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Dopamine Detox Planner

İzin verilenler

  • Workouts
  • Reading paper books
  • Walks (no podcast)
  • In-person hangs
  • Cooking
  • Calls

Engellenenler

  • All social media
  • Short-form video
  • Streaming (Netflix/HBO/etc.)
  • Recreational shopping
  • Gaming
  • Music in the car

Detoks öncesi kontrol listesi

  • Tell 1-2 close people you're doing this so they don't expect texts.
  • Set work email to a strict allowed list; auto-respond to anything else.
  • Delete or hide social media apps from your phone home screen.
  • Plan 4+ activities from the allow list — boredom is the test.
  • Stash a paper notebook for any urge to "just check" something.
  • Pre-cook 2-3 meals so meal-decision fatigue doesn't trigger doomscrolling.
  • Write down what you'll feel relieved about on the other side.
Reality check: the term “dopamine detox” is medically inaccurate — you don’t deplete dopamine and refill it. The intervention works because it removes high-frequency reward stimuli that crowd out slower rewards (exercise, reading, conversation). Three days is enough to feel a baseline reset.

Plan a stimuli-reset detox by length (weekend / week / month) and strictness (minimal / moderate / strict). Returns allowed and blocked lists plus a pre-detox checklist. The intervention works because it removes high-frequency rewards that crowd out slower ones — not because dopamine is “depleted.”

Nasıl Kullanılır

  1. Pick length + strictness.
  2. Read allow / block lists.
  3. Run through the prep checklist before starting.