In practice, a dopamine detox is stimulus management. First, identify your main triggers: phone scrolling, social media, notifications, sugary snacks, constant audio, and multi-screen use. Then choose a window (often 24–72 hours) and set clear rules: notifications off, no social media, no short-form videos, no gaming, and no aimless browsing. Fill the space with low-stimulation activities—walking, reading, planning, meaningful conversation, and offline hobbies. Improvements usually come not from “lower dopamine,” but from reduced reward tolerance and better attention control. The key is sustainability: after the detox window, keep the gains by scheduling regular low-stimulation blocks or days instead of rebounding to old patterns.