1. Identify trigger activities
The very first step is about self-reflection. You have to be honest with yourself to see what impulsive behaviours are causing you problems. Sometimes it’s obvious, other times it’s good to go through a checklist. If you’re unsure, here is a list of activities that people commonly struggle with.
- Social media scrolling
- Binge-watching TV or YouTube
- Video gaming
- Pleasure or emotional eating
- Online shopping
- Pornography
- Thrill or novelty-seeking
- Recreational drug use
How do you know if you have problems with any of these? If they are causing you anxiety, are negatively impacting your health, are the reason you’re unable to complete all your responsibilities, and you are unable to control yourself around them.
2. Set an intention and a goal
It’s crucial to identify why you want to do a dopamine detox. What problems are you facing as a result of the behaviours mentioned above? Understanding what you’re trying to change and why will help you formulate a clear and achievable goal. Do you want to completely abstain from some activities? Do you want to limit them to a certain time per day? Have a goal in mind before you proceed to the next step.
3. Choose a duration for your detox
How long should a dopamine detox take? The length of your dopamine detox kind of depends on what you want to achieve with it. There are many ways to approach it and here are three general categories.
Several hours to a few days: This approach is best if you want immediate relief from overstimulation without signing up for something too intimidating. Results are typically only temporary.
1-2 weeks: A medium-length dopamine detox typically produces more noticeable changes, especially when it comes to focus. If you’re not struggling with an acute problem and want to limit an activity as opposed to cutting itout, this is a good option to start with.
2 to 12 weeks: If you want to experience deeper changes, plan to go well beyond 2 weeks. If impulsive behaviour is posing a serious threat to your health or well-being, a long dopamine detox is the way to go. If it seems too much, start with a shorter detox to gain confidence first.
4. Plan non-stimulating activities
To increase your chances for success, you should plan non-stimulating activities in advance. It’s much easier to fill the time and resist temptation when you know what to do instead. Here are some ideas for activities that won’t stimulate too much but will give you something to do.
- Reading a book
- Cooking or baking
- Doing a puzzle
- Going for walks in nature
- Meditating
- Gardening
- Drawing, painting or crafting
- Journaling or creative writing
5. Create a schedule
Create a schedule that puts all of the steps above together. Sticking to your dopamine detox when your day is planned out and you don’t have to make decisions and improvise is much easier. Make sure to include time for work or study and calming and relaxing activities. Also, try to identify critical times of the day when you’re most likely to do impulsive activities and plan non-stimulating activities in those places.
6. Reflect
If you’re going on a longer dopamine detox, it’s very helpful to regularly assess your progress. You can keep a journal to note the challenges, breakthroughs, and changes you see in yourself. This reflective practice helps you recognise the value of the detox and can serve as motivation.
How to deal with common challenges?
It’s almost guaranteed you will experience strong cravings to go back to your usual behaviour. You may also feel discomfort, boredom or restlessness without your usual behaviours. You may feel isolated, you may not like those non-stimulating activities, and you may not see progress as quickly as you hope. How do you deal with all that? It takes willpower – there aren’t any easy ways to do this. But following three rules will help you keep going when it gets tough.
Take it slow: If you feel like stopping cold turkey is getting too hard, switch to just limiting. It’s much better to stick with an easier version of detox than quit completely.
Take a few deep breaths: When cravings and temptation rise, try to shift your focus, taking a few deep breaths or something else that will take you out of the moment. Urges and cravings tend to lose strength with time.
Tell someone: Connecting with others who are also doing a dopamine detox or simply sharing your experiences with an understanding friend can provide motivation and accountability.
