Motivation and emotion/Book/2024/Dopamine fasting

Dopamine fasting:
What is dopamine fasting and how does it affect motivation and emotion?

Multimedia presentation (3 min)

Overview

Scenario - Sarah's struggle Figure 1. Examples of what to avoid in a dopamine fast DAY 1: The Decision - Sarah starts a week-long dopamine fast to reset her brain's reward system, as she feels overwhelmed by digital distractions. DAY 2: Initial Struggle - She avoids her phone and social media; Sarah starts to feel restless and unmotivated. DAY 3: New Happiness - Sarah begins to enjoy simple activities like reading and walking, finding calm and satisfaction. DAY 5: Increased Focus - Sarah experiences increased mental clarity and better concentration on work and personal projects. DAY 7: Reflection - Sarah realises that the fast has helped control her emotions and motivation, allowing her to align her activities with her values.

Dopamine is a neurotransmitter and hormone with a wide range of functions throughout the body. Key functions include movement, reward and pleasure, cognition and learning, mood regulation, and hormonal functions. A lack of dopamine can lead to medical conditions such as Parkinson's disease, and Attention Deficit/Hyperactivity Disorder (ADHD). The release of dopamine is a complex process that involves synthesis, storage, release, binding, reuptake, and degradation. There are ways individuals can improve their dopamine release to improve their mood, motivation and overall well-being.

Dopamine fasting is a popular way to assist in managing dopamine release. A dopamine fast involves temporarily avoiding activities that provide you with stimulation and pleasure. The idea is to take a break and reset your brain's reward system. There are advantages and disadvantages in undergoing a dopamine fast, which will be outlined later in this chapter. Overall, participating in a dopamine fast occasionally can help reset your motivation and help you to find pleasure in activities you may have previously labeled as mundane.

Focus questions: What is the function of dopamine? What is dopamine fasting? What are the effects of dopamine fasting? How to manage dopamine release?

What is the function of dopamine?

Dopamine is a hormone that acts as a neurotransmitter. The key functions of dopamine include movement, reward and pleasure, cognition and learning, mood regulation, and hormonal functions.

Movement

Dopamine is essential for proper functioning of the basal ganglia, a group of structures in the brain that coordinate movement by regulating the initiation and smooth execution of movement (Perry, 2015). Dopamine is involved in motivating movement by influencing one's willingness to initiate and sustain psychical activity. Different neurons are activated for movement initiation and reward receptors, highlighting dopamine's role in both initiating and sustaining physical action or momentum (Neuroscience News, 2024).

Parkinson's disease (PD) is characterised by the gradual loss of dopaminergic neurons and a reduction in dopamine levels in the substantia nigra pars, a region responsible for supplying dopamine to the basal ganglia. Parkinson's disease is a common neurodegenerative movement disorder that affects 1% of the populations above the age of 60 years old (Zhou et al. 2023).

Individuals with Parkinson's disease take a prescription medication called Levodopa, which helps to reduce excessive shaking by slowing down the body's movements. Levodopa increases the amount of available dopamine to control abnormal movements.

Pleasure and reward

Dopamine plays a role in the brain's pleasure and reward system. Dopamine is released from the ventral tegmental area (VTA) and travels through the mesolimbic pathway to the nucleus accumbens (NAc). Dopamine is released when you engage in activities that you find enjoyable which reinforces behaviours. Although, it can lead to addiction such as to the use alcohol and other drugs, because these behaviours release an immense amount dopamine, often leading to a cycle of craving and dependency (Watson, 2021).

Cognition and learning

Dopamine helps to regulate attention and focus, aspects which are crucial for learning. Dopamine binds to receptors in the brain regions involved in these processes . Dopamine boosts motivation which makes an individual more likely to engage in, and follow through with tasks. It is essential for learning as it drives the effort required when acquiring new skills and knowledge (Neuroscience News, 2015). Dopamine plays a role in the formation and retrieval memories, helping to encode important information and making recall of this information easier (Borenstein, 2021). Dopamine aids individuals when adapting to new situations by helping them learn from mistakes and adjust their decisions accordingly.

Attention-deficit/hyperactivity disorder (ADHD) is a common psychological disorder that stems from impairments and deficits in the human brain which can affect behaviour, thoughts, and emotions. For individuals with ADHD, their brains have lower levels of dopamine than a neurotypical brain (Book Chapter, 2022).

Attention-deficit/ hyperactivity disorder (ADHD) is a common development disorder that affects approximately 5.3% of children worldwide.

Mood regulation

Dopamine also plays a role in mood regulation. The release of dopamine creates feelings of pleasure and satisfaction, contributing to an overall positive mood. With dopamine boosting motivation and drive, it evokes feelings of joy and fulfilment, assisting in the maintenance of a positive outlook and a reduction in lethargy or sadness (Psychology Today, 2009). Low levels of dopamine can lead to feelings of sadness, lack of motivation, and even depression. Adequate levels of dopamine help to regulate emotions, ensuring a balanced mood (Elliot, 2024).

Hormonal functions

Women experience dopamine inhibition during the release of prolactin, the hormone responsible for milk production in breastfeeding women (Cleveland Clinic, 2022). Dopamine is the precursor to adrenaline and noradrenaline, which are necessary for the "fight-or-flight" response. This response helps prepare the body to respond to stress by increasing heart rate, blood pressure, and energy availability. Dopamine can influence the release of thyroid-stimulating hormones from the pituitary gland, which affect thyroid hormone levels. This regulation is important for metabolism and energy balance (Cristol, 2019). Dopamine can trigger the release of growth hormone, from the pituitary gland, which is essential for growth, cellular repair, and metabolism especially during puberty.

Managing dopamine release

Process of dopamine release

Figure 2: Dopamine release pathway

An in-depth explanation for dopamine release can be found here. A simplified overview of the process can be seen below:

1. Synthesis: Dopamine is synthesized in neurons from the amino acid tyrosine. Tyrosine is first converted into Levodopa (L-DOPA) by the enzyme tyrosine hydroxylase and then the L-DOPA is converted into dopamine by the enzyme DOPA decarboxylase.
2. Storage: After the synthesis process, dopamine is stored in vesicles within the neuron.
3. Release: When a neuron is activated, an electrical signal (action potential) travels down the axon to the synaptic terminal. This triggers the vesicles to fuse with the membrane and release dopamine into the synaptic cleft (the gap between neurons).
4. Binding: Dopamine molecules then bind to dopamine receptors on the post-synaptic neuron, transmitting the signal. This binding can influence various functions, such as mood, movement, and reward-seeking behaviour.
5. Reuptake and Degradation: After dopamine has transmitted its signal, it is either taken back up into the presynaptic neuron for reuse or broken down by enzymes such as monoamine oxidase (MAO) and catechol-O- methyltransferase (COMT).

Managing release of dopamine

By managing your dopamine release it can help to improve your mood, motivation, and overall well-being and it involves balancing activities and habits naturally . These strategies include:

1. Physical exercise: regular aerobic activities like running, cycling, walking, sexual activity or dancing can be fantastic in increasing dopamine levels
2. Healthy eiet: by consuming foods that are rich in tyrosine, a precursor to dopamine can enable its release. Foods that are particularly rich in tyrosine include meat and fish such as beef, lean pork chops, and sockeye salmon; dairy products such as skimmed milk, ricotta cheese, and yogurt; plant-based options such as firm tofu, lentils, and pumpkin seeds; and other sources such as wild rice and black beans. Including these foods in your diet can support dopamine production and overall well-being.
3. Adequate sleep: to maintain healthy dopamine levels getting enough sleep in crucial.
4. Mindfulness and mediation: practices of meditation and deep breathing exercises can help regulate dopamine and reduce stress.
5. Listening to music: by enjoying your favorite tunes you can boost your dopamine release and help to improve.
6. Spending time outdoors: exposure to sunlight and nature can enhance dopamine production.

Quiz

Test yourself! 1. Which is not a way to release dopamine? Going for a walk Eating a comfort meal Driving in traffic Sleeping 8+ hours a night Having lunch with friends

What is dopamine fasting?

Dopamine fasting is the practice of temporarily abstaining from activities that provide instant gratification and high levels of stimulation. Dopamine fasting stems from the concept that reducing or eliminating any activities that can trigger a dopamine release including affection, movement, creativity, motivation and time for yourself . It aims to reduce dependence on instant satisfaction gratification and overstimulation to attain mental clarity, and lessen anxiety.

The purpose is to reduce overstimulation of the brain, allowing it to recover. This has the potential to make everyday activities more enjoyable by reduce addicting behaviours and allowing the brain's reward system to reset (West, 2023). Although you cannot "fast" from dopamine there are other ways to allow your brain to reset.

Effects of a dopamine fast

Studies have shown that individuals that engage in dopamine fasting like ideologies may experience reduced impulsive behaviours, increased focus on tasks, and reduced overwhelm . However, extreme forms of dopamine fasting can lead to feelings of loneliness, anxiety, and malnutrition (Grinspoon, 2020).

Advantages of a dopamine fast

Dopamine fasting has several benefits, including restored sensitivity , enhanced focus, reduced dependence , increased self-awareness, improved emotional regulation, and better control over compulsive behaviours.

By taking a break from activities that trigger excessive dopamine release, the brain's dopamine receptors become more sensitive to natural rewards - leading to a renewed sense of pleasure and motivation. As some activities cause emotional highs and lows, being able to regulate one's emotions allows individuals to maintain more stable moods. Reducing constant stimulation from technology helps to improve focus and productivity, allowing the brain to concentrate on tasks without distraction. It provides time for self-reflection and mindfulness which leads to greater self-awareness and understanding of one's own habits and behaviour (Evolve Further, 2024). Dopamine fasting can also manage compulsive behaviours such as emotional eating, excessive internet use, drug or alcohol abuse, by breaking the cycle of immediate gratification making these behaviours less addictive (Grinspoon, 2020).

Disadvantages of a dopamine fast

Even though a dopamine fast is known for resetting the brain, there are potential disadvantages including misunderstanding the scientific theories, lack of empirical evidence, potential negative effects, misinterpretation of the benefits, and impact on daily life.

As dopamine is a naturally occurring neurotransmitter, essential for bodily functions, individuals are not able to truly fast from it, therefore, the concept of a dopamine fast is commonly misunderstood (Cytowic, 2020; Grinspoon, 2020). There is a lack of scientific evidence to support how effective a dopamine fast is, therefore, mental health professionals should not recommend individuals to partake in a fast.

There are potential negative effects by cutting out pleasurable activities as it can lead to an individual feelings of frustration, depression, anxiety, irritability, and restlessness, which are counterproductive as it does not stop the brain from craving positive rewards (Quinn, 2023). People believe that by depriving themselves of activities then those activities will become more enjoyable, however, because this is not how dopamine works it can lead to unnecessary stress and discomfort (Grinspoon, 2020). Depending on how strict someone will be with their dopamine fast, it can disrupt normal social interactions and daily activities which can lead to social isolation and a decreased quality of life (Cytowic, 2020).

Conclusion

Dopamine is a versatile neurotransmitter and hormone that plays a crucial role in various bodily functions including movement, pleasure and reward, cognition and learning, mood regulation, and hormonal functions. Participating in a dopamine fast allows you to find pleasure in activities and tasks that may have been put on the backburner or that you have become used to so less dopamine is released. There are many ways to naturally boost your dopamine levels without having to partake in a dopamine fast, noting that you cannot technically "fast" from dopamine, but studies have shown that participating can help you find pleasure in some activities again.

See also

• Dopamine and motivational drive (Book Chapter)
• Motivational Toxicity (Book Chapter)
• Medial forebrain bundle, motivation, and emotion (Book Chapter)
• Neurotransmitters and Motivation (Book Chapter)

References

Borenstein, J. (2021, October). Dopamine's role in learning and memory. Psychology Today. https://www.psychologytoday.com/us/blog/brain-and-behavior/202110/dopamines-role-in-learning-and-memory

Dev, D., Jekee, P., Falak, S., Himarshi, U., Prashant, K., & Patel, J. (2024). A literature review on holistic well-being and dopamine fasting: An integrated approach. Cureus, 16(6) doi:https://doi.org/10.7759/cureus.61643

Eliott, W. (2024, September 2). The feel-good hormone: Dopamine and mood regulation explained. MagnifyMinds. https://magnifymind.com/dopamine-and-mood-regulation/

Evolve Further. (2024, May 9). Dopamine fasting: Resetting the brain's reward system for improved motivation — Evolve further. https://www.evolvefurther.com/learn/dopamine-fasting-resetting-the-brains-reward-system-for-improved-motivation

Fei, Y. Y., Johnson, P. A., Omran, N. A. L., Mardon, A., & Johnson, J. C. (2022). Maladaptive or misunderstood? dopamine fasting as a potential intervention for behavioral addiction. Lifestyle Medicine, 3(1) doi:https://doi.org/10.1002/lim2.54

Grinspoon, P. (2020, February 26). Dopamine fasting: Misunderstanding science spawns a maladaptive fad. Harvard Health. https://www.health.harvard.edu/blog/dopamine-fasting-misunderstanding-science-spawns-a-maladaptive-fad-2020022618917

Neuroscience News. (2015, November 24). The role of dopamine in motivation and learning. https://neurosciencenews.com/dopamine-learning-reward-3157/

Neuroscience News. (2024, February 19). Dopamine's role in movement explored. https://neurosciencenews.com/dopamines-movement-25632/

Oscar. (2024, March 3). What releases dopamine? - 40 activities for natural dopamine. Forge of Mind. https://forgeofmind.com/what-releases-dopamine/

Teleanu, R. I., Niculescu, A. G., Roza, E., Vladacenco, O., Grumezescu, A. M., & Teleanu, D. M. (n.d.). Neurotransmitters—Key factors in neurological and neurodegenerative disorders of the central nervous system. PubMed Central (PMC). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9180936/#:~:text=

Wallace, C. W., Loudermilt, M. C., & Fordahl, S. C. (2020). Effect of fasting on dopamine neurotransmission in subregions of the nucleus accumbens in male and female mice. Nutritional Neuroscience, 25(7), 1338–1349. https://doi.org/10.1080/1028415X.2020.1853419

Watson, S. (2021, July 20). Dopamine: The pathway to pleasure. Harvard Health. https://www.health.harvard.edu/mind-and-mood/dopamine-the-pathway-to-pleasure

Zhou, Z. D., Yi, L. X., Wang, D. Q., Lim, T. M., & Tan, E. K. (2023). Role of dopamine in the pathophysiology of Parkinson's disease. Translational neurodegeneration,12(1), 44. https://doi.org/10.1186/s40035-023-00378-6

External links

• Brain reward system (Simply Psychology)
• Dopamine (Cleveland clinic)
• Dopamine (Psychology Today)
• Dopamine and movement (BrainFacts)
• Dopamine Detox: 13+ Benefits, Side Effects, and Considerations (Sandstone Care)
• Dopamine fasting to “Reset” your brain: Pros, cons & results (Psychology Today)
• Dopamine: What it is & what it does (WebMD)
• What to know about dopamine fasting (MedicalNewsToday)