Dopamine Detox : A Short Guide to Remove Distractions and Train Your Brain to Do Hard Things (Productivity Series Book 1)

by Thibaut Meurisse

When you learn to remove distractions and move away from this constant state of stimulation and restlessness, you can accomplish most of your challenging tasks. By doing so consistently, you will become more productive—and much happier as a result.

In Part I. Dopamine and the Role it Plays, we’ll explain what dopamine actually is and how it works. After reading this section, you’ll understand why you can’t stop checking your phone, struggle to stay away from social media, or binge-watch videos. In Part II. The Problem, we’ll see why dopamine can be an issue these days. In this part, you’ll discover how your dopamine transmitters have been hijacked and why this can be a major challenge. In Part III. The Benefits of a Detox, we’ll review all the reasons a dopamine detox can be useful. We’ll introduce a number of different types of dopamine detoxes and we will discuss several misconceptions regarding dopamine. In Part IV. A Three-Step Method for a Successful Detox, we’ll explain in detail how you can implement an effective dopamine detox in three simple steps. In Part V. Doing the Work (and Overcoming Procrastination), we’ll focus on getting you back to work. In this segment, you’ll learn how to plan your day effectively and remove distractions to help you remain focused. Finally, in Part VI. Avoiding “Dopamine Relapse”, we’ll work through some simple tools and techniques to help you avoid overstimulation and stay focused on your key tasks over the long term.

Dopamine is a neurotransmitter which makes us anticipate rewards such as having sexual relationships or eating nourishing food. Dopamine gives us the desire to take action to earn the exciting reward that’s waiting for us. It is the force that makes us act. As such, it is a very useful neurotransmitter that has helped us survive and reproduce—and probably one of the main reasons you and I exist today. Contrary to what many people believe, dopamine is not a pleasure chemical. Simply because an event triggers the release of dopamine doesn’t mean it is something we like or get pleasure from. In fact, when you pay close attention, you’ll notice that as soon as you obtain the expected reward, you’ll often feel empty and unfulfilled.

Using your action guide, answer the following questions: What are you addicted to? What are your main sources of stimulation? Do they really make you happy?

The neurotransmitter of more You can think of dopamine as the “molecule of more”. This is because the more our environment or actions trigger the release of dopamine, the more we’ll want our next “shot” of dopamine. In fact, this self-reinforcing mechanism is also how many addictions work. By continuously triggering the release of dopamine through different means—such as drug or alcohol consumption—addicts actually strengthen their tolerance to such stimulation. As a result, they need stronger and stronger stimulus to experience the same sensation of pleasure. However, addictions are not just limited to drug or alcohol consumption. In truth, many activities can become somewhat addictive, for example: Gambling Sex Shopping Thoughts/rumination Video games Exercise (to extreme) Work

Remember, dopamine is not a pleasure chemical; it is a neurotransmitter that is activated when you anticipate a potential pleasure. And that pleasure is usually temporary.

Robert Lustig, professor of pediatrics at the University of California San Francisco, asserts that sugar is addictive but on the same level as nicotine, not drugs like heroin.

Studies have shown that one of the best predictors of success is the ability to think long term. People who repeatedly focus on where they want to be in the future, make better decisions in the present. They tend to eat healthier food, be more productive at work and save and invest more money than others.

By receiving constant feedback, whether through likes, comments, or immediate replies to our messages, we condition ourselves to expect fast results with everything we do.

Remember, excitement isn’t fulfillment. Excitement can be fun, but make sure you work on developing an inner sense of peace and a heightened state of focus. This is much more likely to bring you fulfillment in the long run.

Trick #1—My mind convinces me going back to work is easy. Trick #2—My mind tells me I can do it later. Trick #3—My mind makes me believe that excitement is similar to fulfillment. Trick #4—My mind tells me opportunities are limited.

Dopamine detox describes the following process: The reduction of stimulation to prevent overstimulation and put you in the proper state of mind to tackle major tasks. Quick disclaimer: Scientifically speaking, the term “dopamine detox” is incorrect as it seems to imply that you’re releasing too much dopamine into your system. In truth, when you’re overstimulated, you simply need more external stimuli for the same amount of dopamine to be released. A dopamine detox helps reduce stimulation, thereby allowing you to revert to a more natural state. When you need less stimulation, seemingly challenging, boring or tedious tasks will become more appealing—and easier to tackle. Now, let’s have a look at the different types of dopamine detox available. In this book, I will introduce you to three distinct types as below: The 48-hour complete dopamine detox. The 24-hour dopamine detox. The partial dopamine detox.

You must eliminate most or all sources of external stimulation for a total of 48 hours. Doing so will help you reduce your overall level of stimulation and revert to your natural state. You will feel much calmer and find it easier to focus on any specific important task. By “eliminating all external sources of stimulation”, I mean you need to remove the following things from your life for 48 hours: Drug/alcohol consumption, Exercising, Internet, Movies, Music (except perhaps for relaxation music), Phone, Social media, Sugar/processed foods, and Video games.

If I eliminate these distractions, what should I be doing instead? Here are some suggestions: Going for a contemplative walk, Journaling, Meditating/relaxing, Practicing awareness exercises, Reading (except stimulating read perhaps), and Stretching exercises.

Adding friction might sound overly simple, but it works. This is because, as humans, we’re fundamentally lazy. We hate wasting energy unless we are forced to. If you need to go to another room to grab your phone (friction #1) and also need to turn it on (friction #2), you are less likely to do it for a while. After I put my internet modem in my storage room, to get it back I needed to: Leave my apartment (friction #1), Take the elevator to descend four floors (friction #2), Open four doors (friction #3, #4, #5, and #6) to reach my modem, and Repeat the actions in reverse (friction #7 to #12). This is a great deal of friction. Since I spent energy to take my modem to the storage room in the first place, my mind resisted getting it back right away. This would be a great waste of energy, which my mind doesn’t like. The bottom line is, the more difficult you make it to engage in unwanted behaviors, the better.

The key to productivity can be summarized in three words: Focus, Consistency, and Impact.

Once you have created your routine and identified your trigger, get started. If you can start work on your tasks for a few minutes, you’ll likely build enough momentum to keep going. You might even experience flow. (Named by the psychologist Mihaly Csíkszentmihályi, the “flow” is a mental state in which you’re so fully immersed in an activity that you become hyper-focused, while experiencing a sense of underlying enjoyment).

Using your action guide, follow the steps below to develop laser-sharp focus: Decide what time you will focus on your key tasks. Then, make sure you’re at the same place at the same time each day. Choose a specific trigger to signal the start of your morning routine. Just get started. When you work on your tasks for a few minutes, you’ll be more likely to enter the flow and keep working longer. Eliminate any distractions (phone notifications, internet, et cetera), and Finally, work without interruption. Aim to complete forty-five minutes of uninterrupted work.

An open system is simply an application or situation that provides you with a continuous and never-ending supply of external stimuli. Some examples are emails, Facebook, YouTube, and, more generally, the internet as a whole.

What are closed systems? These are systems that offer little or no room for distractions. As a result, they force you to work on your task—and only on it. Some examples are Excel spreadsheets, Word documents, or PowerPoint presentations.

However, your focus is also worth a lot of money to you.

To prevent overstimulation, cultivate the “here-and-now” neurotransmitters, which include endorphin, oxytocin, or serotonin. These neurotransmitters are the opposite of dopamine neurotransmitters in that they make you feel calmer and more present. To activate these neurotransmitters, incorporate activities that ground you in the present such as: Meditation. By meditating even for just a few minutes, you can practice being more “present in the moment”. To do so, close your eyes and focus your attention on your breathing. You can also place your attention on one of your five senses. Then, switch to another sense, and another, and so on. There are no incorrect ways to meditate. Look for meditation books for beginners, search for meditation videos online, or simply experiment and see what works best for you. Stretching. When you stretch, you automatically relax your body and slow your breathing, which enables you to feel calmer and more present. Mindfulness. This means being aware of what’s going inside you and around you. There are many ways to practice mindfulness. For example, you can eat slowly while noticing each flavor or texture. Or you can place your attention on your body and observe all the sensations you’re experiencing from head to toe. You could also practice completing household or work-related chores, while trying to be as present as possible. Contemplative walking. How present are you when you go for a walk? Do you hear the birds singing? Do you feel the wind b...