Dopamine Detox is a very small book by Thibaut Meurisse that you can finish in one sitting. In this book, the author discusses how excessive use of dopamine releasing activities, such as using social media, playing video games, etc., can impair our productivity, focus, and well-being. He also provides guidance on how to undertake a dopamine detox and regain control. Below are the key points I learnt from this book:
What is Dopamine?
Dopamine is a neurotransmitter, which is a chemical messenger that transmits signals between two neurons or between a neuron and a muscle.
Dopamine is released in the brain when you engage in activities that bring pleasure. It is also released when you anticipate a reward, such as expecting to eat delicious food. This anticipation drives you to act to obtain the reward.
For instance, dopamine release occurs when you scroll through YouTube Shorts. The anticipation of watching something new encourages you to keep scrolling for the next short video and the one after that, and so on.
The problem with dopamine is that the more we are stimulated, the more stimulation we crave. We are never satisfied and are constantly seeking the next dopamine hit. As a result, we become addicted to certain activities and find it increasingly difficult to focus on tasks that require sustained attention and concentration.
What is Dopamine Detox?
The concept of a dopamine detox is about resetting the brain’s reward system by reducing overstimulation. It can be achieved in three steps:
- Identify your distractions: List all activities that are your biggest distractions, e.g., Facebook, Instagram, YouTube, etc.
- Add friction: Make these activities harder to access or perform. For example, if you constantly use your mobile phone, lock it away in a different room.
- Start with your most important task in the morning: If you begin your day by checking emails or social media, you will quickly become overstimulated and struggle to focus on meaningful tasks.
Social Media and the Internet Have Impacted Our Ability to Think Long-Term
The ability to think long-term is crucial for success. Regularly focusing on future success helps you make better decisions in the present. However, social media and the internet have negatively affected this ability.
We are conditioned to seek instant gratification through likes, comments, and other forms of interaction on social media. This creates the illusion that success is easy and quick.
Open Systems vs Closed Systems
An open system provides an unlimited supply of stimulation. Examples include Facebook, Instagram, and YouTube. When you use these platforms, time passes quickly, and it becomes difficult to stop mindless scrolling.
In contrast, a closed system offers a limited scope of stimulation. Examples include Excel, Word, and PowerPoint. When working with these systems, you focus solely on the task at hand without distractions.
Practice Doing Nothing
Nowadays, we are constantly occupied with one task or another. It is essential to become comfortable with boredom. Practise doing nothing occasionally—just sit without any agenda. This can be an excellent way to reduce overstimulation.
Favourite quote
People who repeatedly focus on where they want to be in the future, make better decisions in the present.
Click here to buy ‘Dopamine Detox‘ on Amazon.