Reduce compulsive use of a dopamine-inducing substance or activity

Instructions

** Gather data.**
Begin by gathering the simple facts of consumption, such as what is being used, how much, and how often you're using it.
** Identify triggers.**
Identify the triggers that lead to compulsive overconsumption, such as stress, boredom, or loneliness.
** Identify the problems.**
What are the negative consequences of your use?
** Identify the objectives.**
Why are you using high-dopamine substances and behaviors? This will help you identify the root cause of your drug use.
** Develop strategies.**
Develop strategies to reduce compulsive overconsumption, such as avoiding triggers, setting limits, and seeking support.
** Try abstinence.**
Try abstaining from the substance or behavior for a month and observe the effects.
** Monitor progress.**
What is your progress with abstaining from consuming a high dopamine substance or behavior?
** Seek help.**
If abstaining doesn't help, seek professional help.
** Practice mindfulness.**
Mindfulness is the ability to observe what our brain is doing while it’s doing it, without judgment.