What a dopamine detox actually is
You cannot fast from dopamine — it is a neurotransmitter, not a vice. What a dopamine detox really does is remove the cheap, high-frequency stimulation (endless scrolling, short-form video, junk food) that makes slower rewards like reading, training, and focused work feel dull by comparison.
Cut and replace, never just cut
An empty evening defaults back to the phone. For every stimulation you cut, name the action that fills the gap. The replacement is the actual habit you are building; the detox just clears room for it.
Pick a length you will finish
A completed 24-hour detox beats an abandoned 30-day one. Start short, finish it, then extend.
