Panache

If you are constantly looking for stimulation, not only from the internet but also from audio and other senses. You cannot concentrate on one task but try to multi-task. You get overwhelmed quickly but can’t get away from your desire to use the internet.

You disregard your hygiene, surroundings, or yourself, but you are glued to your screen. You are endlessly scrolling, hoping to get the next hit of dopamine or cortisol from the next content piece. It could be in the form of a reel, meme, video, or anything on the screen.

You cannot concentrate on something for long, and you seek that dopamine hit in any dull moment of your life. Then your brain is suffering from brain rot.

Admit that you are addicted.

Your screen time is in the double digits. You cannot go for 5 minutes without checking your phone. No matter what you do, you need some kind of stimulation, like music, videos, or images. You wake up and start scrolling before you leave your bed and scroll more before you go to sleep.

Your attention span has already been affected, and you feel anxiety if you don’t see your phone screen as soon as possible. You have become more forgetful than ever. If you can relate to any one of the above-mentioned symptoms, just admit that you are already addicted.

This addiction is no less than an addiction to alcohol, drugs, or smoke. It is worse than that because there is no help, and it is more socially acceptable than anything else.

Even if you try not to pick up your phone, you are bound to do that because everything from payment to scheduling, from time to ordering your food, needs to be done from your phone. Hence, it is hard to escape from this addiction.

Also Read: 9 signs you need to quit social media.

Measure how much time you are spending through different mediums.

The first thing that you need to do after the realization hits your already mushed brain is to see how much screen time you have on your phone. Every phone has an inbuilt feature to let you know how much time you are spending on it.

You can also check your various apps to see how much time you are spending on each of them. You will realize you are spending a significant amount of your time and life on the things that start from “fun for a few minutes” to hours wasted. Thanks to the clever algorithm that keeps you stuck to your screens.

Once you check the numbers, you will want to decrease it. You would want to get your life back from the matrix. You would not want to live your life seeing a make-believe world that has nothing to do with reality. If you are ready to decrease screen time, the next point is for you.

Also Read: How to plan your day to avoid doom scrolling?

Make a plan.

Do not get away from the screen suddenly. The more you run from it, the more it will chase you. But you need to measure your consumption and what kind of content you prefer to watch during your screen time.

Delete social media apps from your immediate device, so you don’t mindlessly switch it on the first second you have a dull moment. Even if you have social media on any of these devices, try to create a longer route to reach your feed. Like logging out of the app or using the app only at a specific time.

Once you get rid of social media apps like TikTok, Instagram, Facebook, and Twitter. You would want that same sugar craving from YouTube. You will eventually find yourself scrolling through YouTube shorts and the long-form video feed that gets refreshed every 5 minutes based on your consumption pattern.

When consuming content on YouTube, try to watch long-form videos instead of scrolling through YouTube shorts. Invest your time choosing the content you want to watch, like topics you are interested in, movies, documentaries, etc.

Also, watch your videos on full screen so you don’t get distracted by ads or other recommendations. Please refrain from using any other device while watching one piece of content. For example, don’t use your phone while using your laptop or watching a movie in the theatre.

Also Read: How to quit social media effectively?

You can go back from using less to using more if you don’t do this.

Treat yourself like an addict. You need to be disciplined to not use your apps beyond a certain time and a certain limit. And constantly try to decrease that time. If your work does not directly involve the use of these apps, try to avoid them completely.

If your work involves things like social media management, researching through YouTube, and managing other content on social media. Try to refrain from procrastinating while you do your tasks on platforms.

It is easier to slip and scroll more when you are going to do the task you are assigned to do on these platforms. And since you are not getting the regular dopamine and serotonin comfort now, your mind will give you a million excuses to push you to do the same aimless scrolling that you once used to do.

You may think that a little stimulation won’t hurt. However, you may never know when that little stimulation can from 3 hrs to 6 hrs within a couple of days. Therefore, it is essential to keep a check and target for more days when you stay off the cheap dopamine sources.

Don’t use social media as a reward.

If you stay disciplined and significantly minimize your screen time, you are going to love that feeling. Now you sit in silence a little more. You don’t start scrolling videos as soon as you wake up and you are more mindful than before. What do you get in return after so much hard work?

That is the thing about brain rot. Since you don’t see the damage as quickly, you won’t see the healing as quickly. However, if you have worked so hard to minimize your screen time, your brain will crave some kind of reward.

So, you jump on the same toxic bandwagon you saved yourself from. That is why, it is highly suggested to not use social media as a reward. Because it will become addicting out of habit.

Instead, make real goals in your life. If you achieve a single-digit screen time for over a week, you will make time for the pottery class you have always been passionate about. If you minimize screen time to 50% for over a month, you will go hiking or explore the nearby forests.

I understand these are high-achieving goals and need a long shot and much more effort than the instant dopamine that you get from your screen. But these goals are not only sustainable but memorable for an entire lifetime. And will create a significant difference in your life.

Work on your mindset.

Being disciplined is not enough; you need to work on your mindset as well. Every time you try to run away from your screen, your mind wants to bring you back to it. So, it finds different excuses like, “What happened in the world?”, “What happened in the politics?”, “Let me listen to some music.”, “I can’t sleep; some live ASMR might work.”, “Who wore what to the latest award ceremony?”, Is there a celebrity gossip I should know?”

So, you jump back trying to know more and thus go back to the same routine you tried so hard to minimize. At this stage, critical reasoning and detachment will work effectively.

Why do you want to remain updated on the latest celebrity gossip? You were informed about a political upheaval by a post you read. Why would you listen to various creators commenting on it? What difference would it make to your existence? Why do you need to be on your toes 24/7?

Once you find the answer to the above questions, that it creates no difference for you to know those things, you will realize that you were spending your time in vain.

When saving your brain from constant screen rot, you need to work on your mindset. Otherwise, you won’t be able to get good results.

Escapism is not a solution to your problems.

The majority of the population chooses to live an online lie because they are running from a harsh and painful truth in real life. Rather than spending a hard time coming up with a solution, they choose to either get distracted or live a lie.

So, they scroll away their precious time to keep the painful thoughts at bay. But, since this habit is not healthy, it tends to push you into a downward spiral. Now, you not only feel sad about what was making you anxious, but you also start feeling sad about wasting your time. So, you distract yourself some more, and the cycle continues.

You need to understand that escapism is not a solution to your problem. This way, you will only become a slave to the algorithm and nothing else. Therefore, you need to solve your issues head-on. Sitting with your problems in silence, analyzing them, and coming up with a productive solution is the right approach.

Also Read: 10 signs you are sabotaging yourself.

Be uncomfortable, sit, and work in silence.

For a person who has become habitual to constant stimulation, noise, and instant dopamine hits, it is hard to sit in silence. Your thoughts are meant to haunt you during your initial days of dopamine detoxification. You would crave multi-tasking, like operating on your phone while walking.

One of the best ways to start is to do something mindfully. Don’t involve any kind of stimulation when you are working on something. For example, when you do not listen to music while playing games. Do not listen to any music when you are doing your homework or cooking.

Then, get to a stage further and do nothing, sit in silence. Let your brain get bored. The best way to heal your overwhelmed brain and cure brain rot is to get bored. Initially, it won’t be easy to do, but with some effort, you will be able to do it.

A sign of a healed brain is enhanced focus and longer concentration while working on something. You will know when it will happen.

De-stimulate your brain.

Continuing from the previous point, you need to de-stimulate your brain. Do something that won’t get your brain fried with the excess stimulation. Calm down, breathe deeply, read a book, walk in nature without any headphones on, stretch your body, or take a detour from your work to go home.

These are some things from the list that will give your brain new neurons and de-structure the conditioning. Your brain will push you to seek more adventures and be experimental. Sooner than ever, you will realize you do not need your phone to live.

Also Read: How to boost dopamine naturally?

Focus on a healthy diet and sleep.

When you are trying to de-stimulate your brain from cheap dopamine, it may crave other things to get stimulated. For example, you may crave sweet food when you are digital detoxing. You may lack sleep because your mind keeps wandering to different things. But you need to get over this stage in a healthy way.

Getting enough sleep and eating good food are equally relevant to digital minimalism. Especially when you are trying to re-condition your brain against dopamine and serotonin sources.

Consuming more sugar than required in a day can satisfy the dopamine craving of your brain that is lacking from screen time. So, be mindful of this habit.

It’s not a linear path, but it develops a habit.

Getting away from the screen and practicing all the points above is not a linear path, and you may slip now and then. It is hard because every other person seems to be stuck to their screen and talking about the latest news that their devices are telling them.

However, do not give up, and be conscious when you slip. Immediately check your excess screen time and start minimizing it. Try to develop a habit and maintain it.

Conclusion

Digital minimalism is a lifestyle you choose for your mental, emotional, and physical well-being. Get out of the matrix and live your life the way it is meant to be lived.