Dopamine Identification
Audit your dopamine tabs. Close the noise.
Core Idea
Every time you check your phone “just for a second,” you're reinforcing a micro-behavior. That twitch to refresh Instagram, play a quick game tetr.io , or open TikTok isn't random, it's a loop.
Dopamine isn't just pleasure, it's pursuit.
This model trains your attention to notice when you're chasing micro-rewards, and replace them before they control your rhythm.
The goal isn't purity or perfection. It's pattern recognition:
"Your distractions are diagnostics."
If you can name the urge, you can reroute it.
Note that this exercise is only to increase your identification skills. As you do this exercise you will see that you'll get better and better at finding the ideal replacement.