These days, a lot of people are feeling overwhelmed, and that isn’t a huge surprise. We doomscroll constantly, and information is available to us nonstop. I would say one of the biggest reasons we feel overwhelmed is because we spend hours a day on our phones.
Every time we get a notification, a like, or maybe a new follower, our brain releases dopamine. It can feel good to get a like on your photo or video—it feels like a reward. But just a few moments later, you start craving another dopamine “shot.” After days or weeks, your brain adapts to this constant stimulation, and it becomes harder to get the same dopamine hit. Normal activities start to feel boring, and you experience less pleasure overall.
This can lead to feelings of anxiety, irritability, and even depression—things we obviously want to avoid.
In this blog post, I’ll explain how to do a dopamine reset so you can experience less anxiety and depression and start finding pleasure in normal activities again.
How to Do a Dopamine Reset
What kind of reset are you going to do?
There are two ways to do a dopamine reset. The first one is to completely stop using your phone, tablet, and computer—basically all screens. This method is very extreme, but also very effective.
Personally, I’m not the biggest fan of that approach. I prefer the second method. With this one, you set clear rules around when and how long you can use your phone. For example, you might allow yourself to check your phone three or four times a day and stay mindful of what you’re doing to avoid doomscrolling. Setting a timer can also help—when the timer goes off, you put your phone away.
What are you going to do with your free?
According to research, the average person spends between five and seven hours a day on their phone. So if you decide to do a dopamine detox, you’ll probably realize just how much time you actually have in a day. Before you begin, make sure you have a list of things you can do instead. A lot of people instinctively grab their phone as soon as they feel bored, and you want to avoid that.
Try finding a hobby that can distract you in a positive way. Maybe you could learn to play an instrument, read books, start exercising, bake, or even write a book.
Put your phone in a different room
I’m going to be honest: the beginning of a dopamine detox might not be easy. Scrolling on your phone has become a habit, and your brain is craving that quick dopamine hit. But there are ways to make it easier for yourself. You can put your phone in a different room. We’re lazy by nature, and walking to another room to get your phone often feels like too much effort. Keeping your phone out of sight also helps—out of sight really does mean out of mind.
App Blocking
There are also a lot of apps that will block certain apps for a while. This can also help when you have to focus on school or work. Most of the time you can set a timer for a few hours and then after those hours you can access those apps/websites again.
Embrace boredom
I know I said you should find new hobbies to fill up your time so you don’t get bored. But sometimes it’s also good for your brain to do nothing at all. Sit on your couch and do nothing. Just be bored for 30 minutes. This gives your brain a chance to rest, and you’ll feel less overwhelmed afterward.
Photo by Becca Tapert on Unsplash