I Booked a “Dopamine Reset” Trip After Feeling Distracted and Dysregulated

Technology is a bit like a comet. On one hand, it’s nothing short of magical; after all, with a small device that fits in the palm of my hand, I can call a friend across the country and see their face smiling back at me as we chat about our week. I can access an expanse of knowledge in a matter of moments that might otherwise take me weeks to uncover in a library. I can keep up with loved ones on social media, and even get sparks of inspiration that fuel the stories I write.

There’s no denying that the internet and social media and smartphones have changed our lives over the past decade — but just like a comet gone slightly off course, the misuse of tech could potentially wreak havoc on our lives.

This sentiment has felt especially potent over the last year. I’ve noticed just how quickly and mindlessly I reach for my phone on a daily basis. In moments of boredom: I reach for my device. In moments of discomfort: I distract myself on social media. In moments of loneliness: I fill the void by thumbing through just about anything online. This is troubling at best, but to top it all off, I’ve noticed how the baseline hum of my anxiety has felt a bit louder as of late, and my ability to concentrate for long stretches of time has been slowly yet noticeably faltering.

I’ve tried a number of interventions to help regulate whatever screen time has done to my brain: I laid off caffeine and tried morning cold plunges instead, I’ve gone for technology-free runs, and I’ve even implemented a practice of intermittent digital fasting. Still, I couldn’t quite break the habit of using my phone as a crutch for, well, life — but I was determined to change that.

I reached out to neuroscientist Nicole Vignola to get her thoughts on what in the world was happening to my brain. As it turns out, I’m hardly the only person with this experience. “In today’s world, our brains are bombarded with high-dopamine hits from scrolling TikTok to snacking on sugar-laden foods to chasing likes on social media,” she tells Popsugar. “This constant stimulation shifts our brain’s baseline: what once felt enjoyable now feels boring, and everyday tasks like reading, working, or even talking to a friend can feel like a chore.”

With dysregulated dopamine levels as my potential culprit, I set out to try a new intervention (which was, ironically, inspired by a TikTok video that came across my feed): a “dopamine reset.” And, since I’m an avid traveler, I decided this recalibration time would be most effective in conjunction with a getaway.

Experts Featured in This Article

Nicole Vignola is a neuroscientist, brain health consultant, and the author of “Rewire: Break the Cycle, Alter Your Thoughts and Create Lasting Change.”

What Is a Dopamine Reset Trip?

Dopamine, by the way, is a neurotransmitter that’s integral to our brain’s reward system — it influences feelings of pleasure, motivation, mood, and more. Our modern lifestyles, however, may contribute to a dopamine imbalance: “Overstimulation from screens and processed foods, lack of sleep, chronic stress, and even unresolved trauma can disrupt the way dopamine is produced and received in the brain,” says Vignola, noting that biology also plays a role — and conditions like ADHD, depression, bipolar disorder, and Parkinson’s disease are all linked to dysfunctions in dopamine.

How do you know if you’re dealing with an imbalance? “You might feel constantly restless, crave stimulation, struggle to focus, or find it hard to feel joy from things that used to make you happy. You might notice you’re compulsively reaching for your phone, eating when you’re not hungry, or procrastinating tasks that require deep focus. These are clues that the brain’s reward system is overloaded and may be in need of some rebalancing,” says Vignola.

That’s because, with every enjoyable experience from dopamine, there is an unpleasant feeling that accompanies it shortly after. This usually manifests as the feeling of wanting more — more chocolate, more social media, one more episode on Netflix. “When we’re always chasing pleasure, even small doses of discomfort, like boredom, can feel unbearable,” Vignola says. “But if we learn to sit with that boredom, it actually becomes a biological reset button. We lower the baseline and allow pleasure to be felt again from simple, meaningful activities. It’s not about eliminating dopamine, but about restoring our sensitivity to it.”

That’s where the dopamine reset comes in. And while you can’t technically “detox” dopamine (contrary to what social media may lead you to believe), the idea of a reset is rooted in neuroscience. The concept: Temporarily abstaining from high-stimulation behaviors, so your brain can rebalance.

The approach is pretty simple. Nicole suggests spending 24 to 72 hours without screens caffeine, processed food, or passive entertainment. Instead, engage in low-dopamine, low-stimulation activities like journaling, walking, sitting in silence, or doing nothing at all. “It’s in that boredom that the brain begins to reset. Even a short break can start to shift the needle and increase motivation and focus.”

For me, I knew that if I was home, going through my regular routine, it might be too difficult to default back to bad habits. So instead, I opted to take my dopamine reset as part of a three-day retreat at Cal-a-Vie Health Spa.

My Experience With a Dopamine Reset Trip

Cal-a-Vie is just two hours from Los Angeles, but the sprawling French countryside-esque property feels like it belongs thousands of miles from home. When I pulled up to the resort on a Wednesday afternoon in April — with my phone glued to my palm like an extension of my body — I thought I was more than ready to disconnect for a little while.

Upon arrival, I was brought to the picturesque outdoor dining area — complete with a dreamy canopy of trees — for an al fresco lunch. When a vibrant salad was placed in front of me, my first inclination was to whip out my phone and document the whole thing: my meal, the setting, all of it. I decided that I hadn’t really started the reset yet, so it was fine to snap a few photos of my lunch and the property, allowing myself to slowly ease into a phone-free existence (yes, I internally cringed while typing those words).

After lunch, I toured the grounds and could already feel the tranquil nature of this place seeping into my body. Later, I met with the resort coordinator and fitness director to discuss the plan for my stay. (Cal-a-Vie offers a wide array of fitness and wellness activities on a daily basis, and you get to customize the type of experience you want based on your goals.) My plan: Replace the time I’d normally spend on my phone with activities that support healthy dopamine levels, including exercising, time outdoors, journaling, reading, and simply relaxing. Per Vignola’s advice, I would also minimize caffeine and sugar (which proved fairly easy to do with Cal-a-Vie’s health-supporting food options).

After some more “easing” into my reset — aka, taking photos of my rustic-elegant room — I left my phone charging on the nightstand and headed to dinner. I grabbed my journal and a book — dopamine-reset-acceptable security blankets for a solo dinner. However, when I arrived in the grand dining room, I was surprised to see groups of people already situated around large dining tables. I must have looked like a lost baby deer, because a woman seated at one of the tables beckoned me over to her and asked me to join her group.

Immediately, I was welcomed by a carousel of new names and “nice to meet yous”. Over the next hour and change, I’d learned all about my table companions — where they were from, why they were visiting, and other minute yet meaningful details about their lives. Gathered around that table, completely immersed in conversation and delicious food, screen time felt like a distant memory. It helped that not a single person had their phone sitting on the table (at Cal-a-Vie, they generally encourage going device-free in communal spaces). We were all fully present, with unfettered attention on the moment and each other.

The next day, I moved through one wellness activity after the next — sound bath, spa time, a workshop on boundary setting, trapeze yoga (something I never tried before, but immediately loved), and outdoor journaling. For lunch, I sat with my new friends, and at dinner, we gathered as a large community.

I have to admit, however, that despite the constant flow of soothing activities throughout the day — in between sessions, I noticed the urge to reach for my phone (to check for texts, emails, or other notifications). I gave myself some grace — realizing that a habit doesn’t break in the matter of a day — and simply observed and acknowledged this inclination.

The following day, I woke up with the sun, and joined the daily-offered group hike. I’m not normally a morning person, but there was something magical about moving through nature in those quiet moments when the world begins to wake. I spent the four-mile trek chatting with my new friend, and letting the sunshine jumpstart my body and mind.

Something about beginning the day outdoors set the tone for the rest of my day. After breakfast, I journaled, practiced Pilates, took another trapeze yoga class, experienced a cathartic guided breathwork session, visited the spa, and even spent some time simply reading by the pool.

In each class and session, I engaged with new people from all over the country, bonding over these shared experiences. By dinner that night, it felt like I was at a party with a large group of my friends — rather than at a retreat with a room full of strangers. Throughout this day, with my phone out of sight and mind, I didn’t once notice a digital craving. I was too busy meeting new people, learning new things, and engaging with activities that brought me joy. I felt an incredible sense of peace.

On my final day at Cal-a-Vie, I woke up with mixed emotions — a blend of gratitude for this time I had to reset, and also melancholy that my stay at this beautiful wellness oasis was already coming to a close. That morning, I rose for the hike, taking time to observe and truly appreciate my surroundings — I marveled at the vibrant purple flowers that peppered our path, and found delight in the way the sunshine sparkled against the morning dew. I ate my breakfast slowly, savoring each bite of the healthy, flavorful meal in front of me. I exchanged information with new friends, and made promises to stay in touch.

Before departing, I went on an astronomy hike, where an instructor put the scale of the solar system into perspective — measuring the distance between the sun and earth and beyond with each step we took. He mused about how many incremental cosmic miracles had to occur for us to even exist, and I thought about how I don’t want to take any of it for granted.

Final Thoughts on My Dopamine Reset Trip

Over a short span of three days, I was amazed by just how much my nervous system felt like it was at equilibrium. By the second day, I felt the tether to my phone truly snap, and I experienced an incredible sense of calm as a result. The combination of stimulating my brain with learning, spending time in nature, and moving my body felt truly euphoric. Candidly, I wasn’t sure a “dopamine reset” would really work — but I am happy to report that I felt the effects.

The bigger concern, however, was bringing this sense of serenity back into daily life — especially when I have to engage with screens and technology on a daily basis. After all, Vignola says, “A dopamine reset isn’t a cure, but it can be a helpful support tool in the broader picture of mental health.” Her advice post-reset? “Continue to avoid compulsive behaviors, such as things that feel like a ‘hit’ but leave you drained. That includes binge-watching, endless scrolling, or sugar crashes. The goal is to train the brain to crave what nourishes it, not what numbs it.”

Additionally, to maintain longer-term benefits, Vignola recommends everyone do a “daily reset,” where you put your phone off at a specific time at night (ideally around 9 p.m.) and don’t turn it on again until your morning routine is done. This helps to keep us balanced even in between.

And, as for finding a healthy relationship with tech, she says it starts with intention. “Instead of defaulting to your phone when bored, use it with purpose. I always recommend turning off non-essential notifications, deleting highly addictive apps from your phone, and using grayscale mode to reduce the visual dopamine spikes,” she says, also recommending curating your social media feed to elevate you, not drain you.

“And perhaps most importantly, replace rather than just remove,” she says, “swap screen time with an engaging book, a podcast, or a walk. The brain is wired for stimulation, but when we’re thoughtful about what we feed it, we can shift from compulsive consumption to conscious engagement.”

That replacement is key — and really, what it’s all about. Rather than toiling life away staring at screens or scrolling social, we can spend our precious, limited time on this earth with activities that actually light us up. When I put my phone away for just a couple of days, I was able to read a book, journal, learn new skills, and more — all of which left me feeling joyful and accomplished at the day’s end, rather than feeling depleted or guilty. However, what struck me most of all from this entire experience was the way removing my tech stimuli made space for community connection — no one was picking up phones at dinner or avoiding conversations with others by retreating into the Internet. Instead, it created space to deeply listen, to ask questions, and to forge relationships.

At the end of the day, removing digital distractions, even for a short period of time, allows us to get back to what makes us truly human — learning, creating, and connecting.