The quiz I talk about in the end of the video can be found right here...

Are you worried about how your internet use is affecting your dopamine system?

And how to not get desensitized by all that social media scrolling?

Well, if so, today's content is going to be exactly what you need to consume.

Let's take a look at a few things for you to consider...

How To Avoid Getting Desensitized By Social Media And The Internet...

Scandinavian Bob here, hi.

Okay, so we all know that the internet is full of stimulating things that can really wear out our reward system and make us numb if you overuse it. 

So here are a couple of things for you to consider to avoid desensitizing yourself. 

Create dopamine focused windows...

This means restricting the time spent on stimulating activities to specific periods or 'windows' during the day."

For instance, you could establish a rule where you only visit social media platforms during specific time windows, such as between 2-4 PM and again from 7-8 PM. By following  this schedule, you'll be doing your dopamine system a tremendous favor.

First because by doing this, well you obviously reduce the sheer amount of cheap dopamine blasting your reward system, and thus you reduce the risk of getting desensitized. 

Now listen up because here comes something interesting...

Restricted access prevent escalation and desensitization...

Did you know that studies have been conducted on rats where one group was given unlimited access to cocaine, 24/7?

Another group had restricted access to the drug during specific windows of time throughout the day.

Interestingly, the group with continuous access quickly escalated their use, developing tolerance which, by the way IS desensitization. 

In contrast, the group with restricted access did not increase their usage significantly. This suggests they didn't completely wear out their reward system, at least not as much as the other group.

Now, of course both groups hurt themselves badly, because using drugs is incredibly unhealthy, BUT it still shows the power of restriction and limited access and use. 

Social media is dopamine driven...

And now you say, “But cocaine is not the same as scrolling social media”, and of course you're right about that, but there are still some similarities because cocaine is a stimulant drug and increases the levels of dopamine in the brain.

And all of my long term subscribers already know that that is what online scrolling does as well; it stimulates you and releases quite a lot of dopamine.

While it's not identical to substance use, the information is still valuable.

So, if you create a rule for yourself that you are only allowed to use the more stimulating things online during certain windows of the day, you will for sure mitigate the potential negative effects it may have on you.

Creative use of blockers and apps...

You can even use apps and blockers to help you with this. I personally use an app called “lock me out” on my phone, and on my desktop I use an app called “Freedom”, and no, I am not sponsored by any of those. I don’t get one single cent for mentioning them, these are just apps I use myself. 

And I have dopamine focused windows like this, and the most valuable thing I do is to block access at least 2-3 hours before going to bed. I’m not perfect all the time with this, but most days of the week I really try to do so.

Because did you know that IF you do that, you help calm everything down, become more mindful and thus your serotonin levels increase a bit. 

Serotonin helps reset dopamine...

And here’s the cool part, did you know that serotonin actually helps to refill your readily available pool of dopamine. 

Yes, everyone of you should realize that dopamine is a non-infinit yet renewable resource. When you slow everything down it starts to refill, when you sleep as well, which is great because then you have more motivation, energy and drive to work on your goals the following day.

And here’s another valuable tip for you…

Use the online world with 'intent'...

When you then finally go to your dopamine windows and allow yourself to use the online world, the more intent you can have, the better.

So what do I mean by this?

Well the more you can decide in advance what you are going to do there, and then you stick to that, for however long you decide, and then you avoid getting dragged along by other dopamine distractions. The more you can do this the better. 

This way YOU are using your device instead of the device using you.

See the difference there?

No one is perfect with this...

Now, here I have to say, no one is perfect with this, it is truly a skill that all of us can train and get better at. So start doing it, start practicing getting good at being disciplined. 

And you can test your progress by every now and then ask yourself: “Am I using my phone or is my phone using me?”,  or your laptop, or tablet…

...or whatever.  

This is how you can take back control of yourself and avoid getting desensitized. 

And if any of you want to check the current state of your dopamine system, you can find a fun dopamine quiz I made a while back. You can find a link to that quiz under the video, and of course it’s 100% free to take. 

And speaking of dopamine, did you know that there is a relatively new serious study showing some pretty amazing effects of taking a break from using online porn.

Yes, it is really interesting and I recently made a video about that and where I reveal the results of the study.  You can see that video on the screen right here…just click on that and it'll take you there.

This is Scandinavian Bob signing out for today, keep going and stay strong!

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