If I were to graph my level of immersion in life, it would have peaked in high school and gradually declined ever since. These days, I find it hard to focus on my work. Shortly after I start studying, I often find myself browsing onto YouTube or social media. Even though I know these distractions don’t help, it’s incredibly hard to stop. I think I’ve become so accustomed to the short-lived pleasure of stimulating content that the satisfaction of reward from actually achieving something now feels comparatively small. With just a few clicks, I can get instant enjoyment—making it natural to avoid long-term activities that require enduring stress to eventually feel pleasure.
The problem is that I’ve gotten used to maintain this constant level of immediate pleasure, making me continuously seek out even more intense stimulation. Moreover, I find myself more susceptible to the boredom and stress that accompany the pursuit of my goals. Wanting to experience the deeper satisfaction that comes with real achievement, I realized I had to take action. For example, I found myself watching election coverage instead of studying for an assignment due the next day, so I decided to change my habits immediately. I recalled hearing about “dopamine fasting,” looked up several articles, and discovered some interesting facts about dopamine.
Dopamine fasting isn’t about reducing dopamine levels per se—it’s about cutting down the impulsive behaviors that trigger dopamine release. This concept is similar to a conditioned reflex: imagine blowing a whistle every time you feed a dog; eventually, the dog will start drooling at the sound alone. When you’re bored or stressed and see a phone notification or the YouTube logo, you begin to expect fun content and an escape from negative feelings because you’ve learned that picking up your phone can help you avoid discomfort. Cycling repeatedly through condition, expectation, and reward gradually strengthens this impulsive behavior. To control these impulses, you need to address condition, expectation, and reward through stimulus control.
To manage external stimuli:
- Avoid Triggers: Stay away from environments that prompt impulsive behavior (for example, put your phone away in your bag).
- Engage in Alternatives: Find activities that generate positive emotions and counter negative ones—I personally try to enjoy “micro-vacations.”
- Use Tools: Utilize website-blocking extensions or screen-time features to minimize distractions.
To handle internal stimuli:
- Monitor Your Thoughts: Record when impulses occur and what thoughts come to mind at those moments.
- Practice Urge Surfing: Recognize the physical sensations of an urge, observe them without judgment, and let them pass.
- Stay Focused: When you feel the urge to procrastinate, simply continue with your current task.
These techniques help reduce conditioned reflexes and regain control over your actions. Based on these insights, here’s my specific action plan:
- Only check my SNS after meals or when traveling.
- If I get stuck on a problem, take a 10–15 minute walk.
- Set my annual goals as wallpapers on my phone and iPad.
- Reduce activities that trigger sudden adrenaline rushes, like playing League of Legends or watching intense videos.
- Set very small, achievable goals to rediscover the pleasure of accomplishment, and include buffer time to prevent myself from feeling overwhelmed.
Ultimately, I aim to restore my brain to its original state, free from constant dopamine overload. If you want to learn more about dopamine fasting, I recommend checking out these articles: https://www.linkedin.com/pulse/dopamine-fasting-new-silicon-valley-trend-dr-cameron-sepah/ https://www.healthline.com/health-news/what-is-dopamine-fasting#The-science-behind-dopamine-fasting