Red flags that you might be hooked on your phone, from an addiction researcher. Here's how 'dopamine fasting' can help.

• Social media can wreak havoc on our brains' reward system, said a Stanford psychiatrist.
• You might be doomscrolling too much if you're moody, unfocused, or missing out on opportunities IRL.
• Dopamine fasting can help you curb unhealthy habits and reset your brain with a digital detox.

It's past time for bed, but you can't seem to put your phone down.

Then, just a few more minutes on Instagram, X, or TikTok turns into hours of doomscrolling, no matter how exhausted you feel or how early you have to work in the morning.

Sound familiar? This is your brain on dopamine.

It's a neurotransmitter that drives us to seek out pleasurable behavior, and it can get hijacked over time by instantly gratifying behaviors like social media.

If you want to get your life and your focus back under control, an addiction specialist's 30-day reset can help — but first, look out for five subtle signs you might need one.

Why dopamine matters

Dopamine is crucial for motivation, according to Dr. Anna Lembke, Stanford addiction psychiatrist and instructor of a new class about dopamine through MasterClass.

"We don't get addicted to dopamine per se. Dopamine is a signal in the brain that tells us to approach and explore. We need it to survive," Lembke told Business Insider.

After a dopamine hit, our brain readjusts to keep us motivated for the next goal. But problems can occur when there's too much stimulation, like endless internet content or online encouragement from likes and comments. Over time, you might adapt by seeking out more and more dopamine to get the same rush, or even just maintain a baseline feeling of normality.

The result is compulsive overconsumption, similar to drug or alcohol use. It can happen with all kinds of behaviors, from gambling to snacking. Lembke experienced it firsthand, staying up late into the night even when it left her feeling irritable and drained, although her drug of choice was Kindle romance novels.

"Anything with the potential for addiction, whether social media or ultra-processed foods, activates the same reward pathway as drugs and alcohol," Lembke said. "What's harder about social media and ultra-processed foods is that they're everywhere."

She said a few key signs can help assess whether your habits are out of control, and if you might benefit from a temporary "dopamine fast" to get back on track.

Red flags you need a social media break

Most of us use social media daily, often for longer than we'd like to admit. It's so prevalent, it can be tough to tell when scrolling becomes problematic.

In her MasterClass, Lembke explains how to know that you may be falling into addictive patterns, including signs like:

• Friends and family are noticing: If loved ones comment that you're always on the phone, even during family dinner or date nights, pay attention.
• You're lying about your behavior: You may find yourself trying to hide your phone habit or pretend you're scrolling less often. That's a sign you're trying to justify or minimize your behavior, and it could lead to a pattern of lying about it.
• You feel anxious, unfocused, or irritated more than usual: Changes to your mood over time, along with trouble sleeping or difficulty concentrating, may mean social media is sapping your brain even if scrolling feels good in the moment.
• You're missing out on opportunities: When time spent online takes a toll on your work, in-person relationships, or other hobbies, you may want to consider a digital detox.
• You feeling panicked without your phone: A sense of terror at the thought of ditching social media for the day can suggest you might be getting too dependent on it for mental stimulation.

How to take a digital detox

If you're worried about your social media use (or another addictive behavior), you might benefit from a dopamine fast, according to Lembke.

The purpose isn't to get rid of dopamine — which we need — but to help reset the triggers that drive our brain to extreme levels of consumption. She recommends a 30-day break, enough time to restore balance and form new, healthier habits.

To successfully try a digital detox and reduce your scrolling habit:

• Set a date: Plan ahead about when you'll start your phone-free time period, instead of doing it impulsively. Giving yourself a few days of preparation will make you more likely to stay committed.
• Tell others: People around you can provide encouragement and accountability, which is why social interaction is one of the best ways to stay motivated.
• Anticipate craving by creating self-binding strategies: Pay attention to moments that tend to trigger the urge to scroll, and set yourself up to outsmart them, whether that's setting your phone out of easy reach or using an app or device that limits screen time.
• Plan alternative, healthier coping mechanisms: Replace your usual scrolling sessions with activities that are rewarding or relaxing.

Lembke said one great strategy for rewiring your brain long-term is to seek out behaviors that are slightly uncomfortable (at least at first), like working out, reading a difficult book, or paying attention even when a conversation gets boring.

Challenges help to remind your brain that effort can be rewarding — and make it more likely you'll stick to new, healthy habits instead of your old doomscrolling rut.