Dopamine Disruptor
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Your attention
is the price.
Stop paying it.

Every scroll costs you something. The idea you were building. The problem you were close to cracking. The evening you meant to use. The Dopamine Disruptor is a two-week journal that helps you take it back and point it at something that matters.

Start disrupting Why it exists

When did you last finish a thought?

You sat down to look into something. Twenty minutes later you were three apps deep, carrying ideas that weren't yours and feelings you didn't need.

That isn't a lack of discipline. It's design.

So you never really arrive anywhere. Projects stay half built. Goals stay on the list. Nights disappear to the feed.

Are you ok with that? I'm not. That's why this exists.

Part 1 · The attack

Weapons of mass distraction

Attention has become the main currency of the economy. Whole companies are engineered to take as much of yours as they can, and they are very good at it.

∞

Infinite scroll, autoplay and personalised feeds were studied for how they tap into dopamine loops and keep you coming back.

1 · 2 · 3

A funny video, then an emotional one, then an advert. The order is tested, because it makes you more likely to buy.

90 min

Peter Thiel limits his children to 90 minutes of screen time a week. Zuckerberg keeps his off screens for long stretches.

The people who build it protect their own children from it. Who is protecting you?

Part 2 · The defence

You need attention protection

We hear a lot about data protection. What matters more right now is simpler: deciding what you let in, how you use it, and what your screens show you. So you can stay on the things that matter and drop the noise.

Five to curateChange what's in front of you

Set them up once and they keep working while you get on with your day.

  • A blank home screen
  • Greyscale and no notifications
  • A feed you chose on purpose
Four to disruptInterrupt the habit

They feel uncomfortable at first. That's the point.

  • No phone for the first hours of the day
  • A walk with nothing in your ears
  • Thirty minutes of doing nothing
One to redirectGive the space a job

Clear the noise and leave a hole, and the noise comes back. So you fill it with something you build.

  • One project you can finish in 14 days

Pick three to start, with at least one from each side.

Part 3 · The momentum

Turn the time you win back into something you made

The first few days are the hardest. The phone will be screaming in the corner. That pull shows you how deep the habit runs, and why the space needs something meaningful to wire yourself around.

1Disrupt

List the habits that cost you most and pick three to change first.

2Journal

Two weeks, five minutes a day. Track what held, what slipped and why.

3Build

A seven-step micro project you can finish in 14 days and show someone.

49 Methods

Simple changes to curate, disrupt and redirect. Choose what fits.

This journal started as a micro project. 30+ hours I could have spent scrolling. I built something instead. Think what that does over ten years.

Tommy

Take back your attention.

You can keep paying with your focus. Or you can give this five minutes a day for two weeks and see what you build with what you win back.

Freeto use
2 weeks5 minutes a day
Start disrupting