Cut your worst habits first, then keep only the 20% of pleasures that give you 80% of the joy. Confine what's left to evenings after 6 PM, and trim five minutes a week until you hit your target. Dopamine resets as you shrink the time, making short sessions feel better than hours of scrolling ever did.
The instant gratification activities that I still keep in my life. First and foremost, I think like you got to remove the high instant gratification activities before you start like something like dopamine detox or something. If you do drugs or something like this that really like keeps you emotionally attached to them, you try— you gotta deal with them first, okay? What I do, or like what I I think you should do is the 80/20 basically, where you're just keeping 20% of the instant gratification activities that brings you 80% of the fun and the pleasure, okay? Like pretty much the most enjoyable activities because you can maybe be scrolling on Instagram, but it's not fun. Maybe you wanna do it still, but it's your choice, but it's not fun, okay? Maybe something like listening to music or watching YouTube video is actually gonna pay you more dividends. Like, you're gonna actually be more— you're gonna have more pleasure, like real pleasure, I mean. Then probably the most important thing I think you should do, okay, is to try to keep your instant gratification activities, uh, towards the end of the day, maybe like after like your last meal, let's say like at 6 or 7. And the reason why is because you're not gonna like think about the, the instinct about like wanting to go on those instant gratification things towards the end of the day. You're not gonna be like focusing on, oh, let me pick up my phone, because you can't. So you're— you might as well just do business. You might as well just work out and go outside in nature and just take care of yourself, maybe meditate. You might as well do those things because it's not on your mind. Instant gratification is not on your mind. Because me, for example, I only indulge in sort of instant gratification activities at 6 PM, and before that I don't do anything but like business or just taking care of myself or just going outside and maybe walking, working out, doing things like these, okay? And what happens is it becomes more enjoyable. Like, it's simple. When you— once you reduce your dopamine, your dopamine receptors will be like more sort of like act to have more dopamine for the less, for the smaller things. That's what happens. So business for me is fun, okay? Also, like, you want to like start with a number, a specific number of time, okay? You wanna start like, let's say you do like 3 hours a day, okay? Right now you do 3 hours a day of instant gratification and it's all over the place and you don't like control yourself. Try to go for like 2 hours, let's say, and each time, each week, you're gonna just reduce by 5 minutes, just 5 minutes. So an hour 55 the next week, an hour 50 the next week. Now you're gonna get used to it because 5 minutes is not that much. Like, I'm pretty sure you can— you don't need 5 minutes more in sweet, like, instant gratification every day, okay? Then, you know, you want to reduce it as maybe your goal is 1 hour a day. You would just want to reduce it 5 minutes a week. Until you do that. I do like 40 minutes and I'm pretty much satisfied. I might as well lower it, but I don't know. I'm gonna talk about instant gratification activities I do. Now, like I said, I just do 40 minutes a day about. Sometimes I go overboard and I'm trying to control that, but you gotta be able to have willpower, okay? What I do is only 3 things. There's pretty much only 3 things I do on that are called instant gratification. Now at 6 PM, I listen maybe sometimes to music, rarely. Usually I just like go on YouTube and I watch like videos, or I watch like one video, or I might just watch like a 1-minute video and like a full video. Like, I don't know, like it might not be the best thing, Or like right now what I do is I just read a manga online or in real life. I just literally just read a copy of Naruto, like literally I just read one and it takes like 35 minutes and it's pretty like, it's pretty fun. Like actually, you actually have a lot of fun because once you didn't have any stimulation or instant gratification in the whole day and then now you're You know, you're just like, you're, you're more hyped and excited for that thing, and it actually becomes more fun. So that's it.
