A dopamine detox is not about “removing dopamine from the body.” It is about temporarily reducing high-stimulation behaviors that repeatedly spike reward signals. The core actions include limiting social media, short-form video loops, gaming, constant notification-checking, and other instant-reward habits. You replace them with lower-stimulation, sustainable activities such as walking, reading, journaling, deep work (single-task focus), breathwork/meditation, and time in nature. A safe approach is gradual: turn off non-essential notifications, set time blocks for screen use, cut screens before bed, and reduce “platform hopping.” The goal is not punishment or extreme deprivation, but building a structured environment that helps the reward system normalize and makes focus feel rewarding again.