ORLANDO, Fla. – Americans spend four to five hours a day on their phones. That’s more than a full workday every week. And every buzz, ping, bell, and whistle from your phone can set off a chain reaction of dopamine in your brain that reinforces reward, motivation, and pleasure.
When the brain becomes overstimulated, these pleasure spikes become less effective, leading us to believe we need more and more to get back the feeling. With algorithms fighting to capture our attention, an old trend is making a big comeback to give people the reset they need.
The average American checks their phone 205 times a day.
“We’re really moving away from human connection, which is so important to our wellbeing,” said Colette Jane Fehr, Licensed Marriage & Family Therapist and Licensed Mental Health Counselor.
One way people are trying to reconnect? A dopamine detox.
“We wanna try to get away from those things that are just pinging our brain and we become dependent on and get into things that make us feel good in a slower and healthier way,” explained Fehr.
A dopamine detox isn’t about eliminating dopamine — your brain needs it. It’s about stepping back from constant high-stimulation behaviors like endless scrolling, auto-play videos, and notification loops.
“Another important factor in a detox is actually learning to develop habits that bring on what we call slow dopamine,” said Fehr.
Start with just one weekday after work, then one full weekday, then a weekend day, and eventually a full week. Or limit a specific app if that’s your trigger. But if reducing screen time feels impossible, experts say it may signal addiction.
“If you’re not able to wean yourself off or get to a healthy pattern with something where it’s not dominating your life, seek help,” explained Fehr.
Addiction can happen to anyone, especially when dopamine is involved.
While a full digital break may not be realistic in 2026, you can still take back control. Research shows that even 60 minutes of phone-free time a day can lower stress and improve sleep quality. Try using built-in focus modes, setting app timers, or customizing notifications so only important people and apps get through — small steps that can make a difference in your mood, your productivity, and your health.
Contributors to this news report include: Marcy Wilder, Producer; Bob Walko, Editor.