Why Dopamine Fasting Might Be the Reset You Need

I’ve been noticing something lately. Every time my phone buzzes, chimes, or lights up, it’s like a magnet pulling me in. Even if I don’t pick it up, my mind drifts, wondering what that alert was about. It’s become almost automatic—this cycle of distraction that feels less like a choice and more like a reflex. And I’m realizing just how much it’s chipping away at my focus, my conversations, and, honestly, my peace of mind.

This all came to a head after I listened to an episode of Cal Newport’s podcast, Deep Questions. He introduced the concept of dopamine fasting—a term that, up until that moment, was completely new to me. The idea is simple: take a deliberate break from the easy dopamine hits in your life, the ones that come from quick-fix habits like checking your phone, scrolling social media, or chasing notifications. It sounded straightforward enough, but the more I thought about it, the more I realized just how deep my own “dopamine dependence” ran.