Take a time out.
Practice some self care.
Getting that ping of dopamine isn’t the problem. It’s more likely a decreased attention span contributing to making you feel foggy and restless. If you’re stuck in that cycle of endlessly scrolling through your phone, or ‘multitasking’ in front of a TV show while checking Instagram, emails and Twitter, or you’re having trouble focussing, you probably need to give your brain a rest.
When you break it down, a ‘dopamine fast’ as prescribed by Dr. Sepah is really just a mental time out. Instead of giving it a fancy name and making it a challenge (a sure-fire way to bring on another dopamine hit!), do something kind for yourself.
Turn off notifications on your phone for a while. Go for a walk. Read a book. Cook a delicious meal. Find an activity that puts you into flow, so you’re not distracted by what’s happening outside your immediate sphere.
“It's about moderation,” says Dr. Jaime. “It's about balance. It's about knowing what your body can and can't take, and about enjoying the things you do partake in – food, exercise, sex, whatever it might be – and enjoying them fully and mindfully.”