Embarking on a dopamine detox is not merely a matter of cutting out distractions.

Know that discomfort will come. Expect boredom. Plan for restlessness. They are signs of healing, not failure.

We are addicted not to what we consume, but to the chase itself. This is what tech designers understand so well: that dopamine rises in the moment of desire, not the moment of reward. Therefore, they optimize platforms to create frictionless, never-ending loops of curiosity and craving.

Dopamine fasting is not a rejection of pleasure, nor is it a war on technology.

Creating a supportive environment is

you lead, not your cravings.

The first step toward change is not to charge forward with willpower or to shame yourself for your habits. It is to see yourself—honestly, compassionately, and without judgment. The purpose of self-assessment is not to label or pathologize your behavior but to illuminate it.

binge-watch a series, your brain is flooded with dopamine spikes in response to visual cues, emotional highs, social validation,

crafting a space that aligns with your values and goals.