A lot of “dopamine detox” advice sounds like it was written for someone who doesn’t ship code, doesn’t have deadlines, and can disappear for a week.

That’s not most of us.

I’m a software engineer, but I’m writing this for developers who feel stuck in the loop: you open your laptop to build, and somehow you end up scrolling, context-switching, or “just checking one thing” until the day is gone.

This isn’t a purity challenge. It’s a reset you can do while still working.

First: what I mean by “dopamine detox”

I’m not claiming you can (or should) “remove dopamine.” Dopamine is part of how motivation and learning work.

What I mean is simpler: you reduce the constant high-stimulation inputs that train your brain to expect instant reward, so deep work stops feeling painfully boring.

For developers, the biggest culprits usually aren’t parties and sugar. It’s this combo:

• Infinite feeds (short video, social timelines, news)
• Fast novelty (tabs, Slack, notifications, “quick research”)
• Micro-rewards (checking analytics, GitHub, email, DMs)

The rule that makes this workable

You don’t need to remove fun. You need to remove random fun during the hours you want focus.

So we use one rule for 7 days: During your chosen “focus window,” no variable-reward apps.

That means: no social feeds, no short videos, no news, no doom-scrolling. Outside the window, you can still live your life.

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The 7-day plan

Pick a daily focus window you can actually keep. Start with 60 to 120 minutes depending on your schedule. If your day is chaotic, stick to 60.

Day 1: Baseline + one focus window

Today is measurement, not discipline theater.

1. Choose a focus window (same time tomorrow, if possible).
2. Turn off non-essential notifications on phone and desktop.
3. Write down your “default escape apps” (be honest).
4. At the end of the day, answer one question: “When I avoided work today, what was I avoiding?”

Day 2: Replace the trigger, not just the app

Most scrolling starts from a trigger: friction, confusion, or boredom. Before your focus window, prepare a tiny “next action” so you don’t open a tab to figure out what to do.

Examples:

• “Open repo → run tests → fix failing test”
• “Write function signature + TODO list”
• “Draft 5 bullet points for the article intro”

If you sit down and the first step is unclear, your brain will negotiate its way to YouTube.

Day 3: Make distraction harder (2-minute setup)

Use friction like a tool.

• Log out of social apps on desktop.
• Remove the apps from your phone’s home screen.
• Put your phone in another room during the focus window.

This isn’t about willpower. It’s about reducing the “oops, I’m here again” moments.

Day 4: Introduce “boring on purpose” breaks

When you remove high-stim inputs, your brain will demand a replacement. Give it a boring one. During breaks, choose one:

• A short walk
• Stretching
• Tea/coffee without a screen
• Staring out the window (seriously)

The point is to let your attention settle instead of re-spiking it.

Day 5: Build a focus ritual you can repeat

Make the start of deep work automatic. My minimal ritual:

1. Clear desk (takes 30 seconds).
2. Put headphones on.
3. Open only the tools I need (IDE + one doc).
4. Set a timer for 45 minutes.
5. Then I write a one-line intention in a note: “In this session I will…”

You’re teaching your brain: “This is what focus feels like.”

Day 6: Add a “no context switching” rule

This is the day most developers notice a difference. During your focus window:

• No Slack/Teams.
• No email.
• No “quick look” at GitHub/Twitter/Reddit.
• No browsing “just to confirm something” unless it blocks you.

If you truly need to research, do it intentionally: open one tab, get the answer, close it.

Day 7: Keep the gains (without becoming extreme)

You’re not trying to live like this forever. You’re trying to reclaim choice. Pick your long-term settings:

• Keep one daily focus window as a non-negotiable.
• Keep notifications off by default.
• Schedule “scroll time” like dessert, not like breathing.

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What changes you should expect (and what’s normal)

• Day 2–3: Focus feels harder, boredom feels louder. That’s normal.
• Day 4–5: You start noticing you can “stay with the problem” longer.
• Day 6–7: You get a weird moment of clarity: you realize how often you were escaping the smallest discomfort.

Also normal: you’ll fail a day. Don’t restart. Continue. The goal is trend, not perfection.

A practical “developer” metric

If you like measurable stuff, track one number for 7 days: How many times did I context switch during my focus window?

A context switch is any of these:

1. Opening a feed
2. Checking messages
3. Switching tasks without finishing the current step

Try to reduce that number, not eliminate it.

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I’m curious about your version of this problem

What’s your #1 distraction when you sit down to code? Or if you’ve tried anything like a dopamine detox before: what actually worked, and what was nonsense?

Let’s discuss in the comments 👇