Dopamine reset

Daily action

Spend 60 minutes without social media, short videos or random scrolling.

Day plan

1. Day 1: choose the reset hour.
2. Day 2: prepare an activity away from your phone.
3. Day 3: count urges to reach for the phone.
4. Day 4: remove one trigger from your environment.
5. Day 5: check whether you notice more calm.
6. Day 6: do not compensate with evening scrolling.
7. Day 7: decide which limit you want to keep.

Safety

1. Stop if the experiment makes your condition or safety worse.
2. Do not treat the result as a diagnosis.
3. In a crisis, use local emergency or crisis support.

How to summarize

At least 5 days with 45 minutes or more without fast stimuli.