopamine has influenced my life, long before I even knew I had ADHD. Understanding why I engage in certain behaviors and the negative impact they’ve had on my life has been both eye-opening and overwhelming.
Recently, I read Dopamine Nation by Anne Lembke and have been working through the accompanying workbook. One of the exercises required me to inventory my dopamine-seeking behaviors, noting when they started and what life events may have contributed to them. Some of my findings were things I already suspected—social media, wnwrgy drinks, alcohol, and sex have been my primary dopamine-chasing habits as an adult.
The book introduces the idea of a dopamine detox, which intrigued me. Could I reset my brain to be less dependent on external dopamine hits? Could I break the habits that have shaped my life for years?
Why Lent is the Perfect Time for a Dopamine Detox
As a Christian woman, I observe Lent, the 40-day period of fasting and repentance leading up to Easter. For me, it’s a time of spiritual reflection, self-discipline, and sacrifice—an opportunity to bring myself closer to God and strengthen my willpower by resisting temptations.
The Purpose of Lent In the simplest sense, Lent is a season of fasting, prayer, and preparation for Easter. It begins on Ash Wednesday and lasts until Good Friday. Though the season is technically 46 days long, Sundays are not considered part of the traditional fasting period, making it 40 days of sacrifice.
Many people give up food, drinks, entertainment, or habits during Lent to refocus their attention on their faith and resist temptation. In past years, I’ve given up refined sugar, as I had a huge sweet tooth and wanted to build healthier eating habits.
However, with the rise of social media, I found myself addicted to validation through likes, comments, and engagement. In my 30s, I began giving up Facebook for Lent. It was hard at first, but over time, it brought me peace and allowed me to step back from the constant dopamine drip social media provided.
This year, I’m taking my dopamine detox to another level.
What I'm Giving Up for Lent (And Why)
This year, I am being intentional in what I sacrifice, with the goal of resetting my brain and breaking free from my biggest dopamine-chasing habits—social media, energy drinks, alcohol, and sex.
These are the areas where I’ve conditioned my brain to rely on dopamine highs, and I want to challenge myself to find healthier, more fulfilling ways to engage with life while also strengthening my faith.
1. Social Media I have removed the Facebook and Instagram apps from my phone. Thankfully, I never got into Twitter or TikTok, so those won’t be an issue.
Even just three days in, I’m noticing my reflexive need to check my phone. In moments of boredom or waiting, I instinctively reach for my phone, hovering over the spot where Facebook used to be.
I can feel the small surge of anticipation—followed by a letdown when I remember it’s not there. Even moments of happiness feel incomplete without sharing them online.
Today is March 7th—my 37th birthday. It feels strange not posting about it or checking for birthday wishes. I’ll have to wait until Sunday to log in on my laptop (if I choose to at all) to see any messages. This is already proving to be a mental challenge, but I know it’s exactly what I need.
2. Energy Drinks This will likely be the hardest part of my detox. As a working parent, I live in a constant state of exhaustion—juggling work, kids, homework, Cub Scouts, church, ballet, workouts, and late nights.
For the past two and a half years, I’ve relied on energy drinks daily. Unlike coffee, these drinks don’t feel like an indulgence—they feel like a necessity just to function.
I typically start my day with morning coffee, followed by another coffee in the afternoon. But the real problem starts in the evening, when I grab an energy drink to power through bedtime routines and late-night responsibilities. Without it, I crash hard, making it feel impossible to get everything done.
On Ash Wednesday, I fought the urge to grab an energy drink at the grocery store. Instead, I replaced it with a less satisfying herbal tea. But I can already feel the fatigue creeping in.
Will my productivity suffer without energy drinks? Or will I push through and adjust? Only time will tell.
3. Alcohol I am very much a social drinker. I don’t drink on school nights, but I enjoy a glass of wine on the weekends to unwind after a long week.
However, I’ve noticed a dopamine rush just in anticipating drinking—whether it’s a night out or a casual drink with friends.
After my divorce, I used alcohol to self-medicate, though I now recognize how unhealthy that was. Lately, I’ve found myself drinking past my limits, chasing that feel-good buzz. It finally caught up with me when I had my first hangover at 36 years old—then my second and third in the months that followed.
For Lent, I want to fully experience social situations without alcohol—to see if I can enjoy them without relying on the artificial dopamine boost.
4. Sex Aside from energy drinks, this will be the biggest challenge.
I don’t have a boyfriend, but I am seeing someone. As two consenting adults, we engage in an intimate relationship. Giving this up for 40 days will test my self-control in a way I haven’t before.
I’ve also decided to cut out explicit conversations via text—another form of dopamine-seeking behavior. Even three days in, I’m redirecting conversations with my best friends when the topic comes up.
Ironically, it was my partner’s idea to suggest giving up sex for Lent. But the final decision was mine because I recognize how much I chase dopamine through intimacy. I plan to write a future blog post diving deeper into this topic.
Checking In: The First Three Days So far, I can feel the withdrawals—the cravings, the habits, the reflexive urges to engage in my usual dopamine-seeking behaviors.
But I also know I have the willpower, strength, and faith to push through these next 37 days.
This detox is about breaking unhealthy cycles, finding peace, and reconnecting with God. It won’t be easy, but I’m ready for the challenge. And, of course… Happy birthday to me! 🎉
