When you feel the urge to grab a quick fix, to open a game, reach for junk food, or zone out with a show, don’t try to fight the urge...
...instead, choose an option that’s 5% less stimulating than what you’d normally pick.
Examples:
• Instead of 10 grams of sugar in your coffee, use 9.5
• Instead of watching high-stimulation TikTok videos, try a slower, longer-form videos
• Instead of diving into your newest, most addictive show, rewatch an old favorite you’ve already seen
• Instead of playing your most competitive, dopamine-heavy video game, play something calmer or slower-paced
And it's totally ok if you don't succeed every time...
But when you do, this works like magic because:
