We’re Calling It: This is the Ultimate Self-Care Trend for 2025

Let’s set the stage: You’re between meetings, avoiding a chore, or need a breather after a long day. You instinctively reach for your phone. A quick scroll through social media seems like an innocent way to unwind, right? But all too often, it turns into a time warp—poof!—20 minutes gone. Even with a well-curated feed, the constant flow of content is draining. 

Now, imagine the opposite: Your mental fog lifts. Your sleep improves. Your energy soars. As you take a step back from the endless dopamine hits from social media, genuine relaxation and a deeper sense of presence follow. It’s time to drop the device and find your peace. We’re diving into why stepping away from digital distractions is an important reset, and how you can reclaim your focus and mental clarity.

How to Know If You Need a Dopamine Detox

If grabbing your phone for a “brain break” feels like second nature, you’re likely caught in a dopamine loop. This endless cycle of checking notifications can easily leave us feeling more drained than refreshed (not the goal!). When this habit starts to sap your energy and productivity, it’s a clear sign to take a dopamine detox. Here are other tell-tale signs: 

• You feel anxious after scrolling
• You have difficulty concentrating
• You compulsively check your phone
• You swap hobbies, self-care, or relationships for digital consumption

What is a Dopamine Detox?

It’s all about giving your brain a break from the constant stream of stimuli that lead to quick bursts of dopamine (the "feel-good" chemical). While social media, games, and even email can provide temporary pleasure, it’s a slippery slope. Over time, you end up feeling distracted, overstimulated, and anxious. By reducing these dopamine hits, we can reset our brain’s reward system and restore balance.

The Benefits of a Dopamine Detox

They’re a dime a dozen. A dopamine detox offers a host of benefits that can transform both your mental and physical well-being. So, what can you expect when you step away from the constant stream of digital distractions?

1. Improved mental clarity: Constant notifications and scrolling overload your brain. Taking a break helps declutter your mind and reduce anxiety. And the research proves it!
2. Better sleep: To no surprise—reducing screen time—especially before bed, helps your body regulate melatonin, improving sleep quality.
3. Stronger relationships: Without the constant pull of your phone, you’ll be more present during face-to-face interactions, allowing you to truly connect with others.
4. Increased productivity: Free from digital distractions, you'll find it easier to focus and accomplish tasks without mental fatigue. Try testing this theory! Put your phone in another room for one hour and see how much more you get done. The difference is striking when you give your brain space to work efficiently.
5. Rediscovered hobbies: Best of all, a dopamine detox opens up time for offline activities (like reading, painting, or going for a walk)—things that bring genuine fulfillment.

How to Prepare for Your Dopamine Detox

1. Set Clear Goals. What do you want to achieve? For example, less stress, better focus, or more time for hobbies? Write it down to stay motivated.
2. Communicate Your Plan. Let others know you're taking a break from your devices to manage expectations.
3. Identify Triggers. Recognize specific apps or times of day that pull you in, so you can plan around them. Try setting app limits or using "Do Not Disturb" mode during those peak moments to reduce temptation.
4. Start Small. Begin with a short detox—like a Sunday afternoon or evening screen-free—and gradually build from there.

Tips for Success

Create "screen-free" zones in your home (like your bedroom or dining area) to fully disconnect. Replace digital time with activities like reading, stretching, or cooking. Invest in a few coffee table books or wholesome magazines! And as mentioned, turn off notifications and use focus apps to limit distractions. Last but not least, consider going analog for work tasks, like using a paper planner or taking handwritten notes.

What Can You Expect During a Dopamine Detox?

While a dopamine detox may sound like bliss, expect some discomfort at first. This is normal! The urge to check your phone will be strong, but stay committed! In a matter of days, the pull will fade. Aim to keep your phone out of sight (so it’s out of mind) and keep a fidget toy at your desk.

Natural Ways to Get a Boost of Dopamine

Instead of relying on your phone for a quick hit of dopamine, focus on natural ways to boost this feel-good chemical! Engage in regular exercise, fuel your body with dopamine-boosting foods (like bananas, eggs, fish, seeds, and dark chocolate) and make it a priority to feel the sun on your skin—or at the very least, get as much fresh air as you can. One of our favorite sources of dopamine? Physical touch. Hugs, cuddling, or even petting your dog or cat can increase dopamine and oxytocin. And if you’re up to it, try cold exposure! Cold showers or ice baths aren’t just trendy—they can increase dopamine by up to 250%. To ease into the practice, start with 30 seconds of cold water at the end of your shower.

Morning Dopamine Detox Routine

What’s the easiest way to set a productive tone and protect your mental space from the demands of the outside world? Starting your day with a dopamine detox. For the first hour, avoid your phone entirely (unless you’re using it to exercise, meditate, or journal). Leave your phone in another room to resist the urge to check social media! After you hydrate, spend time stretching, doing yoga, or simply deep breathing to center yourself. Even if you only have a couple of minutes, make the most of them! Then, prioritize activities that need your full attention (making breakfast, tending to your kids, etc.) before diving into emails or social media.

Mindfully Reintegration

When you’re ready to bring digital tools back into your life, be sure to set daily limits. With this approach, you can use technology in a way that serves you—not the other way around. To help curb impulsive phone use, lean into the following hacks:

1. Create Phone-Free Zones: Designate spaces where phones are off-limits.
2. Use "Do Not Disturb": Silence notifications when you need to focus.
3. Remove Distractions from Your Home Screen: Keep only essential apps accessible.
4. Use a Phone Box: Store your phone out of sight while working or during meals.
5. Track Your Habits: Use a habit tracker to stay accountable and reward yourself for resisting impulse use.

The Power of Unplugging

Taking a break from constant stimulation is easier said than done—especially when you rely on technology for work or socializing! But the rewards (mental clarity, better sleep, and more fulfilling relationships) are well worth it. Start small, be intentional, and see how a dopamine detox can bring you the peace you’ve been craving.