Dopamine Fasting

We often think of ADHD simply as a lack of attention. But for many of us, it feels less like a "deficit" and more like a regulation problem in a world that won't stop screaming at us.

The chaos in my brain isn't just a wiring issue; it is being fueled by a constant drip-feed of intense stimulation—from the screen in my pocket to the food on my plate.

The Dopamine Trap: The "Wanting" Molecule

To understand why we snack when we aren't hungry or scroll when we are tired, you have to understand dopamine.

Most people think dopamine is about pleasure, but it’s actually about seeking. It is the chemical of anticipation. It’s the feeling you get when you see a notification badge on your phone or smell a bakery from down the street. It’s the brain saying, "Pay attention! Something good might happen!"

Modern life is engineered to hijack this system. Processed foods are designed with the perfect "bliss point" of sugar and salt to trigger a massive dopamine spike. Social media apps use variable rewards (like a slot machine) to keep you swiping.

We are living in a state of constant, artificial hyper-stimulation.

The "Loudness" Problem (Downregulation)

Here is the catch: Your brain craves balance.

Imagine you are in a room where music is playing at a comfortable volume. You can hear it clearly. Now, imagine someone cranks the volume up to maximum. To protect your hearing, you might put in earplugs.

Your brain does the exact same thing with dopamine. When you bombard it with sugar, screens, and constant noise, it gets overwhelmed. To protect itself, it "puts in earplugs" - a process scientists call receptor downregulation. It literally reduces the number of sensors available to receive the signal.

The result? The "volume" of everyday life drops. Simple joys - like a walk outside, a board game, or reading a book - feel dull and boring because they can't penetrate your "earplugs." You need more and more stimulation just to feel "okay."

This is why you snack when you aren't hungry. You aren't looking for fuel; you are looking for volume.

Fasting as a Factory Reset

This is where fasting becomes a powerful mental tool, not just a weight-loss strategy.

When you stop eating for an extended period, you cut off the constant dopamine spikes from food. If you combine this with putting the phone away ("dopamine fasting"), you are essentially turning off the loud music.

At first, this feels uncomfortable. It feels like boredom. But that boredom is actually healing.

In the absence of the constant noise, your brain realizes it doesn't need the "earplugs" anymore. It begins to upregulate—it restores your sensitivity to dopamine. You are effectively taking the earplugs out.

Lowering the "Noise Floor"

In technology (and in the world of productivity), there is a term called Signal-to-Noise Ratio. If the background static (noise) is too loud, you can't hear the data (signal).

Most of us live with a deafening noise floor. Our baseline for stimulation is so high that the subtle signals of life get lost.

Fasting lowers the noise floor.

By embracing the "boredom" of not eating and disconnecting from the digital drip, you reduce the background static. Suddenly, the signal comes through clearly again.

• A glass of water tastes surprisingly sweet.

• A difficult problem at work becomes an interesting puzzle rather than a frustration.

• The focus required for a tactical RPG becomes immersive rather than taxing.

Boredom isn't a bug in the system. It is the idle state required for maintenance. It is the feature that tells you the noise has finally dropped low enough for you to think clearly again.