Just over a year ago, one of my Facebook friends (also a work colleague from years ago in a women's shelter) mentioned that she had just spent 12 minutes completing a task that she had been thinking about for months. I don't even want to know what the task was, but I got to thinking about all the stuff I know about breaking out of procrastinating, and how I waste hours, days, months, years(?) burdened with hardship thoughts.
I was a social worker-therapist for many years, supporting women to make meaningful changes in their lives-- to be safe, to regain their visions of the life they wanted when they were little girls, to be healthier, happier, and to break out of old debilitating habits.
When I retired from that work I took up an expensive coaching certification program and was certified to do many of the things that I did in my past jobs. The idea of having my own biz was exciting, but time marched on and I found myself more attracted to blogging than to "attracting clients"-- a very extroverted pursuit, as it turns out. I was also more than a little burnt out after years of working, pick and shovel, in a field of heavy second-hand trauma. Long story-shorter, I sort of sunk down into the pleasures of being a West Coast retiree-- gardening, blogging delicious, healthy vegan recipes, enjoying the laid-back lifestyle, traveling a little, inhaling the fragrance of adorable grandkids, etc.
Then, after 20 years of that (I'm 75), I find that I am sleeping poorly, rarely getting out for walks, and on my screens for most of every day. Yes, I do a little writing, but I am easily distracted and I have become one of those people who hops to Google or ChatGPT for the answer to almost everything.
I continue to be perfectionistic, so I really want to be an improved version of myself. I signed both my husband and me up for a lovely online program for people who want to avoid cognitive decline as seniors. We learned a lot from that. Then I went on to do a daily lesson in a foreign language online (German on Duolingo). I went a little over my head into the Internet Cloud.
"It's all good", as some of my friends would have it, until it's not.
Before he moved off to another country, my doctor advised in his kind, gentle, discreet way, "I think you would feel much better if you exercised."
I know that to be true. I ever write pretty good articles about self-care. But I am so distracted and anxious that I do not do what I know will improve my health and well-being.
Sooo-- I decided to take a bit of a dopamine detox, a phrase I ran across in my granddaughter's Youtube video, and then in a video interview with Dr. Anna Lembke, a psychiatrist, and author of a couple of books about internet addictions and other pleasures, rewards, and addictions.
And ironically, I did some introspection and writing that I turned over to ChatGPT to help me set out an outline of a few things I might do to make some changes.
I plan to start tomorrow with some of these suggestions:
- A walk.
- 4 hours less time online each day.
- Take a week to think before making online purchases
- Better sleep habits.
- Fewer sweets.
- More contact with in-flesh friends.
- Do some tasks with a timer to lower my anxiety about mess and clutter in the house.
- The various stress relief exercises.
1. Dopamine Detox Plan
The goal is to reduce overstimulation and reset my brain’s reward system.
Limit digital distractions: Reduce social media, excessive web browsing, and TV for at least 4 hours a day.
Avoid impulsive spending: If tempted, wait 24 hours before making a purchase.
Simplify your food: Eat whole, unprocessed meals to avoid dopamine spikes from sugar and junk food.
Engage in deep work: Set a timer for 25 minutes (Pomodoro method) and focus on a single task.
Replace quick dopamine fixes: Swap passive entertainment (scrolling, binge-watching) with active engagement (reading, writing, creating).
2. 10-Minute Daily Stress Relief Routine
Breathing exercise (2 min): Inhale for 4 seconds, hold for 4, exhale for 6.
Journaling (3 min): Write a few sentences about what’s on my mind.
The longer form of this could be done every morning as "pages"-- the basis of a creativity re-set from the book The Artist's Way by Julia Cameron. The idea of the "pages" is to start the day by dumping all the nonsense and negativity that currently rents out your brain, writing stream-of-consciousness for as long as it takes-- barely taking your pen off the paper-- to the place where you feel like all those nasty feelings are flushed. Read the book and try the regimen-- it works! Look for the book in secondhand bookstores or little libraries —it's been around for a while. (if you purchase it from the above Amazon link, I get a small referral fee that doesn't affect your purchase cost. Thank you for the support!)
Progressive muscle relaxation (5 min): Tense and release each muscle group from head to toe.
Optional: Replace with meditation, a devotional, prayer, stretching, or listening to calming music.
3. Keeping a Tidy House in 10 Minutes a Day
Choose one small area daily: Kitchen counters, bathroom sink, or a quick sweep.
Use a timer: Set it for 10 minutes and stop when it rings.
Do one load of laundry every other day: This prevents buildup.
Declutter one item per day: Over time, this creates a tidier space.
4. 30-Minute Daily Walk Routine
Set a fixed time: Either morning or evening for consistency.
Pair it with something enjoyable: Listen to a podcast, music, or just enjoy nature.
Have a backup plan: If the weather is bad, do an indoor workout or walk in place.
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