PDF Summary:Dopamine Detox, by Thibaut Meurisse

Do you check your phone first thing when you wake up? Are you regularly pulled into the black hole of YouTube or Instagram in the middle of your workday? Do you often feel scattered and distracted? If so, it might be time for a dopamine detox.

In Dopamine Detox, Thibaut Meurisse argues that all of us suffer from a constant state of sensory overload that robs us of our focus. The culprit: the neurotransmitter dopamine. Meurisse explains that by detoxing from activities that trigger dopamine, you can reclaim your capacity for the deep focus necessary to accomplish your long-term goals.

In this guide, we’ll explore the science of dopamine, outline what causes sensory overload, and explain how to go about a dopamine detox. We’ll supplement Meurisse’s advice with research on the effectiveness of detoxes and offer strategies from other productivity experts for improving your focus and maximizing your potential.

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Meurisse acknowledges that the term dopamine detox is a misnomer because it suggests that the problem is an overabundance of dopamine. In reality, he explains, the problem is that when you’re overloaded by external stimuli, the brain requires an increasing amount of sensory input to release the same amount of dopamine, so you’re no longer able to feel engaged or stimulated by the everyday meaningful tasks necessary to accomplish your long-term goals.

(Shortform note: Detox culture has its roots in a long history of detoxification practices which have also been a part of traditional medicinal and spiritual practices in cultures throughout history. However, evidence suggests some detox diets and treatments can actually be harmful. Nonetheless, detoxes continue to be popular today with many people seeking to “reset” their bodies and minds by engaging in various types of detox practices.)

Meurisse outlines two models for a detox, the total detox and the limited detox.

The Total Detox

The total (or complete) detox requires you to remove all dopamine-inducing behaviors for 24 or 48 hours. Meurisse argues that this detox will reduce your level of stimulation.

The following activities are examples of dopamine-inducing behaviors to eliminate during your detox: browsing the internet, watching tv or movies, listening to music, using your phone, scrolling through social media, consuming drugs or alcohol, eating sugar or highly processed foods, and over-exercising.

Meurisse recommends engaging instead in low-stimulation activities like journaling, walking, gentle stretching, or meditation.

(Shortform note: Some people have misinterpreted the idea of a dopamine detox to believe that they must eliminate all dopamine from their system. However, a complete dopamine detox would be impossible and not recommended. Dopamine is a naturally occurring chemical that your body needs, and your body will continue to produce dopamine even if you eliminate all dopamine-inducing behaviors.)

The Limited Detox

The limited (or partial) detox requires you to eliminate your most significant source of dopamine for an extended period of time. (Meurisse recommends a trial period of 30 days.) Your significant source of dopamine might be processed foods or a specific website or app, like YouTube. While the limited detox is less challenging than the total detox, it still decreases your external stimulation and allows you to take back control of your focus.

(Shortform note: Psychiatrist Cameron Sepah suggests that a limited detox is more effective than the total detox. He contends that your detox, or fast, will be most successful if it is minimally disruptive to your lifestyle. He recommends fasting from high-stimulation activities for 1-4 hours at the end of each day, one weekend day a week, or even one week every year.)

Strategies for Success

Regardless of which detox you choose, Meurisse offers a three-step process that will help you be more successful.

First, identify activities you find addictive. He recommends thinking about activities or behaviors that you can’t imagine going without. These are the behaviors most likely to cue your brain to release dopamine.

(Shortform note: When people think of addiction, they most often think of drugs or alcohol, but there are numerous non-substance addictions (also known as behavioral addictions) that people struggle with daily, ranging from social media to exercise. However, psychologists don’t agree about what should be considered an addiction vs. an overindulgence. Some argue that addiction has become overused in everyday speech and thus advocate for the narrower definition of addiction as “a neurological dependence on outside chemicals not normally found in the brain.” Within this definition, you could be addicted to alcohol, for example, but not social media.)

Second, create barriers that make your addictive activities harder to access. For example, leave your phone in another room or use focus apps that block distracting websites. You can also make it easier to engage in desirable behaviors. For example, if you want to focus on working out, leave your workout clothes and equipment out so you see them right when you wake up.

How to Build Healthy Habits That Last

In Atomic Habits, James Clear, recommends four strategies you can use to help change behaviors and build habits that stick.

First, make the habit obvious. You can do this by creating a cue or trigger that reminds you to perform the habit. For example, if you want to make a habit of reading before bed, you can leave a book on your nightstand as a cue to remind you to read.

Second, make the habit attractive. You can do this by coupling the habit with something enjoyable. For example, if you want to make a habit of exercising, you can plan to listen to your favorite podcast every time you work out.

Third, make the habit easy. You can do this by reducing barriers to the habit and making it as simple as possible to perform. For example, if you want to make a habit of saving money, set up an automatic monthly transfer to your savings account.

Finally, make the habit fulfilling. You can do this by linking the habit to a feeling of accomplishment or by providing a tangible reward such as a treat or a break. For example, if you want to make a habit of meditating, you can reward yourself with a cup of tea after your meditation session.

Third, start your day without stimulation. Meurisse recommends setting up a morning routine that prioritizes focus over external stimulation, setting the tone for the rest of the day. Come up with two or three activities that you can do immediately after waking up that help you focus.

(Shortform note: Many TikTok users are also promoting the idea of a "low dopamine morning routine." This trend suggests delaying the release of dopamine by avoiding using your phone for the first hour after waking up. Proponents of the routine recommend putting your phone on the other side of the bedroom, completing a low-stress task first thing in the morning, and replacing screen time with physical activities. There's some evidence to suggest that starting your day this way can lead to increased productivity and improved overall well-being.)

After the Detox

For your detox to have a sustained impact on your life, you need to continue healthy habits after your detox ends.

Muerrisse acknowledges that it can be easy to fall back into old habits. He offers the following strategies to help avoid backsliding (or relapsing):

Be kind to yourself. The world is designed for sensory overload, so know that you have an uphill battle ahead of you. (Shortform note: Atomic Habits author James Clear acknowledges that building habits can be hard, so he suggests tying your desired habits to your identity to make it easier. He explains that most people try to change their behavior by implementing goal-driven habits, but goal-driven habits don’t create long-term change because once you’ve met your goal, you stop performing the desired habit. Identity-driven habits, on the other hand, work because you’re inspired to behave like the person you want to be. You perform the habit because it’s who you are, making the habit an expression of your identity.)

Practice self-awareness so you can notice when you start to engage in old habits again. (Shortform note: In Breaking the Habit of Being Yourself, Joe Dispenza writes that self-awareness through meditation is the first step to breaking old habits. He says your thoughts and beliefs shape your reality, and so by using meditation to become more conscious of your habitual thoughts and behaviors, you can interrupt those habits and create new, more positive ones that will result in self-transformation.)

Cultivate present-mindedness through activities like mindfulness, stretching, walking, rich conversation, or even being bored. (Shortform note: Jon Kabat-Zinn, author of Wherever You Go, There You Are, suggests focusing on your breath when trying to practice present-mindedness. He explains that your breath is an invaluable tool because it is always with you and provides you with something steady to draw your attention back to when your mind wanders.)

Sustained Productivity

The ultimate goal of the dopamine detox is to increase your productivity so you can meet your long-term goals.

To sustain the benefits of the dopamine detox and increase your productivity, Meurisse argues that you must stay focused, be consistent, and prioritize the tasks that have the biggest impact on your long-term goals. One way to do this is by implementing a daily schedule. Every day, write down three to five tasks you want to complete. Number those tasks in order of importance. Start working on number one, only moving on to the next task when you’ve completed the first. He argues that a consistent daily schedule will help keep you on track and help you prioritize the most impactful tasks.

(Shortform note: Chris Bailey, author of The Productivity Project, argues that increasing your productivity also requires effectively managing your energy. He suggests that in addition to staying focused, minimizing distractions, and focusing on your high-impact tasks, it’s crucial to do your most important work when you have the most energy for focus, and to leave plenty of time in your day for breaks to unwind, exercise, drink water, and eat nutritious food. As you're planning your daily schedule, make sure to take into consideration your energy needs throughout the day.)