Anhedonia and Dopamine Resets

Anhedonia—the feeling of not enjoying things the way you used to—can be frustrating and even a bit unsettling. A lot of it ties back to dopamine, the brain’s reward chemical that keeps us motivated and engaged. But in a world filled with endless scrolling, constant notifications and quick dopamine hits from food, entertainment and social media, it’s easy to burn out our reward system without even realizing it. Over time, that overstimulation can leave us feeling unmotivated, disconnected and numb to the things that once made us happy.

At the start of this year, I took on a pretty intense 45-day dopamine detox, cutting out a lot of the high-stimulation activities that had become part of my daily life. At first, it was tough—I felt bored, restless and at times, even more disconnected. But after a while, I started to notice a shift. Simple things, like going for a walk or listening to music, began to feel enjoyable again. My focus improved, and I felt more present in the moment instead of constantly seeking the next distraction.

A dopamine reset isn’t some instant fix for anhedonia, but it does give your brain the space to recalibrate. It helps bring back a sense of appreciation for the little things instead of constantly chasing bigger and bigger dopamine hits. My biggest takeaway? Sometimes, the best way to feel more is to do less—to slow down, give the brain a break and let joy return in its own time.