If you’re sitting there Googling “how to reset my brain when I feel overwhelmed,” first: same. Second: you’ve probably stumbled across something called a dopamine detox. Supposedly, it helps give your brain a break from overstimulation — especially if you’ve got ADHD and spend your whole day bouncing between tabs, tasks, TikToks, and existential dread. I decided to try a 7-day version and spoiler alert: it wasn’t perfect, but it did something real.
ANSWER: Yes, you can do a kind of “dopamine detox” with ADHD — and while it won’t reset your brain like a factory reboot, cutting back on high-stimulation habits for even a week can seriously help reduce mental fog and bring focus back online.
What Is Dopamine Detoxing Anyway?
Dopamine fasting — also known as a digital detox — isn’t really about eliminating dopamine (you’d actually be dead). It’s more about stepping away from addictive, fast-reward behaviors that hijack your attention. That means less social media, fewer notifications, zero doomscrolling. For ADHD brains? That’s a radical shift.
I didn’t go full monk status. I went screen-lite. No scrolling, no autoplay videos, no apps that made my brain feel ping-pongy. I made toast in silence. I stared out windows. I cleaned drawers I forgot I had.
Basically, I gave my brain boredom — and it got weirder (and calmer) before it got better.
How to Reset My Brain When I Feel Overwhelmed
Overwhelm isn’t just a mood — it’s a full-body shutdown. When you’re constantly plugged in, your brain hardly ever gets to close the tabs. A week without digital noise gave my nervous system a minute to chill.
- I slept better… like, noticeably. Less junky dreams, more actual rest.
- My brain felt quieter around day four. Less frantic urge to multitask.
- Minimalism became seductive. I didn’t want to re-clutter everything afterward.
And yeah, the temptation to “check just one thing” was brutal at first. But once past the hump, it was oddly easy to stay off. Possibly because I had nothing to react to. No dopamine chase. Just vibes.
Easy Tips to Calm ADHD Brain (From Someone Who’s Tired)
This wasn’t a structured productivity hack. Half the time I was just winging it. But I picked up some calming tricks that surprised me — simple stuff that felt like actual brain-healing moments:
- Window time: Sit and stare. No podcast. No “it’s a mindfulness moment.” Just look outside like a Victorian ghost.
- Analog notes: Jot anything down on paper. Doesn’t matter if it’s a thought, appointment, or your grocery list in emoji code.
- Stretch (or just flop): I tried moving my limbs in any mildly intentional way. Surprisingly soothing.
These aren’t magic — but they actually worked better than opening Instagram 17 times to calm down. Who knew.
What to Do When I Feel Mentally Foggy
Fog hits hardest after a busy day or brain-melty task. You open up another tab hoping for clarity, but instead it’s memes, chaos, and more decision fatigue. During the detox, though, I started recognizing that fog as a sign to pause — not push through.
I’d walk away. Not forever, just 10 minutes. Maybe clean one dish. Or reread an old journal. Fog lifts faster when we stop trying to outrun it.
This weirdly helped me make peace with having slow days. Days where I do less, but come out feeling more human.
Simple Tricks to Get My Dopamine Levels Back on Track
If your brain’s been on a Red Bull-digital-dopamine feedback loop (like mine), here’s what helped me recalibrate a bit:
- Simplify your input: Fewer screens, fewer sounds, fewer flashing objects. Give your senses a nap.
- Do one thing slowly: Wash your face. Walk around the block. Eat a grape mindfully and feel like a TikTok wellness queen.
- Check the source: Before you open an app, ask: Am I bored or anxious? About 92% of my scrolls were just avoidance behavior.
Want to go deeper? This article on Digital Fasting With ADHD gets into the science-y side of it, if you’re curious but still slightly suspicious.
Frequently Asked Questions
Q: Can you actually detox dopamine?
A: Not literally — dopamine’s a natural brain chemical. But you can reduce how often you’re spiking it with constant stimulation, which helps your brain feel less overwhelmed.
Q: How long should I detox for ADHD support?
A: Even a 24-hour break from screens or high-reward habits can help. I tried 7 days and it made a noticeable difference — but whatever’s doable is worth trying.
Q: Will this fix my ADHD?
A: Nahhh, ADHD isn’t curable. But cutting the overstimulation can make your symptoms way more manageable. It’s one supportive tool, not the whole toolbox.
Q: Is this safe for everyone?
A: If you rely on your phone or tech for accessibility or mental health support, detoxing may not work the same. Do what makes sense for your life — no guilt required.
Digital dopamine breaks aren’t a magic cure — but they’re kind of like hitting the brakes when you’ve been flooring it for months. If you’re ADHD and always craving “one more scroll,” maybe test out your own version. One day. No pressure.
Realistic step? Try one screen-free hour today. That’s it. Then maybe make toast while staring out the window and reclaim your ghostly calm. Also — if you’re on TikTok, maybe double check the advice: ADHD Misinformation on TikTok is Booming.