Dopamine Chronicles (1/4): The Experiment
Dumbing my phone made me realize I am a big addict
…The effects from the experiment are just crazy. I’ve experimented with alot of things, but now I feel free. I am not a slave anymore. And I didn’t really understand how much of a slave I was.
Okay - so this is me starting to explain the effect of “The Experiment”. That part comes later.
Dopamine Chronicles is a 4-parted series where I explore my addictive behavior and try to extrapolate and reflect on the results.
The Experiment: Breaking addictions and how the effects improves my life
The Modern World: Why we struggle to limit ourselves in an abundant world
Addicts: I discuss addiction and nuances of the word
Intervention: At some point things must be regulated, when?
The reason why this post is coming is three-folded:
I’ve always been fascinated by how the dopamine cycle works in me. Long before I even knew dopamine was behind it, I found myself pondering its funny dynamics, like:
Why I enjoy random playlists or ones where I don’t even know what songs are coming up
Why the 10th candy piece tastes way less satisfying than the first three, yet my craving for more skyrockets
Why notifications in high school made it impossible for me to focus on math because I was constantly anticipating something exciting to happen on my phone
The second reason is the recent Diary of a CEO podcast episode with Anna Lembke that aired last week. If this topic intrigues you, it’s an absolute must-watch. Anna Lembke both explains scientifically what’s going on and comes with reflections inspiring this series
Lastly, I recently (or still) conducted an experiment that completely blew my mind, revealing just how deeply my addiction to my phone, constant news updates, and "cheap dopamine" runs.
The latter is the topic for this post.
The experiment pt1.: Dumbing my phone
I've noticed that using Instagram through a web browser is far less compulsive—about three times less, in my experience—compared to the app. The browser is slower, less engaging, and doesn’t show Reels. These small differences make Instagram a place to check friends' photos and nothing more. I’m fine with that.
Then I wondered: Can I create this effect across my entire phone?
I had tried "dumb phones" before, the ones with physical buttons, but they were too inconvenient to stick with.
This time, I went for the worst smartphones I could find. I downgraded from an iPhone 15 Pro to a Motorola G24. Let’s take a look at the specs.
The hypothesis is that switching from an iPhone 15 Pro to a Motorola G24 reduces the addictiveness through:
Inferior Display Quality: The lower resolution, reduced brightness, and lack of smooth animations make the experience less visually engaging.
Reduced Performance Speed: Slower app loading times and less responsive transitions disrupt the seamless flow of usage.
Disrupted Familiarity: Adapting to Android’s interface breaks habitual navigation and interaction patterns, making the device feel less intuitive.
Intentional App Selection: Installing only essential apps minimizes distractions and reduces the temptation of excessive usage.
How has my phone usage changed?
The difference isn’t just mild—it’s huge. It feels like I’ve taken back my life.
I used to check my phone constantly. Now, it just stays in my pocket
I used to end up mindlessly scrolling after doing what i was supposed to. Now, I put it away
I used to HAVE to take it with me to the bathroom. Now, I don’t even think about it
I used to multitask during calls. Now, I just talk
The limited OS and lack of apps give my brain no reason to chase distractions. The slower speed and lower-quality screen make it even less tempting, so I don’t bother figuring out ways to access the "good stuff."
The experiment pt.2: Block news and compulsive web
The other addiction, closely tied to phone usage, is news. I struggle to stay away from it. A few sites pull me into a dopamine-fueled spiral, and once I start, I feel the need to check everything.
For a long time, I used a program called Freedom to block websites and apps during work hours. It works incredibly well, but sometimes I forget, and the option to browse in the evening remains.
Now, I’ve set a recurring block on news sites and apps. I realized—I don’t actually need them.
No news
No stock prices
No checking Manchester United’s website
The exact list doesn’t matter. What I’ve learned is that if I catch myself compulsively opening something when I’m bored, I block it. 97% of the time, I’m not looking for information—I’m just avoiding the task in front of me.
My realization from this: I’m fucking addicted, many others are as well, and it is hurting our lives
…The effects from the experiment are just crazy. I’ve experimented with alot of things, but now I feel free. I am not a slave anymore. And I didn’t really understand how much of a slave I was.
(back where we started)
Since I no longer chase cheap dopamine (to the same extent), my mind has more room to wander. When I get bored or things get difficult, I feel like I actually have a choice in how to respond - and not look for solutions at the phone or in the news.
The result?
My overall motivation increases
Emotionally I feel more stable
More patient
I manage to concentrate on the tasks I’m working on (which often is a huge problem for me)
I recently heard about a study (though I don’t have the source) that suggests our attention spans haven’t shrunk—we’ve just lost the motivation to put in effort. That resonates with me. I’ve proven to myself countless times that I can focus when something truly matters or interests me. But instead of recognizing this, we mislabel it as ADHD.
And something unexpected—I feel more motivated to engage in conversations. I’ve always loved talking to people, but I used to be so impatient that I rushed through them. Now, I actually enjoy taking my time.
Dopamine drives motivation. The problem is, we’re mostly motivated by cheap, effortless pleasures—things that offer instant rewards with no initial effort. It’s like gravity, pulling us toward the easiest sources: phones, TikTok, junk food, or whatever drug of choice.
In my view - it leads to a deeper sense of contentment with life as it is.
Final thoughts
This series is not only about phone, social media or news addiction. Although these are something that I and many struggle with, this is more the opening for me into the topic of addiction.
As I will talk more about later, we can essentially get addicted to “everything”. It is right that some things are more potent than others, but a key thing to understand what is the “drug” that I easily get caught by.
More on this and other things later.
Bye!
Interested in more about the topic?
Next up I write about how the modern world makes us hard to cope with compulsions
Insightful and interesting. Thank you!