Dopamine Fasting


T.V. | Internet | Music | Food | Conversation | Reading | Spending Money | or Sexual Activity of any Kind for 24 hours

If you would like to break addictions & gain a deeper understanding of the difference between happiness and pleasure, then dopamine fasting is definitely for you.

Let the JOMO Begin

(Joy of Missing Out)

Finish Dinner; Begin 7 pm

  • 7-8 pm; Went for a walk with family. Noticed my wife becoming frustrated with our son.

Within the first 10 minutes I desperately wanted to speak and realized much of what I say is unnecessary, but habitual & ‘rewarding’.
  • Personal journaling time (30 minutes)

  • 8-9 pm; Fed my son since he didn’t eat enough at dinner. Gave him a bath.

  • Personal journaling time (30 minutes)

  • 9-10 pm; Play LEGO with my son, then put him to bed by 10:45 after lots of rocking.

Wake 7:20 am

  • Made breakfast for my family.

When you do not speak you can be much more sensitive to the origin of frustration welling up inside you. So far, all frustration stems from unmet expectations, even when such expectations are minuscule. I can see how if left unacknowledged, they ratchet from scarcely noticeable tremor, to raging eruption.
When things don’t go your way, learning to breathe and say ‘so what’ can really save you from the perils of anger. Just imagine how many days have been ruined by arbitrary anger.
  • Personal journaling time (1 hour)

  • 11 - 1 pm; Took my son for a walk, played catch, he caught a ball in mid-air for the first time. He said the word ‘monkey’ for the first time. Put him down for a nap. He fell asleep quickly.

  • Personal journaling time (30 minutes)

  • 2 - 3 pm; Went for a walk alone.

  • 3 - 4:30 pm; Took a nap

  • 5 - 7 pm; Began to say a few words once again, still no conversation. Played with my son.

Finish 7 pm; Ate Dinner

  • Discovered the reason my wife was frustrated with our son during the walk was because my inability to speak was difficult for her as well. I suggested she also try dopamine fasting. She agreed.

I didn’t experience an impulse to scroll through social media, or watch a video on YT, but the habit of holding the phone in my hand and randomly shuffling though various apps was the most challenging to break. I was forced to choose a different activity every time.
You’ll notice much more readily when you’re tired, and you’ll be free to do something about it. I literally never take naps, but I did take one today.
  • Personal journaling time (15 minutes)

  • Scheduled my next monthly dopamine fast. Still considering whether it will be 24 hours, or 48.