How Consuming Content is hurting you (Cheap Dopamine)
One thing that we can easily fall into is the draw from cheap dopamine apps. What is a cheap dopamine app? They are usually social media apps, and games you typically view and play on your smartphone. They are designed to draw and keep your attention for as long as possible. They cause your brain to inject quick doses of dopamine to keep you engaged with the app or game. That's why I use specifically "cheap dopamine" than just the word dopamine. I stole the phrase from Dan Koe because it feels so on point, and I want to make sure it's understood that dopamine isn't bad. It's just a chemical our brains use to motivate us. It's often called the "feel-good" neurotransmitter.
The Doom Scroll…
We all fall into the draw of these apps, I know I do almost daily. That's why I've started making changes to my process of trying to get out of the habit of using these apps. I have found that most people use these apps as an escape. It might be an escape from boredom, or an escape from stress. It's also found as a way to kill a few minutes while you wait for something or someone. That's why it's so easy to fall into these apps and doom scroll for longer than you planned.
It's almost comical how many times I realized that I'm waiting for an ad to finish playing so I can play the next level in my game, and I've already done it several times minutes before. That's the effect the cheap dopamine apps have on us. You'll sit through countless ads, knowing that they annoy you but you deal with it so you can get that next hit of dopamine in the next level. Mind you we don't think of it being the next dopamine hit that we're looking for, we just see it as the game is engaging, or this TikToker is funny.
One of the things that makes these apps and games so easy to fall into is that they become comfortable to us. The small doses of dopamine that they cause to be released makes us feel good, but then we realize an hour or more later that we did nothing with our lives for that time, and we do it over and over again. These dopamine inducing apps can lead to addictive behavior, causing us to keep going back to the rewards of the game, or social app.
What can we do to escape the cycle of cheap dopamine? This isn't as easy as it might seem. There can be a few ways to go about detoxing, and it really depend on the level of addiction that you have.
I started by doing what I can to reduce my screen time on my phone. Most of my screen time had to do with the use of those apps and games. This was a helpful start, but I still found myself lost in different games during different points of the day, just less often. My next step was to try to replace the urge to open these apps out of boredom with other things, such as reading, creating, or going for a walk. This was a great next step in this process, it really helped me to redirect my impulse to just open any app that wasn't productive. I was doing well until I hit a particularly tough day at work, where it really just tired me out mentally. The day consisted of constant change and interruption while trying to get different projects done. I recall feeling so burnt out that I felt that I "needed" to escape at the end of the day. There I was back to playing those little puzzle games, and doom scrolling TikTok, X, and Instagram like there was no tomorrow. I worked my way back to using them less and less, but still felt stuck. That's when I decided that I needed to rid myself of the apps that I used most. As a content creator I couldn't delete the social media apps, but I did delete every game app that I would use to escape. I'm now putting in the effort to only use social media apps as a creator, and not a consumer, thus causing me to redirect those urges again back to other tasks like reading, or going for a walk.
My process may not work for everyone, so I put together a list that goes into more detail for those who need it. I will be referring back to this myself to help me go further.
Ten Tips to help detox from cheap dopamine
Understand the issue
Acknowledge the issue, reflect on how these apps and games impact your time, productivity, and well-being.
Learn more about dopamine. Remember that it's not bad, it's a neurotransmitter that also aids in motivation. The problem is overstimulation, leading to dependence and tolerance.
Educate yourself, read articles, watch video, and documentaries about the psychology of addiction and attention.
Reduce Stimulation
Set App Limits, use tools like Screen Time (iOS), or Digital Wellbeing (Android) to limit usage.
Turn off notifications, minimize external triggers that cause you to open the apps.
Delete problematic apps. If you still can't stay way, take a note from my book and just delete them.
Replace with Healthier Activities
Physical activity helps to keep you away from the problematic apps. Go for a walk, go to the gym, or take a dip in the pool. Physical activity released endorphins and gives you a healthier dopamine boost.
Meditation helps to regulate your mind and reduce the need for constant stimulation
Creative hobbies such as writing, painting, or playing an instrument are engaging and can bring satisfaction to your day.
Create Barriers
Make access harder, log out after use, or remove them from your home screen.
Switch to a "Dumb Phone" for a period of time, you still receive any important calls or texts but you no longer have access to the problematic apps.
When you initially go to open the apps, wait 15 seconds before opening it. This will help to reduce the impulse to use it.
Build a Routine
Plan screen free days. Spend time offline, reconnect with nature (tough grass), friends, and hobbies.
Prioritize your deep work. Schedule focused tasks that engage your mind more deeply than apps or games.
Reflect on your app or game usage. Keep a journal to track your usage, and use it to record how you feel before and after using them.
Seek Social Support
Share with your friends and/or family your goals, and have them help hold yourself accountable.
Seek out communities that are built to help with the same issue. Join groups focused on digital minimalism or reducing screen time.
Gradual VS Cold Turkey
Some people have a better time gradually detoxing by slowing limiting usage more and more over time.
Others need to just stop cold turkey and remove the apps or games completely is the only way to go.
If one doesn't work, keep trying, and if you're still struggling, you can always try the other.
Change your Environment
Create phone-free zones, don't use you're phone in specific locations such as Bedroom, Dining area, or Office.
Use Monochrome mode on your phone. This puts your phone into grayscale making it less appealing to the eye.
One key tip I have for anyone trying to get rid of any habit. Replace, don't just remove. Rather than just eliminating these activities, replace them with meaningful alternatives to sustain your progress and keep life engaging.
What will you do the next time you go to play that game, or open TikTok? I know I will be pushing myself to do some reading or writing instead.
