It should probably come as no surprise that the latest “self-improvement” fad, dopamine fasting, comes from the techs in Silicon Valley. After all, these are folks who believe that pretty much any problem can be resolved by unplugging, waiting 10 seconds, plugging back in and hitting restart. Issues arise though when we start talking about human beings because, much as they would wish the opposite, you can’t simply reboot your brain; though you can retrain your brain.

Having said that, we beg the question just what may be a better way to accomplish the goal of making one’s brain “better” than by deliberately denying yourself the pleasures of pleasure; in this case, mindfulness training.

While the dopamine fasting fad has little to no basis in science, as is true of virtually all fads, there is ample research to reinforce the concept that the practice of mindfulness offers the possibility to recondition your thinking (or retrain your brain) in a more positive way.

This presupposes, of course, that you have an understanding of what we mean when we speak of mindfulness, or, “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.” (Lexico.com)

OK, so that doesn’t really get us anywhere, does it?

What is Mindfulness?

Above all, mindfulness is about self-acceptance, meaning that you pay attention to your thoughts and feelings without judging them; without believing, for instance, that there’s a “right” way or a “wrong” way to think or feel in every situation and/or moment. (This is not available to you from a simple “reboot”.)

Doing this reduces the cluttered thinking you experience when you allow your limiting beliefs, habits, and cravings to dominate. This is the reason so many people are seeking ways to refocus their brains, and why they fall victim to unscientific fads.

In other words: “Spending too much time planning, problem-solving, daydreaming, or thinking negative or random thoughts can be draining. It can also make you more likely to experience stress, anxiety, and symptoms of depression. Practicing mindfulness exercises can help you direct your attention away from this kind of thinking and engage with the world around you.” (MayoClinic.com)

In addition, there is ample evidence that shows mindfulness training and practices can help you overcome eating disorders, cravings, and addictions, from tobacco and drugs to technology and abusive relationships. (DrJud.com)

As explained at Dr. Jud’s educational website, MindSciences.com, “Our brains are set up to learn. From an evolutionary perspective, to survive, when we come upon a good source of food or water, it is helpful to remember where it is. When we stumble upon something dangerous, it is helpful to remember this too. And this reward-based learning system, that is conserved all the way back to the most primitive of nervous systems… in its most basic form has three elements: trigger, behavior, reward.”

“The bad news is that over time, humans have stumbled upon substances [and behaviors] that literally hijack this reward-based learning system.” (emphasis added)

While this sounds like it could be an evidence-based justification for dopamine fasting, it is not. Rather, it is evidence that, by paying close attention to your surroundings, situations, and/or cravings – by being mindful in the moment – you can retrain your brain to curb the thoughts and bodily sensations that might lead you to indulge in negative behavior.

Simple Mindfulness Training Exercises

Once again, with the help of MayoClinic.com, here are some simple ways to practice mindfulness:

• Pay attention: It’s hard to slow down and notice things in a busy world. Try to take the time to experience your environment with all of your senses — touch, sound, sight, smell, and taste. For example, when you eat a favorite food, take the time to smell, taste, and truly enjoy it.
• Live in the moment: Try to intentionally bring an open, accepting, and discerning attention to everything you do. Find joy in simple pleasures.
• Accept yourself: Treat yourself the way you would treat a good friend.
• Focus on your breathing: When you have negative thoughts, try to sit down, take a deep breath, and close your eyes. Focus on your breath as it moves in and out of your body. Sitting and breathing for even just a minute can help.

If you are in a management position, mindfulness is one of the most valuable leadership skills you can develop, though it has value for all of us.

Mindfulness training exercises will help you retrain your brain to reduce stress and improve focus, while helping you feel more balance between work and life, improve empathy, and control cravings.

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