PROTOCOL
Dopamine reset 60
Spend one hour without fast stimuli to reduce automatic reaching for distractions.
Steps
- Choose 60 minutes without social media, short videos or random browsing.
- Prepare a replacement activity: a walk, notes, tidying up, reading or offline work.
- Record urges to reach for stimulation without judging yourself.
- Do not compensate for the reset with a larger dose of stimulation immediately afterward.
- In the evening, record whether it was easier to focus.
Safety
- This is not treatment for addiction. If you are losing control over a behavior, consider support from a qualified professional.