Indra 's Key Ideas from Dopamine Detox
by Thibaut Meurisse

we'll see why this neurotransmitter has been hijacked and what you can do to guard yourself against the dopamine "traps" we face in today's society.

You can think of dopamine as the "molecule of more". This is because the more our environment or actions trigger the release of dopamine, the more we'll want our next "shot" of dopamine. In fact, this self-reinforcing mechanism is also how many addictions work.

addictions are not just limited to drug or alcohol consumption. In truth, many activities can become somewhat addictive, like Gambling, Sex, Shopping, Thoughts/rumination,

Video games, Exercise (to the extreme)

Work

What about you? Are you currently addicted to anything? If you can't spend a day without engaging in a certain activity, it means you're probably a little addicted to it.

Your focus is a scarce asset, which is why marketers spend billions of dollars to attract your attention. Apps are designed to hook you. Social media like YouTube, Facebook and Instagram know that the more time you spend on their platforms, the more money they make through advertising. Perhaps one of their greatest recent discoveries is the use of notifications. And how much time you waste subsequently? I wouldn't be surprised if it ran into hundreds of hours each year.

Instead of using the internet to find information or communicate with loved ones, the internet has become the one using you.

 It does so by hijacking your focus and making you unproductive and, as a result, restless. Social media notifications are a great example of how your brain is being hijacked. Whenever you see a notification, you anticipate the reward you'll receive when clicking on it, which triggers the release of dopamine in your brain. However, this doesn't make you happy or fulfill you-at least not for long. Remember, dopamine is not a pleasure chemical; it is a neurotransmitter that is activated when you anticipate a potential

As we demand more and more stimulation, our focus is increasingly geared toward the short term and our vision of reality becomes distorted.

This leads us to adopt inaccurate mental models such as:

-Success should come quickly and easily, or

-I don't need to work hard to lose weight or make money.

In many aspects, today's society is designed to hijack your dopamine neurotransmitters. And, unfortunately, this is not designed in your best interest, it is designed to empty your wallet as effectively and thoroughly as possible. However, and more importantly, it dramatically erodes your ability to focus, making you feel restless and often bad about yourself. Overstimulated, you find yourself unable to do the difficult things that would have the greatest positive impact on your life and on the lives of people around you. he one overlooked m

When you're engaging in highly stimulating activities, your brain will keep demanding more and more stimulation. As your level of stimulation rises, regular tasks will appear increasingly dull and unappealing.

Trick #1-returning to work is easy

The first trick your mind will play on you is to pretend that returning to work will be easy. It will try to convince you that you can start to work whenever you choose and that you're in control of your actions. But this couldn't be further from the truth. In most cases, you won't be able to get back to work for hours.

Trick #2-you can do it later

Another trick your mind will use is to tell you that you can do your task later. It will convince you there is plenty of time in the afternoon or that you can always do it tomorrow, next week or next month.

Trick #3-excitement is not the same thing as fulfillment

When you're engrossed in stimulating activities, your mind will sell you on how much fun and enjoyment you are having. You should do more of it. Don't worry about anything else for now. Just enjoy yourself. Or so your mind says.

Trick #4 -you're missing out

Checking emails or news every thirty minutes gives you the illusion of having some control over your environment. You don't want to miss an urgent email or the latest breaking news, right?

This way of thinking results from the fear of missing out. And this fear reflects a scarcity mindset, which is based on the idea that there might be a limited number of opportunities available to you. As such, you should seize each opportunity while you still can, shouldn't you?

But opportunities are everywhere. There will always be more in the future.

What is dopamine detox?

Dopamine detox describes the following process:

The reduction of stimulation prevents overstimulation and puts you in the proper state of mind to tackle major tasks.

Now, let's have a look at the different types of dopamine detox available.

-The 48-hour complete dopamine detox.

-The 24-hour dopamine detox.

-The partial dopamine detox.

The 48-hour complete dopamine detox

This is the most demanding type of dopamine detox. The premise is simple:

You must eliminate most or all sources of external stimulation for a total of 48 hours.

Doing so will help you reduce your overall level of stimulation and revert to your natural state. You will feel much calmer and find it easier to focus on any specific important task.

By "eliminating all external sources of stimulation", I mean you need to remove the following things from your life for 48 hours:

Drug/alcohol consumption,

Exercising, 

Internet,

Movies,

Music (except relaxation music),

Phone,

Social media,

Sugar/processed foods,

Video games.

Porn

Each of the above activities stimulates you, some more than others. Now, you might wonder:

If I eliminate these distractions, what should I be doing instead?

Here are some suggestions:

Going for a contemplative walk,

Journaling,

Meditating/relaxing,

Practicing awareness exercises,

Reading (except stimulating read perhaps), and

Stretching exercises.

This type is less demanding, but it can be highly effective when maintained over a longer period of time. It entails removing your biggest source of stimulation. Usually, one specific activity acts as your greatest distraction. For instance, for me, it is YouTube.

The 24-hour dopamine detox

This type is similar to the 48-hour dopamine detox but is, by definition, shorter. As such, although it will be easier, it will also be a little less effective. Note that it can take several days for your stimulation to revert to its natural level.

What about you? What's your biggest source of stimulation?

Step #1. Identify your biggest distractions

The first step to implementing an effective dopamine detox is to identify your biggest temptations and distractions. To do so, take a pen and a sheet of paper (or use your action guide), and create two columns, "Cans" and "Can'ts".

In the first column write down all the activities you will allow yourself to engage in. For instance, it might be going for a walk, journaling, working on a project, or reading books. In the second column, write all the things you must avoid doing during your detox.

For instance, it might be watching YouTube, mail, etc

Generally speaking, the harder something is to access, the less likely you are to do it, and vice-versa. This is why you must redesign your environment to make undesirable behaviors more difficult to engage in while making more desirable behaviors easier to conduct.

Look at the habits or activities you want to eliminate and ask yourself how you could add friction-the more friction, the better. For instance:

If your phone is your biggest distraction, remove all notifications or put it on airplane mode. Or, even better, switch it off and put it in a separate room.

The third and final step is simply to get started. I recommend you start first thing in the morning before becoming overly stimulated. I've noticed that if I check my phone or access the internet upon waking up, I will probably become distracted.

I also recommend you create a morning routine to help you start your day on a positive note and with a strong focus. Over the long term, a simple morning routine can make a massive difference in your life.

To establish your morning routine, write down two or three simple things you could do each morning.

To benefit from your dopamine detox, I encourage you to implement a simple daily routine to adhere to for the next thirty days. See it as a 30-Day Challenge. This will help you avoid reverting to your old habits as soon as you finish your dopamine detox.