Guides
2 so far, newest first.
☼ Happy chemicals
How do you do a dopamine detox? A version that holds up
You cannot drain dopamine, but you can take a planned break from your most compulsive cues. Here is how to do one that the research supports.
☼ Happy chemicals
The four happy chemicals, explained without the hype
Dopamine, serotonin, oxytocin and endorphins: what each does, which everyday actions the research links to them, and where the internet version goes wrong.
What the guides say
The short version of each, before you read it.
How do you do a dopamine detox? A version that holds up
- A dopamine detox is a planned break from one or two compulsive cues, usually phone apps. It does not drain or reset dopamine.
- Dopamine responds most to rewards that are better than expected, which is why unpredictable feeds are so hard to put down.
- In a 2025 trial, two weeks of blocked mobile internet cut screen time from about 314 to 161 minutes a day and improved attention and wellbeing.
- Only about a quarter of participants kept the block on most days, so start small and use a blocker rather than willpower.
The four happy chemicals, explained without the hype
- Dopamine tracks wanting and anticipation more than pleasure, which is why cues and progress pull so hard.
- About 90 percent of serotonin lives in the gut; no food or checklist item reliably dials brain serotonin.
- Oxytocin follows affectionate contact with people and animals you are close to.
- Exercise of twenty minutes or more is the most reliable mood action on the list, via endorphins and endocannabinoids.
