Doing some research on dopamine detox

I won't go too much into details on what is dopamine and how it affects us, there's plenty of information out there about that, my main focus here will be brainstorming what kind of detox would work the best for me. In this day and age, we have SO many stimulants that provide us instant gratification multiple times a day. Our brain is so used to it, we constantly look for more... Of course, this is not the case with everyone but I know that for me it definitely is. For example, one of the first things I do in the morning is listen to music. My laptop is on pretty much all day, I am so used to 'background noise' - mostly music or YouTube videos. I check my phone more than I could probably count, I am on Social media again... Coffee, alcohol, drugs, fast food, binge eating, video games, TV and a few other things also fall into this category.

While doing this research, I realized how over-stimulated my brain is every single day. No wonder my anxiety kicked in when I tried to meditate before bed few months ago - I am never alone in silence with my thoughts. Maybe that's also why I have found journaling helpful as I could process my thoughts without feeling overwhelmed. At this point, I really think it's a problem that I need to work on as soon as possible.

First of all, I want have a proper dopamine reset where I would eliminate or bring to minimum instant gratifications that have NO benefits in my life. I want to be able to be left alone with my thoughts and feel good about it. I want to do the things that would actually bring me closer to my goals, get productive and eliminate distractions as much as possible. Now, I know that some people have a lot of self discipline and they find it easy to get to work without being distracted but I'm at the point where it feels like I am addicted to this stimulation behavior and the more I think about it, the more I feel like my brain needs a really good reset/rewiring. After years of mindlessly consuming information, exposing myself to Social media, over-stimulating my brain every day, all day for years, it's necessary for me to get to the root of the problem and I think this is it. I made a terrible mistake of getting back to Instagram after 3 months of having my profile deleted, getting back to drinking coffee after 3 months of quitting... Seems like once I get back to the stimulant, keeping it under control is very hard. Of course, some of the things that fall into this category I won't give up forever, such as music.

The goal here is not to eliminate dopamine which is pretty much impossible to do anyway but set boundaries, get to the root of unhealthy behavior, put healthy limits and re-evaluate our lifestyle/life choices.

After thinking about it today, I have a brief idea on how I want to do these dopamine resets. I think that I will do them on Sundays (24h) - last or first Sunday each month (depending on the day and date match). That will be my hard reset day and on daily basis I will do my best to make a structured plan to keep the distractions away. It will be a day to day thing and I'll really have to be mindful with each day.

After doing my research, I have seen people doing dopamine detox differently and I took what I think (hope) it would work best for me. My goal was also to make it doable and not to give up. Even though 24 hours is not a lot of time (compared to all the time I already wasted), I know that even this one day will be challenging. Some people take it to the extreme and do a full of fast, they do not journal or do any kind of movements so they pretty much just meditate, sit or lay down still, they don't talk to people... I know at this point this would be almost impossible for me to accomplish so I won't torture myself that much, lol. I still need to figure out how I'm going to deal with it on daily basis, I guess there will be a few trial and errors until I figure out what works the best for me. I know that limiting screen time is a must. Less music and general background noises are the next thing. More time outside, even when the weather is not the best, becoming aware of my thoughts more, more time in silence and solitude, journaling...