Media Feature: Beyond Dopamine Detox: A Guide to Building Productive Habits
Beyond Dopamine Detox: A Guide to Building Productive Habits - Tips from Brie Scolaro, LCSW
Brie Scolaro, LCSW joined Sunsama for this feature on Beyond the Dopamine Detox.
Help tips include:
Dopamine Detox is not a real thing - instead, consider reflecting on bad habits and how you spend your time: “It is never a bad thing to break bad habits and direct your energy into actions where you see a return on your investment—especially in areas like productivity, problem-solving, and creativity.”
We have a finite amount of energy each day—physically, mentally, and emotionally. If you’re easily drained, consider singling out the addictive activities that contribute to that feeling and replace them.
Consider what is using the most energy and identifying your biggest drains. Once you spot these energy vampires, plan to either neutralize the energy loss or, better yet, swap it for an action that gives you a better return on your investment.
Dig into these motivations. Many times, I find that my clients are craving connection to others, to feel needed, to feel better, or to feel a greater sense of control. Once you recognize what you are looking to find, start there and find a more healthy, productive way to meet that need.”
Identify the actions that support your goals and swapping out the ones that don't. Consider the following swaps instead of falling into a TikTok rabbit hole:
Use a meditation app for three minutes of mindfulness.
Fire up your language learning app for a quick lesson.
Take a nature break with a short walk outside.
Improving your well-being, productivity, and time management hinges on prioritizing rest and recovery just as much as work. Athletes and marathon runners know well it's a concept: you can't perform at your best without proper recovery.
We know in psychology that when we are stressed, burnt out, and otherwise living in fight or flight mode, the areas of the problem responsible for creativity and brainstorming are virtually shut off. When you strengthen your foundation of sleep, food, and even play, you will find yourself coming up with some of your greatest ideas and even excitement and motivation to continue your work.
If you feel that any of these components to managing work are disproportionately difficult for you, connect with a therapist who can help you build a toolkit of skills to support your success, and consider seeking neuropsychological testing to obtain a formal diagnosis.