Guidance to Dopamine Detox disabling notifications
Take control of your notifications and break free from constant digital distractions
Dopamine works against us today. We face constant notifications on our phones. Social media bombards us with alerts. John Doe likes your photo. Alice comments on your post. Janice sends a message. Apps push marketing notifications too. These distractions destroy your peace.
What do studies says?
• Digital Addiction / Addictive Behaviors: Compulsive digital use driven by dopamine is exacerbated by tech design, leading to brain changes, withdrawal symptoms, and impaired function.
◦ Sources: Dopaminados. El lado oscuro de las nuevas tecnologías. - Bravo de Medina
• Depression: Social media use correlates with depression, especially due to passive scrolling, social comparison, and hindering healthy emotional coping mechanisms.
◦ Sources: The Impact of Social Media on Mental Health
• Anxiety and FOMO (Fear of Missing Out): Constant digital connectivity fuels anxiety and FOMO, leading to stress, cognitive overload, and compulsive checking behaviors of devices and notifications.
◦ Sources: FOMO - Wikipedia
So what? do I need turn off all notifications then?
Not at all, I have my own system to enable or disable depends on priority and dedication, here is an example:
Priority | Category | Examples |
|---|---|---|
Top | Messages | iMessage, SMS apps, WhatsApp |
Calls | Skype, Slack, Teams, Google Meets | |
Calendars | Google Calendar, built-in calendar apps | |
Reminders | Chronometer, Temporizer, Built-in reminders, to-do apps, flash cards | |
Bank | Accounts that require actions, approve a payment | |
Medium | Email | Yes is counter-intuitive, but our mailbox can be distracted if we are subscribed to a lot of newsletters, marketing campaigns, and so on |
Authenticators | Microsoft auth app, Google Authenticator and Authy require sent notifications | |
Low | Word processors | Word, Docs, other |
Social media | Facebook, Instagram, LinkedIn | |
Games | ||
Streaming platform | ||
Miscellaneous |
Depending of your function you maybe need to enable or not notifications so your priority can have some variations. Act now, Grab pen and paper. Write down your priorities.
Take a screenshot of your screen time. Check again after one month. Compare the results.
Once you defined your priorities, pick your phone and start disabling/enabling notifications, here the common page support to change the notifications depends of device vendor:
I did not put the exact steps since vendors are changing these notifications options constantly and this article become outdated quickly, the important thing is to locate the notification systems of your device and take actions following the previous explanation.
Conclusion
With these actionable steps, you are trying to get the control of the things that matters, your life.
Did you enjoy this content, what progress are you made, I desired to see your progress.