Dopamine Overload

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Check my phone immediately for messages/social media

Grab coffee and scroll through news or emails

Take a few minutes to stretch or breathe before checking devices

Follow a calm morning routine without screens for at least 30 minutes

4+ hours per day, often losing track of time

Less than 1 hour or scheduled specific times

Multiple times daily - I crash without them

Daily afternoon sugar/caffeine fix to fight fatigue

Rarely - I maintain stable energy naturally

Constantly -I can barely complete tasks without interruption

Frequently -I check my phone or get sidetracked every 10-15 minutes

Sometimes - I can focus for 30-45 minutes before needing a break

Rarely - I can maintain deep focus for 1+ hours

Empty, anxious, or more stressed than before

Temporarily satisfied but then restless or irritable

Energized and inspired by meaningful content

I scroll in bed and struggle to fall asleep most nights

I watch screens before bed and sometimes have restless sleep

Occasional late-night scrolling affects my sleep

I avoid screens 1+ hours before bed and sleep well

Yes - I need longer sessions, more content, stronger flavors/experiences

Somewhat - I notice I'm consuming more than before

No - my needs have remained stable or decreased

Immediately reach for phone, food, shopping, or entertainment

Often turn to quick dopamine hits like social media or snacking

Sometimes use digital distraction but try healthier options too

Practice breathing, walk, journal, or other mindful responses

Extreme highs and crashes - constantly seeking the next "boost"

Inconsistent with noticeable afternoon crashes

Consistent, natural energy that sustains throughout the day

Very uncomfortable - I need background noise, music, or multiple activities

Somewhat restless - I prefer some stimulation or multitasking

Moderately comfortable with quiet moments

Very comfortable - I enjoy and seek peaceful, focused moments