Detox Plug-in
If you're tired of feeling stuck because you're distracted by scrolling social media or watching TV shows and movies without accomplishing the work that you need to do, this article is for you. Today we’re talking about dopamine detoxing. Not throwing any shade, but a lot of people treat these dopamine detox challenges like antibiotics—take this pill and reset your brain in 24 hours; you'll be reborn as a new person. Well, I'm afraid it doesn't work like that. A dopamine detox isn't about challenge but about change, we’re talking real “life-changing moments.”
Alique via Vogue France
I recently completed a detox two weeks ago, and I realized if I went straight back to scrolling and procrastinating, then what was it all for? Anyone can challenge themselves not to use their phone for a week, but that's completely missing the point. Regaining control of your life has to be done with intention, and most people don't see results from dopamine detox because they don't have a proper protocol. That's why I would like to share my protocol that's helped me experience real growth, improve my focus, and gave me mental clarity. A 7-day program, with three steps, and you must do each to have a successful dopamine detox.
Preparation—planning out the rules and structure around it so we're clear on what we want to achieve. The first is purpose. From research, it’s understood that the most successful “addicts” are the ones who understand the extent of their health concerns. They realize what will happen if they don't change their behavior. For example, feeling stuck, experiencing pain, and visualizing how the future will be, taking five pills a day and feeling miserable each morning, and that's the mental picture that sparks a desire for change, and that's why they succeed. So, honestly ask yourself why is it important for you to regain focus? What is going to happen if you don't get your life together? This protocol has the potential to change your life, but just because it can doesn't mean it will, not until you decide and internalize why it's necessary for you to change.
Goodbye, social media—everyone has a different opinion about what to include in a detox. I'm not here to argue over semantics, but if you want to use my protocol that's gotten me real results, there are four non-negotiable categories that you have to cut out. First is binge-tech. This includes social media, Netflix subscriptions, video games, forums, and whatever distracts you. These things need to be physically deleted or stopped from your phone and on your PC. It doesn’t matter how much discipline or willpower you think you have; our brains are conditioned, programmed even to consume instant gratification. It's not always about having a craving or motivation; it's habitual to even just glance at your phone lock screen notification. All it takes is a minute or two to use browser extensions to prevent getting sucked into the void.
Next is Unhealthy sex mentality. This includes pornography, masturbation, and even dating apps like Tinder or Bumble. Many problems can arise from watching pornography, especially among youngsters who are the majority of consumers. One has to understand that sex is something that drives people to do very irrational things; it's absolutely crazy, but science shows us that even the pursuit of sex releases huge spikes of dopamine, sometimes even more than the act of sex itself! In short, even swiping on dating apps feeds our brain dopamine. I had a friend in college who was so dominated by sex that he risked his final exam the next day to throw away an entire semester and fail his class all because a Tinder date wanted to meet up! Imagine your life being controlled by a total stranger's text message through a dating app, not even a confirmed real human being!
Lastly, No Drug-Alcohol-Junkies policy. Consuming alcohol, recreational drugs including marijuana, and even eating junk food, puts our bodies and minds at risk. To allow our mind and brain to reset, we can't keep altering it and feeding it dopamine substances. They are one of the easiest ways to escape from emotions and reality because they feel really good to the brain. It's way easier to kick back with your friends, pound brewskis and hang out till 4 am than it is to sit down and focus on studying or whatever your goals are. Our mind will always crave the things that give us quick pleasure, so this is why it's really important that during this entire ‘program’ our mind should be unaltered. Believe it or not, I too loved a glass of whiskey or a cocktail as much as anyone else, but you have to stay dry for the duration of the detox to break out of this.
Now let's move on to the final stage of the protocol—execution. We've set up the logistics of the mindset, the rules, and the timeframe; now when you begin a dopamine detox, you are guaranteed to experience some emotions—you'll feel anxious about being disconnected from social media or losing your Snapchat score, or even feel uncomfortable with long silences as you're forced to make real conversation with your friends or people. Instead of watching Netflix, you'll feel lonely with your thoughts and silence, and you'll feel frustrated eating breakfast without your iPad or going to the toilet with a book instead of scrolling up the Instagram feed, but out of all this, gradually, you’ll feel better. One cannot try to escape. What do we do when we feel the least bit bored? We reach for our phone and start scrolling; it's an instinct. Our mind is trying everything it can to escape feeling bored, but what we're going to do instead is forceful control. Think of boredom as the state of mind where there's still a lot of dopamine hanging around, but the receptors haven't rebalanced.
During these 7 days, our mind will force us to fall back to our comfort zones, but breaking it makes your mind think of a new reality. The fear of missing out (FOMO) and peer pressure can make digital detoxing daunting. However, setting clear boundaries, finding offline hobbies, and using technology mindfully can help overcome these challenges, which eventually will follow if you keep it that way. Studies have shown that if you follow a routine for 21 days, it will become a habit.
Taking a break from digital devices can lead to significant improvements in well-being. People report feeling less stressed, sleeping better, and being more present in their relationships. Productivity can soar when we’re not constantly interrupted by digital distractions.
Having said so, a successful detox doesn’t mean shunning technology altogether. It’s about finding a balance that allows us to enjoy the benefits of the digital world without becoming its prisoners. As someone who has walked the path from digital addiction to a balanced life, I can attest to the transformative power of unplugging. It’s time we all consider pressing the ‘Detox Plug-in’ and rediscover the world beyond our screens.
