Dopamine detox to regain your time and energy

Key ideas are taken from this video and I added my own blends on top: (note: I have uninstalled YouTube app afterward 🙂 )
https://www.youtube.com/watch?v=gh2m0dj_lFk

1. Preparation

Visualize, what will happen if I don’t change

• E.g., a patient will lead a bad life
  • As a Muslim, I will waste the opportunities to make my hereafter better

Cut off: 4 types of things

1. Apps
   • ==delete all social media apps==, Netflix, ==block in your browser==
   • In iPhone, you can block websites and give time limit to websites and app using:
     • settings->screen time-> app limits
     • e.g., I read newspapers and I added time limits to newspaper websites to max 15 minutes per day
     • and block all apps during a specific time of the day using settings->screen time-> downtime
   • Block images in your browser. In iPhone, I use an Extension to block images, you know, sometimes images catch the attention and wastes a lot of time!
   • Use browser plugins for your desktop browser
     • e.g. https://addons.mozilla.org/en-US/firefox/addon/block-website/?utm_source=addons.mozilla.org&utm_medium=referral&utm_content=search
   • We think we have will power, but do yourself a favor by blocking and deleting those apps
   • Deleting apps, adding time limit to websites, blocking images and setting downtime for apps added huge productivity boost for me.
2. Unhealthy sex
   • pornography
   • masturbation
   • …
3. Consumables
   • alcohol
   • recreational drugs etc.
   • junk food
4. Thrill seeking behavior
   • gambling
   • shopping sprees
   • skydiving

How long to detox

• at least 7 days to 30 days

2. Execution

• you will feel bored, anxious
  • as you are not using phone, internet

Use the time on other things

- learning
- spending time with good people
- persuing goals

3 practices every single day

1. ==Self reflection==, where am I now, how much detox target I filled yesterday
   • 10 minutes
     • pray
     • journaling
   • We are so busy with fb, insta, that we can’t have time to think about ourselves
2. Exercise
   • 30-min walk
   • Pray 5 times/day as a Muslim
   • Exercise: Exercise keep us motivated
3. ==Connect==
   1. talk to another living human being
      1. can be 5 min with parents, siblings, friends …
   2. Tell other person why you are doing dopamine detox

3. Restoration

Before installing those apps back:
ask these questions:

• What the person I want to be?
• What that person spends his time doing?
• Does this app, subscription help to be the person I want to be? If not, then don’t install these apps

==keep using it every few months to hit a hard reset==