Dr. Bhagyesh Kulkarni and Smt. Gayatri Kulkarni conducted a webinar on Dopamine Detox from 12th May to 18th May 2025.

At the outset Dr. Bhagyesh gave a technical account of the concept of Dopamine. He said Dopamine, Serotonin, Histamine and peptides like Endorphins are neuro-transmitters. Hormones and neuro-transmitter are different.

While neuro transmitters are related to nerves which act rapidly within the nervous system, hormones work to maintain balance in the body like regulating functions such as metabolism, growth and reproduction. Hormones work through blood. Effects of hormones are fast but short. He also explained how we can use dopamine to improve upon our pleasure. Exercise, nature connect, reading books etc. are dopamine related activities. He further reminded that Dr. Ashwini Bhave talked about making your own Dopamine Box during the residential camp.

We may not even be aware of some activities which create dopamine such as body tapping, nature connect, meditation, gratitude etc. A good night’s sleep on time also creates dopamine.

Next the session was taken over by Smt. Gayatri Kulkarni. She dealt with concepts like What is Dopamine detox, why it is required, facts about dopamine, dopamine hijacking, vicious cycle etc.

What is Dopamine ?

Dopamine is a type of chemical messenger in the brain known as neuro-transmitter. It plays a key role in several important functions like :

• 1. Reward and Pleasure
• 2. Motivation
• 3. Focus and Learning
• 4. Movement

Facts about Dopamine :

It is not just a pleasure chemical because after obtaining the reward, individuals feel empty. It leads to more craving for that activity or matter which creates a cycle of cravings. It results in dissatisfaction and non-fulfillment. It also leads to procrastination in completing the important tasks.

What is Dopamine detox ?

Intentionally reducing overstimulating inputs like screens, sugar, salt, overthinking, gossipping etc. and allowing your brain to reset and re-sensitize to natural rewards like reading, meaningful work, relationships and creativity.

Why is it required?

Because of the short term happiness, the attention span of a person shrinks quickly and it forms a pattern of addiction i.e., you crave for more of it again and again. As a result, long term satisfaction decreases. Also mental health suffers like anxiety, depression, burnout etc.

How it works?

Reward and Pleasure: it works as a feel good neurotransmitter in activities like eating good food, achieving a goal, listening to music, or even using social media for constructive purposes.

Motivation :it works about wanting and striving in instances of lack of motivation or even depression.

Focus and learning : it works to improve attention, memory and learning by supporting focus and clear thinking.

Movement : It works towards smooth and controlled body movements. People with Parkinson’s disease have restricted movements because their neuro transmitters do not work properly.

Goal of Detox :

1. Reset your brain’s reward system to reduce reliance of immediate gratifications. Look for long term satisfaction.

2. To cultivate healthier habits that enhance focus and productivity in your daily life.

Sources of Dopamine:

There are two types of sources of dopamine.

1. Fake

2. Natural

Fake type of dopamine is the one which gives you temporary high but lets you to long term dissatisfaction, anxiety and even depression.

Natural type of dopamine is the satisfaction which remains with you for a longer time and gives you the stimulant to do better.

Fake type of Dopamine includes using phone in the night while sleeping, unnecessary shopping, chasing 'likes' in social media posts, mindless scrolling on the mobile, binge watch of TV ie.., scrolling through the different channels or just watching the trailers. Eating Junk Food and Gossiping.

Natural Type: includes good and sufficient rest, reading good books, slowing down on activities, deep breathing, walking with friends who are not negatively inclined, prayer and meditation, Exercise, Music and Art Therapy and cooking healthy meals including salads.

The Vicious Cycle : You get a dopamine hit from quick reward activities. You feel good temporarily but your brain starts craving for more of the same content repeatedly. Over a period of time, the natural pleasures feel dull and you become less focused, more anxious and emotionally numb.

Dopamine Hijacking :

When external stimuli like social media, junk food, video games or online shopping constantly trigger dopamine surges, the brain :

1. Becomes desensitized to natural rewards.

2. Starts carving instant gratification.

3. Finds long term, meaningful tasks like studying, exercising, or building relationships as boring and hard.

At the end of the session, Smt. Gayatri Kulkarni gave homework to the participants to analyse :

1. The CANs and CANTs

2. What are you addicted to?

3. Identify the main sources of stimulation.

4. Critically evaluate whether these activities genuinely contribute to your happiness and well being.

5. Identify common activities that can lead to dopamine addiction.

6. Place your completed list in a visible area as a reminder.

What are your addictions?

Some of the addictions are : 1. using social media on mobile phone very frequently to the extent that If I dont look at the mobile, I feel something is left out.

2. Scrolling though mobile phone at the time of sleeping on the pretext that I dont get sleep. As a result, sleep very late and get up late in the morning.

Cravings for MRPS. Anything that is restricted, the brain prompts you to take it or consume it.

Giving comments on social media posts. Many an occasion adverse comments or negative comments gives me pleasure temporarily.

LIST OF CANs AND CANTs :

CAN	CANT
READING	MOBILE USE
FOLLOWING A HOBBY	WATCHING TV
COMPLETING PENDING WORK	WATCHING WEB SERIES
SPARING FAMILY TIME	EATING NO JUNK FOOD
LEARNING SOMETHING NEW	PROCRASTINATION
COOKING GOOD FOOD	SOCIAL MEDIA TRACKING
GARDENING	ARGUMENTS
TRAVELLING	GOSSIPPING
JOIN A LAUGHTER GROUP	OVER THINKING
BE A PAROPAKARI	SPENDING BEYOND LIMIT
KEEPING THE HOUSE CLEAN	LONELINESS
GRATITUDE	EXPECTATIONS FROM OTHERS
EAT WHAT IS REQUIRED	COMPULSIVE EATING
NATURE CONNECT	PROCRASTINATION
MEDITATION	SLEEPING IN THE AFTERNOON

DAY 2:

Day 2 session was taken by Smt. Gayatri Kulkarni.

At the outset she explained about concept of ‘Stimulation’. Stimulation is that boost given to the brain and the body through different thoughts, feelings or emotions.

There could be situations of Over Stimulation. What is the consequence of over stimulation?

1. Tiredness

2. Irritation

3. Lack of concentration

4. The brain gets shut down or takes the flight route

Whereas balanced stimulation results in :

1. Keeps the energy and motivation

2. Helps in concentration

3. Brain remains active

4. Emotions remain balanced

5. Helps maintain social relationships

What are the sources of stimulation?

1. Marketing agencies

2. Social Media

3. Food cravings

How Marketing agencies create stimulation?

1. They constantly trigger the brain reward and attention system

2. Each Ad fights for your attention using colors, fast cuts, loud sounds or emotional hooks

3. Marketers use strategies that spike dopamine

4. They use Phrases like “only 2 days left” or “offer ends in 3 hours”, "discount valid for one day only" etc.

5. Their algorithms learn about your desires and fears and customize ads to exploit them.

An ad by Cadbury’s chocolate was discussed as to how the strategy was adopted, what was the effect and how it overstimulates our thoughts and emotions.

Similarly, an ad by Apple one year before launch of its product without displaying the name of the branch anywhere in the ad was also discussed.

Next, let us examine how the social media attempts at overstimulation. First of all by giving constant notifications of any event or happening, encourages infinite scrolling through feeds or shorts or reels. Some of the content contains highly stimulating sounds and visuals. They create a situation wherein the client feels left out by creating a FOMO effect. They also create a comparison trap by comparing the lifestyle of others on display. Social media also creates an addiction loop and you get hooked on to it.

When it comes to food craving, processed foods create Dopamine spike leading to addiction.

Our mind plays certain tricks :

1. Returning to present is easy

2. We can procrastinate and postpone doing things afterwards

3. Creates excitement vs. fulfillment

4. Fear of Missing out

5. Want to pass time

6. Want to be more informed.

Consequently our actions will be :

1. Understand the Why

2. Audit your current dopamine habits

3. Choose your detox goals

4. List your replacement activities.

Activities in the morning which are highly stimulating or low stimulating :

1. Highly stimulating : Step into natural light in the morning, stretch and walk, write a journal or mediate, practice breathwork, drink water or herbal tea mindfully, read something slow (not digital).

2. Low stimulating : (a)Scrolling through Social Media, listening to and consuming breaking news or emails.

(b) Watching stimulating videos on social media or on TV

(c ) Listening to loud, fast-paced music or podcasts

(d) Eating sugar heavy foods

(e) Jumping into work immediately.

A digital detox timeline was set by Smt. Gayatri Kulkarni for the participants.

1. No phone from 8.00pm to 8.00am i.e., no scrolling, social media or attending to notifications.

2. To turn off non-essential notifications.

3. Create “No Phone” zones like wash room, bed room, dining table or terrace.

4. Consider detox as a peace initiative and not a punishment.

5. Let people know you are detoxing by placing the image provided by DFF in the status of social media.

6. Keep your device out of reach i.e., away from your bed for charging etc.

Task for tomorrow :

With scheduling your time for digital detox of 12 hours, track how you feel in the morning. Check your mood before and after detox. List out what you did instead of dopamine activities. Also about cravings and insights.

1. Prepare yourself for next few days.

2. Today your DP in social media accounts to show Dopamine Detox challenge.

3. Learn how to minimise alters, sources of stimulation.

4. Shopping healthy ways for Dopamine like colors, stationery, plants etc.

5. Keep ready, list of activities you would like to do.

6. Be enthusiastic

7. Observe yourself, your cravings.

DAY 3 :

The session started with Smt.Gayatri Kulkarni reviewing the last 2 days sessions and taking a Feel of the participants before the session. The session started with firs discussing about Overstimulating Habits. We need to work out a structured plan to help detox our dopamine from common over stimulating habits like overthinking, excessive online shopping, irregular sleep and gossip.

During this dopamine detox the efforts should be to control these overstimulating habits.

1. Overthinking : Just to ensure that we do not overthink, it is preferable to -
(a) write a journal of our activities for the day for about 10 minutes in the night before going to sleep. This journalling will give us an idea of what aspects of our dopamine activities we need to control.
(b) Do Box breathing of 5 seconds each of inhaling, holding, exhaling and stopping
(c ) Take a nature walk without mobile for 15 minutes
(d) Practice ‘Mind Dump’. Whatever recurring thoughts come to your mind, note them down and keep it aside. You can even tear them down.

2. Online shopping :

(a) whenever you have the urge to do unnecessary online shopping, stop for 24 hours. This will give you an opportunity to either forget it or rethink on it.

(b) Unfollow the brands : If there are any brands with their apps in your mobile, unfollow them or block them if not required. This will save you the trouble to looking at the mobile often or to read their promotional mail or message.

(c) Prepare a monthly expenses budget : This will ensure that you do not land up over spending inadvertently. Also it will ensure that you buy only those items you need during the month. Any other item you need to think and make sure that you really need it.

(d) for 7 days do not use any App for purchasing any item online – apps like Big Basket, Amazon, Zepto, Flipkart etc. If absolutely necessary buy it from the store.

3. Irregular sleep :

To get a good night’s sleep, make sure that you put off your mobile phone for 30 minutes before bed time. During that time read a book, listen to some light music, or take a shower. This will improve your sleep level.

4. Keep a consistent time for sleeping in the night and wake up in the morning. No alarm or snooze. Train your brain to wake you up at a specified time. When practiced daily, the brain will do the job automatically.

5. Gossip : Stop gossiping around. For 7 days intentionally stop gossiping about someone else. That time you spend on any other fruitful activity. Why am I gossiping about others? Why not about myself? Give some time and thought towards you. Spend one hour every day for yourself i.e, no talking, no messaging, no texts. Just spend time by yourself either by a walk in nature, or visit someone or meditate or do yoga or chanting. Do not forget to call someone to thank that person – atleast one person a day.

The Concept of Mind Hotel:

Imagine going to a hotel. The first thing that you get is a menu. Similarly, in your mind hotel, you need to prepare a menu which is Dopamine Menu.

In the Dopamine menu insert such activities on completion of which you expect to get rewarded. Whenever you need a feel good hit, just pick up any item from this menu to prop up your mood.

By preparing your Dopamine Menu, you get a fair idea of what type of activities you would like to do to improve your mood or satisfaction level.

How to opepare your Dopamine Menu?

There are four areas of preparing a dopamine menu viz.,
1. Appetisers
2. Main Course
3. Side Dishes
4. Desserts

1. Appetisers : Like the word itself specifies, appetizer is something that you do to create an appetite. For your dopamine menu you can consider a short term activity like cooking a meal while singing, or taking a walk or doing meditation.

2. Main Course : Is that activity which takes longer time to get completed and the dopamine level will be higher. Like meeting friends for a lunch or dinner, exercise group, body massage etc. You can think of such activities which improve your dopamine level on the long term in your daily activities.

3. Side Dishes : These activities give you indirect happiness such as washing of clothes, or setting up your cupboard or computer etc.

4. Desserts : These are activities like watching a good programme on TV, or scrolling social media or playing a game more mindfully which are reward for avoiding those activities which would increase your dopamine level.

5. Specials : These are a little expensive activities which are in the form of a reward like attending a musical concert or drama, going on leave with family on a destination holiday etc.

The task for the day was for each participant to prepare own Dopamine Menu.

DAY 4 :

On day 4, Smt. Gayatri Kulkarni took review of the 3 days activities. Followed by a 15 minutes activity. She asked all the participants to take either a soft dupatta, or a shawl or towel which you need to swing to the music. This is called ‘Dupatta Technique”. By doing this we are representing our feeling to that of a dupatta as a prop. That dupatta represents my over thinking or my addictiveness to any activity, my thoughts which give me dopamine ie., temporary happiness. These activities are already listed under ‘CANTs”. First you swing the dupatta as a feeling in tune with the music and then keep it aside after some time. These are the feelings which give us fake dopamine. By keeping them aside we keep aside our urge for this dopamine. This experiment keeps us calm and composed.

DAY 5 :

The session started with Smt.Gayatri Kulkarni taking a 'Feeling Check' of the participants at that moment. She said that the Dopamine Detox will continue for the next 48 hours. To do this, there will be some preparatory guidelines like :

1. No Social Media

2. No Netflix/FB/TV/YouTube

3. No Junk food/sugar/caffeine

4. No online shopping or unnecessary phone use

5. Avoid Gossip or Negative conversations with self.

The 2 days schedule will be as under :

DAY 1: 17.5.2025

Time Slot	Happening	Activity
6.00am. to 9.00am	Wake up with silence	No phone for the next 2 hours
	Prayanama (15 min)	Yoga asanas (30 min) Tadasana, Bhujaganasana, Trilokasana
9.00am to 12 noon	Light plant based breakfast	Fruit bowl or smoothie
	Journaling	What are my current triggers for overstimulation? - Practice gratitude for 5 things you are grateful for.
	Silent walk with nature	No Phone.
12noon to 3.00pm	Light Lunch	Home made sattvic food
	Post lunch reflection	Lie down in Viparita Karani(legs up on the wall pose) – 10 min
	Mudra	Vishnu Mudra while practicing breathing
3.00pm to 6.00pm	Art based detox	-Dupatta flow movement - Express emotions using colors in a journal or paper – just flow
	Reading Time	Read a book which is soothing, uplifting or teaching
6.00pm to 9.00pm	Light Dinner	As per DFF
	Digital Free Zone	- Meditation - 15 min “So-Hum” breathing - Use Dhyana Mudra for deeper concentration

DAY 2: 18.5.2025

Time Slot	Happening	Activity
6.30 am to 9.00am	- Wake up + Oil Pulling + Herbal tea	No phone for the first 2 hours
	Pranayama - 15 min	Apana Vayu Mudra – balances mental and emotional energy
	Mindful Movement	Surya Nasmakar ( 6 rounds), Child Pose, Warrior II or Tree pose
9.00am to 12 noon	Dopamine Menu chart for activities	Follow the chart
	Body Awareness Practice	Use dupatta to trace the movements of your body. This increases grounding and focus.
12.noon to 3.00 pm	Lunch	Home made sattvic food
	Restorative Pose	Supta Baddha Konasana (Reclining bound Angle Pose)
	Practice silence	For 1 hour
3.00pm to 6.00pm	Creative Reset ;	- Make a vision board or collage using magzines (No Digital tools) - Write a letter to yourself about the clarity you want
	Affirmations with movement	Speak your affirmations while doing slow circular gestures with your hands.
6.00pm to 9.00pm	Simple dinner	with Kichdi or soup
	Screen free	1 hour
	Visualisation	Of your thoughts as clouds passing.

Smt. Gayatri Kulkarni told us to write a self letter detailing the experience of Dopamine Detox. I have written a letter to MYSELF.

The concluding session was addressed by Dr. Bhagyesh Kulkarni and Smt. Gayatri Kulkarni. Both of them appreciated the efforts taken by the particpants including their CANs and CANTs, Dopamine Menus, Acitivity schedule with photographs and a self-letter. Both of them emphasised that this activity can be carried out by the participants intermittently so that they get the full benefit of their teaching.