Dopamine Detox: Reduce Instant Gratification, Beat Social Media Addiction, and Stop Wasting Your Life

by Josh Snider

Perform a Dopamine Detox the proper way – without feeling drained, deprived, or completely cut off from social media – so you can stop procrastinating, find your focus, and crush your goals!Do you find it impossible to focus?

Have you tried numerous time management techniques to help you finish your tasks, but achieved very few results?

Do you procrastinate more than you do actual work – and no amount of sheer will, stubbornness, or determination can keep you on track?

Here’s the good it may not be your fault!

The bad news?

The fault may lie with your phone.

We all know, on some level, that too much of something is bad for us. Any activity – even if it’s beneficial – becomes detrimental when done in excess.

Exercise? Dangerous when done too often.

Sleep? Sleeping too long can actually increase your risk for diabetes (among other things).

Social media?

Could be the reason you’re perpetually procrastinating.

Turns out that rush of happiness we get with every like, comment, and follow is caused by dopamine – the “feel-good” chemical our body releases whenever we hit the right triggers.

And social media just happens to hit a lot of triggers.

You really can have too much of a good thing.

Josh Snider’s extensive guide walks us through the process of understanding and performing a Dopamine Detox. Instead of just jumping in and teaching us how to do it, they first provide helpful explanations and plenty of background information to give us context.

Snider illustrates the crucial connection between our internet usage and our dopamine levels, and how their direct correlation can harm us. Throughout the book, we are encouraged to make informed decisions – to know what we’re getting ourselves into, and why we’re getting into it.

Aside from learning what a Dopamine Detox really is (and whether or not you need one), this book will also

The 6 main compulsive behaviors a Dopamine Detox was meant to target and addressCommon misconceptions about a dopamine detox that could sabotage your progress7 qualities that make the internet addictive – and why we find it hard to resistTelltale signs that you could have high dopamine levels and the potential disorders this puts you at risk forThe hidden dangers of giving in to instant gratification – and how technology plays a role8 natural substances you can take to help lower dopamine levels without doing a full detox9 helpful ways to manage your emotions when handling/interacting with technology and social mediaA full breakdown of a proper 9-week Dopamine Detox The one organizing principle that addiction, procrastination, and instant gratification have in common – and why you need to know15 ways you can successfully establish technology boundaries – and why it’s important to do soPractical tips for practicing and achieving mindfulness to help further curb and manage your “addiction”An extensive guide to increasing dopamine naturally using food, intentional movement, and other everyday activitiesAnd much more.

Genres: Self Help, Nonfiction, Health

125 pages, Kindle Edition

Published March 22, 2023

Reviews

[Lindsay · Rating 5 out of 5]

Quick read. Liked the reminders of how powerful mindfulness and meditation can be. Also great to reflect on how we are hard-wired to avoid pain and seek pleasure, thus leading to some unhealthy coping mechanisms at times. Looking forward to applying some of the tips to continue my journey of reducing my phone/screen time.

[Lucas Roberts · Rating 4 out of 5]

This book is small but mighty. How-to books are usually off putting but I found it to be more than a how-to. The books theme is mainly about internet “addiction” and why we do what we do, and how to combat that healthily. The nuggets of wisdom aren’t just applicable to technology usage but he provides advice and guidance for all aspects of general well-being. I learned some of the stuff he mentions in therapy and can be a little corny/dry but it’s a good reminder and easily soaked up information delivered in a readable fashion

[Mitch M · Rating 4 out of 5]

This book was short and to the point with its message about internet addiction and how we've put our dopamine receptors into overdrive. I enjoyed this book because it was both a tool to help understand why addictions and bad habits contribute to unhealthy dopamine levels, but it also gave lots of activities and homework to work on bettering yourself. Hell, chapter 4 is entirely dedicated to teaching you how to conduct a "Dopamine Detox" even going into the detail of what goals to reach each week in order to reduce your screen time and return your dopamine levels to what they naturally should be. There's even chapters on how to better your mindfulness, how to control stress levels, how to meditate, what behaviors/habits/foods/supplements can contribute to healthier dopamine levels as you conduct a detox. There's a lot to unpack in this book, and I'm kinda glad I listened to it as an audiobook in the car, as I may return to some chapters to try some of these activities in a good mindset and atmosphere.

Sadly, some of the book was sensationalized a bit, making it seem like conducting a detox will give you superhuman abilities or something. But this is an issue I've seen across many self-help books relating to the topics of managing stress and mental health, so it's not a big issue.

[Jia嘉 · Rating 3 out of 5]

im going through audiobooks since i need something to listen to when i knit... but this one... was suspicious.... ai written? .... idk..... therefore... 3 stars... bc im suspicious.... of it...........

[Daniel Noelle · Rating 2 out of 5]

I've recently been listening to Spotify audio books along with my regular reading (have to make the subscription worth it), and I'm sort of shocked with some of their low quality. That being said, I am a harsh critic on self-help books, because I believe the genre to be full of a lot of slop writing that is designed to hook you with the same core message repackaged thoughtlessly. Admittedly, other genres do this to (looking at you, thriller and romance), but it feels a little nefarious to me when the intended reader wants to put their life back together rather than be entertained.

This book represents a prime example of this sloppy writing to me. In a genre where ethos is valued for legitimacy, I could not find any credentials on Josh Snider. In a genre where thoughtful and interesting frameworks of thinking make for engaging reads, this book has none above the dopamine detox fad. Every concept brought up in this book I've heard through osmosis, and any nuance that those concepts invite are squashed in favor of stringing thesis statements together of aforementioned concepts.

I would have given it three stars if I think it would pass it's goal of being a self-help book, but I honestly can see a trajectory where a person applies the principles this book mentions and end up in a worse spot. I think for someone who knows nothing about discipline can make a first step picking up this book. But then again, I don't think somebody like that would be listening to a audio book like this in the first place.

[Bonny Soronen · Rating 5 out of 5]

Insightful

This book offers valuable insights and initiates an essential conversation that we must have with ourselves about our digital device usage. It prompts readers to take conscious control over the amount of time they spend on their devices, with practical recommendations that are both helpful and sensible. Josh's suggestions are specific and actionable, making it easier for readers to implement them and strike a healthy balance between their digital life and personal well-being.

[Katherine · Rating 3 out of 5]

Quick read that recycled principles from other books, like Atomic Habits. I liked the first half with the explanations of why we do things and how they impact us. The running example of how we cling to habits that we think are healthy to avoid what we need to fix is very true. I am guilty of that and will challenge myself more. Overall, it was decent. Some good tips.

[Elizabeth · Rating 5 out of 5]

good book

Helpful! I have ADHD and I’m going to try this since it outlines the process so nicely. The author also acknowledged that relapses might happen and what to do when it happens.

[Rachel Mellema · Rating 5 out of 5]

"Detox is just a fancy word for common sense."

Great little book that I found myself taking notes on. It's full of little reminders about mindfulness, why we do what we do, and so on. Super practical and to the point.

[antwan frazier · Rating 4 out of 5]

This is book teaches you basic stuff. Pretty much it is things you know to do, if you forget what to do then this book is for you. This book is not for everyone, just for people who need help with self discipline on social media

[Tara Dodson · Rating 5 out of 5]

an eye opener

Through its pages, readers will learn about the advantages of spending time away from their smartphones and uncover a wide range of hobbies and educational pursuits to explore. Build a philosophy around your tech use and you use your tech more wisely. I'm trying, and this book is helping.

[Jillian · Rating 4 out of 5]

Short & to the point. A good conscious reminder how addicted we are to social media and ways to be mindfully reduce screen time

[Lauren Kelch · Rating 4 out of 5]

A slow and painful beginning. Most of the information wasn’t new but he did have some insightful points/tips.

[Marc (Not Mark) · Rating 4 out of 5]

A good intro into the concept. Very practical and also explains the concept scientifically and methodically. Would recommend to a beginner.

[Marley · Rating 4 out of 5]

Short book, good points and reminders!