This was probably the most unscientific experiment I’ve ever done. Not only did I detox from dopamine, I also cut out alcohol, coffee and work! What’s more, I went from barely any training to lifting and training every day. I tracked zero data. The only metric was to see how it went, how I felt and if I learned anything – and actually the main lesson was pinpointed by a friend.
Nonetheless:
After one month of digital declutter and dopamine detox (with principles outlined here), here are some notes.
Generally:
- More aware of times of happiness (removing the problems instead of adding solutions).
- A steady feeling of contentment throughout the month.
- Perhaps less ups and downs (but difficult to say why in my case).
Changes specifically related to digital detox:
- Went to bed earlier, often just lying in bed, allowing the thoughts to process in the background until my mind quietly went to sleep and I nodded off without noticing. That was quite amazing. A sleep that comes naturally rather than from sheer tiredness.
- I prioritized engagement with those around me over anything digital.
- Spent more time playing with my daughter, and more engaged from me.
- I was more creative. Active creativity: Picking up the guitar instead of listening to music.
- I relished feeling bored and not knowing what to do. I haven’t felt bored for years, and I loved it.
- Started writing more by hand in my notebook.
- Started leaving the house without the phone.
- Used the technology with intentionality – a very different experience (appreciated my time away from devices, but also appreciated the power of the technology).
Observations
- There were a few ‘what the hell’ moments along the way.
- Afterwards, I was noticeably more distracted / preoccupied for a few hours.
- I tried to link any subsequent lows back to root cause via biofeedback.
- For the whole month, nothing urgent happened. Not once was there a moment, where I thought: if only I had checked my devices sooner and more often.
- People seemed generally interested in this detox and were glad to hear more.
- Most of the time that I was checking my devices was simply to see if there were responses to my own messages. So I sent less messages, and checked less. I decided to save a lot of messages till we met – a new principle I think.
It’s not just friction
- The road to hell is paved with good UX – or better still: the user journey to hell is designed with great UX.
- It’s not just about re-adding friction that helped, it’s about adding absurdity too.
- Scrolling is as perfidious as the red notification dots. I’ve added a rubber band to my phone to make scrolling a ludicrous experience.
- Switching the position of my apps had hilarious effects (I switched Whatsapp and ‘Find my iPhone’) and it showed me how often I opened an app with complete muscle memory and no active brain intention whatsoever. Suddenly I found myself opening ‘Find my Phone’ multiple times for no reason whatsoever.
- Everything is designed for ease and convienience – but to who’s ultimate advantage.
Results
- I’m happy to continue with most of our principles. Has not felt like a chore at all.
- Feeling way more directed and sustainable than my first attempt: a combination of agreed principles, friction and support from a friend.
- I’d like to continue it. Perhaps even tracking a few metrics this time.
Next steps:
- Retrospect. Refine the principles. There were a couple other things we noticed along the way.
- Keep going.
- Apply the digital declutter ideas to my own workspace and environment has been an ingenious breakthrough for me.
- Contemplate a bit on the ‘what the hell’ moments and figure out what I could do differently next time round. It’s not a big deal, but it’s an opportunity to reflect and perhaps improve
- Review communication circles. Who needs access to me.
I think in ending this reflection, I’d like to return to where I started: the absurd scene in the aeroplane on the runway: people next to me frantically engrossing themselves into a digital world whilst their bodies were being blasted off into the stratosphere.
I related to my good friend Tom Young that this has been the best September I’ve had since we travelled round Eastern Europe together in 2002 with nothing but a backpack, a ticket, and a book of train times for every train in Europe. What he wrote back, I think, sums up our situation more succinctly and beautifully than I could ever write. It’s not just about dopamine detox, it’s about what’s important and how you spend your time.
“The older you get, the more clichés seem to reveal themselves as hidden truths. Which brings me to your final note about traveling together. It’s funny – I think every generation has this sense of loss, like part of your reality or experience is surpassed or swept aside by something new and “better”. I guess for our parents, things like buying music, listening to records, calling someone from a phonebox … small things, but they were part of the culture of the 60’s and 70’s. Every time we try to communicate this sense of loss, there’s just a lot of eye rolling and head shaking from the next generation – until they get old and feel it too. I guess we’ve reached that point – a part of me is so grateful to have those memories of stumbling around, happening across things, all the lucky accidents and happenstance that just cannot exist now with Google maps, Tripadvisor, Instagram. Most people have seen everything (photographed) and read all the reviews before they even step off the plane. No more surprises. No more adventure. At least not in the way we experienced it. Perhaps that was the last gasp before smartphones landed … I’m not sure I really appreciated that until now …”
It’s your time.