Dopamine Fasting for Your Brain

Smartphones Are Ruining Your Brain

A high school student visited a clinic. He reported having tic symptoms that caused involuntary “sniffing” sounds. Because it disrupted his classmates’ studying, he sought treatment. Tics are often temporary, so they are sometimes monitored over time. However, since his symptoms were affecting others, medication was recommended. Fortunately, the symptoms improved without major side effects.

Even after improvement, however, the tics occasionally reappeared—especially when using a smartphone.

From this case, where symptoms worsened immediately after smartphone use, we can infer that smartphones have a negative effect on the brain. However, in general, problems do not appear instantly when using smartphones. This is why many people underestimate their impact and continue to spend long hours on them.

Recently, many studies have explored the relationship between smartphone use and the dopamine system. Researchers at Radboud University in the Netherlands used PET imaging to confirm a correlation between smartphone use—particularly social media—and dopamine secretion. The results showed that higher social media usage was associated with reduced dopamine synthesis capacity. In other words, the more you use social media, the weaker your dopamine system becomes.

A study from King Saud University also examined the link between smartphone use and cognitive function. Using the Montreal Cognitive Assessment (MoCA), researchers found that longer smartphone usage was associated with lower MoCA scores—indicating reduced cognitive function. This suggests that excessive smartphone use may directly impair cognition.

Endless Scrolling, Endless Stimulation

How does smartphone use weaken the dopamine system and reduce cognitive function? Smartphone apps are designed to stimulate dopamine release. As a result, using smartphones leads to excessive dopamine secretion.

Many people misunderstand dopamine as a “reward substance.” However, dopamine is not the reward itself—it is released in anticipation of a reward. When there is a possibility of receiving a reward, dopamine increases alertness and motivation, raising the likelihood of obtaining it.

Smartphones exploit this anticipation. Even when simply looking at the screen, we think:

“Did someone message me?”

“Is there a new interesting video?”

This expectation persists as we scroll, causing dopamine to be continuously released. Furthermore, most apps are designed for infinite scrolling, encouraging endless dopamine stimulation.

Of course, smartphones are not the only factor that disrupts the dopamine system. Alcohol, tobacco, highly stimulating food, gaming, and shopping can also negatively impact it when overused. In the case of gambling or drugs, even limited exposure can severely damage the dopamine system. Drugs, in particular, directly affect dopamine receptors, making normal dopamine function impossible in everyday life.

A Life Without Flow

Reduced dopamine function does not only affect attention—it significantly lowers overall life satisfaction. When we are fully immersed in something, the dopamine system generates strong feelings of pleasure and fulfillment. Psychologist Mihaly Csikszentmihalyi described this state as “flow.” In a flow state, we experience enjoyment and satisfaction from the activity itself, even without external rewards.

We often experience flow while working or studying. The pleasure gained from such moments motivates us to continue. However, people with impaired dopamine systems experience flow less frequently. Research from the Karolinska Institute found that as dopamine receptor function declines, the frequency of flow experiences decreases significantly.

As a result, reduced dopamine function not only lowers concentration but also diminishes meaningful engagement in life—leading to decreased motivation and overall satisfaction.

Your Brain Needs Rest

So how can we restore dopamine function and improve cognitive performance and life satisfaction? One proposed solution is “dopamine fasting.”

Recently, intermittent fasting has gained popularity as a health strategy. While fasting itself has long existed for religious or biological reasons, its use for “health” and “diet” became widespread after 2012. Studies from Harvard University, Johns Hopkins University, and the NIH have shown benefits such as improved blood sugar control, metabolic health, and weight loss.

The same concept applies to dopamine. Modern society overstimulates our dopamine system through smartphones and other addictive stimuli. This leads to dysfunction in everyday life. Dopamine fasting works by removing the sources of excessive stimulation, allowing the system to recover naturally.

Research on addiction shows that when addictive behaviors are stopped, dopamine function gradually recovers.

A simple and effective method is to set specific times when you do not use your smartphone. For example, one rule is:

“Do not check your phone before meeting your first patient.”

This allows you to use your morning time more effectively and naturally transition into work. As a result, the first smartphone use of the day may be delayed until lunchtime.

Another rule is not using your smartphone after 10 PM. Reducing screen exposure at night helps prepare the body for sleep, as blue light suppresses melatonin and lowers sleep quality. Just these two rules can give you more than 10 hours a day free from smartphone use.

At first, this habit may cause discomfort or anxiety. However, missing a few hours of information rarely causes real problems. Just 100 years ago, people learned about events days later. Today, we receive global news within hours. While this convenience is beneficial, it also fuels constant stimulation and excessive dopamine activation.

If you feel overwhelmed by the endless flow of information, try dopamine fasting. As your dopamine system recovers, you will gain more energy, experience deeper focus more often, and ultimately increase your overall life satisfaction.