5-Day Dopamine Detox: What I Faced, Felt, and Found

Sometimes we come to a point where we feel the need to pause and just look at ourselves, our habits, our life situation—really look. Some things we already know about ourselves, and some we’re just beginning to discover. And from there, it’s our choice what to do with what we see.

For me, the idea of doing a dopamine detox didn’t come from a dramatic moment. It was more subtle. I started noticing small things. That maybe I was a bit too attached to certain forms of easy entertainment. That every time I reached for my phone, there was something pulling my attention. I didn’t feel like I was overdoing anything—no endless scrolling, no heavy media consumption—but still, I could feel it was affecting me. So I decided to experiment. And it turned into something much deeper than I expected.

When Numbness Isn’t Enough Anymore

Even though I try to live quite consciously, I started noticing how much these small, everyday things were still affecting me—like checking my phone, reacting to notifications, or even just having my regular morning coffee. It wasn’t about extreme overuse, but more about this subtle, constant background of distraction. And even that was enough to pull me away from myself.

Every time I reached for my phone, something was there to grab my attention. Something quick, easy, unnecessary. And it didn’t leave me feeling any better—just more scattered. The same with coffee or a bit of junk food now and then. It wasn’t that I did too much of it. But I saw how attached I’d become, and how much these small things were shaping my state without me fully noticing.

That’s when I felt it was time to try. Not to punish myself, not to be perfect—but just to see. What would happen if I created space again?

My Dopamine Detox Experience

I didn’t go into this dopamine detox with some strict plan or rigid structure. It was more like an experiment—something I felt curious about. I asked myself: What are the things I turn to for quick comfort or distraction? And then I simply decided to let them go for a few days and observe what happens.

I wanted to do it in a way that felt intentional, not forced. It wasn’t about cutting everything out just to prove something. It was more about creating space—clearing out the noise and seeing what would come up when I stopped constantly stimulating my brain.

What I Changed

The first and most important change was around how I use my phone. I decided not to touch it at all during the first hour of the morning—no messages, no social media, no news, no quick browsing. If I really needed to look something up or reply to someone later in the day, I allowed myself that. But only with a clear purpose, not just mindless scrolling.

I also stopped drinking coffee. Even though I usually have just one cup a day, I realized how much I relied on it to kickstart my energy and mood. So I removed it for the whole detox. Same with sugar and any kind of junk food. I wasn’t overly strict, but I did pay attention. And when I did have something sweet or processed, I made sure to notice why—what led me to reach for it.

And then, of course, I leaned into the practices that help me stay grounded: journaling every day, meditating, and just giving myself space to be without needing to fill every moment with activity.

Facing the Void

The first thing that shows up when you stop distracting yourself is… boredom. And it can feel really uncomfortable. No phone, no media, no food rewards—just you and the silence. That space we usually try to avoid.

But if you don’t run from it—if you sit with it—it opens something else. Feelings start rising up. Emotions you’ve been pushing aside. Maybe sadness, fear, frustration… maybe something deeper you didn’t even realize was still there. It’s not easy, but it’s real. And if you let it, it can teach you something.

I had moments where I didn’t feel like doing anything. I allowed myself to just sit, to stare out the window, to do absolutely nothing. No productivity, no self-pressure. And slowly, that space began to shift.

Emotional Process and Practice

This part of the journey is always the most powerful for me. Because I’ve worked with emotions for many years—as a life coach, and just in my own inner world—I know how valuable it is to face what’s coming up, rather than escaping it.

During these days, I started seeing old fears, familiar patterns. Perfectionism. Doubt. The feeling that maybe I’m not doing enough. Even after all these years of self-work, it’s still there. And instead of fixing it right away, I just allowed it to be. I journaled through it. I meditated with it. I let it show itself without judgment.

One moment that really stayed with me was a conversation with my husband. He mentioned something that touched a deep, still-sensitive part of me. Normally, I would react—defend, protect, maybe get distant. But this time, I felt the urge to react… and chose not to. I just felt. I let that vulnerable part of me speak. And the emotion passed. The pain was still there, but something softened.

This is what happens when you stay present with what’s real. You don’t need to fix everything at once. Just being with it—without numbing, avoiding, or running—already changes something inside.

Breakthroughs & Lessons Learned

After a few days of just sitting with all of this—without forcing productivity, without chasing stimulation—something shifted.

The boredom began to fade. I felt lighter. My energy started returning. And not just physical energy, but this quiet inner motivation. I found myself wanting to do things again—not out of pressure, but out of genuine interest. Even simple chores around the house felt easier, more natural. I got back the inspiration to cook, to try new recipes, to create again. I also returned to working on my website, my YouTube, and all the other things that usually bring me joy.

And it wasn’t because I pushed myself. It happened after I allowed the emotional heaviness to rise, to move, and to settle. That was the real key.

Through this experience, I saw clearly how much energy we waste trying to avoid discomfort—how often we chase quick fixes instead of facing what’s underneath. But when we stop doing that, when we just let things come and go, the truth starts to show itself.

And yes, some of those truths aren’t easy. I saw old patterns of self-judgment, fear of not being enough, the pressure to do everything perfectly. Even after all my inner work, these parts are still alive in me. But instead of feeling like a failure for seeing them, I just reminded myself: this is part of it. Awareness isn’t about being perfect. It’s about being honest.

And honesty gave me power. It reminded me that I have tools. I have skills. I have the capacity to face these parts of myself and support them, not silence them. That’s something I truly believe we all have—we just need to create space to reconnect with it.

Start Your Own Dopamine Detox Journey

If something in you feels curious about doing a dopamine detox like this, I really encourage you to try. It doesn’t have to be extreme. You don’t need to remove everything at once or follow some strict plan.

Just start by noticing. What are the things you turn to when you feel uncomfortable? What are the quick pleasures that aren’t really serving you? Maybe it’s social media. Maybe it’s food. Maybe it’s constant noise or information. Only you can know.

From there, choose what you feel ready to let go of—even for a few days. Maybe it’s no phone in the mornings. Maybe it’s a break from caffeine or sugar. Maybe it’s giving yourself an evening without screens. Whatever you choose, let it be intentional. Let it be something that gives you more space, not more pressure.

And if emotions come up, that’s okay. That’s part of the work. You don’t have to fix everything. You just need to see it, feel it, and be with it.

If at any point you feel unsure how to deal with the emotions or patterns that arise, I have a lot of videos and content about this—how to process negative emotions and suppressed feelings or how to grow self-love and self-acceptance.

This kind of detox isn’t just about removing things. It’s about meeting yourself, honestly and fully. And from there, everything else starts to shift.