Coping with dopamine addiction / short form content / doomscrolling

[LostInTheClouds]

Hello! This is something I struggled with before, so I will share the mindset that has helped me regain my life. This might sound harsh because it is harsh, but true, and necessary:

Honestly, just download a detox app (the kind that makes your screen black and white and only text with no icons), make a habit of ONLY looking for information in books (download them in pdf if necessary, or use Academia.edu), uninstall TikTok, Instagram, YouTube. No, you do not need them. No one is going to be upset at you if you don't watch and answer to all of their 30+ reels, and you can always explain to them why you disappeared. If you use social media for studying or working, use it in a computer if possible, not a phone. When you want to watch Youtube, watch a movie instead. If you get bored mid-movie and need to multitask, clean, organize something, finish some work, etc. Look for stuff to do in the real world. Go for a walk, visit a family member, attend a conference on the evolutive patterns of mollusks and what they tell us about late-stage capitalism, anything that reminds you that you do not to experience life through a phone.

 

I went to a charity orchestra event last week and I have a webinar tomorrow. It can be as simple or as ceremonial as you wish. And I know it can be cringe at first because it sounds like the kind of activities that only pretentious know-it-alls want to participate in. The truth is, you only have one shot at life: Do whatever the f*** you want with it! No one will be judging you in a century from now.

 

For the tulpa(s): Help your host build accountability and kindly let them know when their behavior is being disruptive, but only if that is truly the case! Talk about your needs, but not in a negative or defeated spirit. DO NOT CALL THIS A DOPAMINE ADDICTION. This term makes zero sense. Dopamine is a hormone that our brain releases, and it is present in all addictions. Calling it a "dopamine addiction" has to be seen as a way to unnecessarily admit helplessness and treat something that is completely normal as a pathology. This is not the fault of your host, or anyone in your system, it is the natural consequence of engaging with content designed to entertain your brain 24/7 for profit. That brain is also yours. So, since you do not control the body for at least the majority of the time, take part in reminding your host when it's time to drop the phone and ground themselves, not dwelling in meaningless and helpless remorse that will only make them want to go back to their phone. Also call them out when they themselves jump into this train of tought.

 

Once you feel more comfortable with taking accountability of your actions and having more control of your time, THEN rebuild your relationship with social media through a different lens: Create new accounts for everything and train your algorithm by following accounts that are useful, make you feel better or only upload quality long-form content. DO NOT comment, DO NOT interact with upsetting/triggering material, DO NOT argue with anyone.

 

Try to change the content you consume little by little. Not only in what it tells you, but also how it says it. I have recently discovered the page of Humanists International, for example, and I also started following blogs that are important for me such as Hopeful Panda. Written pages have the benefit of forcing your brain to do stuff to start processing it, instead of it being played in automatic while you dissociate, and building your collection can help you escape the absolute nightmare that is generative AI content. This is why I recommend personal blogs and NGO's sites for international or public interest news and nothing more. Most of the self-proclaimed "video essay" channels on YouTube have zero journalistic integrity, null communication expertise and no investigative abilities. You are better off using your time elsewhere.

 

Also, super important: Remember to feed yourself well! If you eat sugar regularly, spending hours and hours not doing so can actually contribute to creating the feeling of dizziness you describe. Same with caffeine. Salt, water, fibers, vitamins and proteins are a necessity for you brain to work well.

Edited March 27 by LostInTheClouds