Dopamine Ditch: What I Learned After Deleting Social Media for 60 Hours

I deleted social apps for a weekend and watched focus, calm, and creativity return. In this episode we explore dopamine spikes and ditches, ADHD, hormones, and why real freedom might mean being offline by design. More moments we explore:

• dopamine-driven feeds and the attention ditch
• ADHD novelty seeking and focus trade-offs
• pre-smartphone routines vs modern overload
• a weekend detox experiment and results
• nervous system calm and body awareness
• productivity without pressure and longform reading
• redefining freedom beyond constant availability
• boundaries, second phone, and app-free windows
• starting small: micro-detox and accountability
• simplifying communication channels for sanity

Enjoyed this episode? Come tag me and say hi on Instagram to let me know: https://instagram.com/cjdimmock

Chapters

• 0:00 Repulsed By Reinstalling Social Apps
• 1:02 How Dopamine-Driven Feeds Hook Us
• 2:45 ADHD, Novelty Seeking, And The Dopamine Ditch
• 4:10 Comparing Today’s Focus To Pre-Smartphone Life
• 6:01 Planning A Full Social Media Detox
• 7:08 FOMO Spike Before Deleting The Apps
• 8:21 Saturday Without Scroll: News And Longform
• 10:35 Accidental Productivity And Ease
• 12:05 Creativity, Rest, And Household Momentum
• 14:02 Considering Permanent Boundaries And A Work Phone
• 15:22 Hormones, Luteal Phase, And Symptom Swings
• 16:37 Nervous System Calm And Body Awareness
• 18:10 Is It Addiction Or Just Bad Design
• 19:20 Redefining Freedom Beyond Being Online