Phone Addiction: Three Strategies for Dopamine Detox

We live in a world terrified of silence. Phone Addiction is something I too have fallen victim to, so in this episode of Built Resilient we are addressing just that, Phone addiction, screen time and dopamine detox.

We live in a world terrified of silence.

The moment there's a gap in noise, whether in an elevator, at a red light, or during a commercial break, our hands instinctively reach for our phones.

We're feeding ourselves a constant diet of digital sugar, and just like junk food, it tastes good in the moment but leaves us starving for something real.

I thought I was above this addiction. As the discipline guy, the mindset coach, I believed I was too focused and resilient to fall into the digital dopamine trap. But I was wrong.

Realising this was one of the most important and frightening moments of recent months for me.

This isn't just about screen time, it's about understanding the crucial difference between pleasure and joy.

One is a cheap hit that vanishes the second you close an app. The other is a slow burn that makes life actually feel worth living.

If you've been feeling restless, distracted, or just "off" despite doing everything right, this conversation will resonate deeply.

The Biology Behind Our Phone Addiction

We use the word "happiness" to describe two completely different biological processes. Dopamine is the molecule of "more", it's anticipation, the chase for the next hit. Modern technology hijacks this system, leaving us empty and anxious when the spike crashes down.

Serotonin and oxytocin represent true joy, the molecules of "here and now." This is contentment, connection, and peace. Joy doesn't spike and crash; it comes from activities that might seem boring to our dopamine-addicted brains: long walks, deep conversations, building something slowly with our hands.

Breaking Free from the Algorithm

The trap we're all falling into? We're trying to fill joy-sized holes with dopamine-sized snacks.

We feel lonely, a need for connection, so we scroll Instagram for a dopamine hit. It's like drinking salt water when you're thirsty; you just end up thirstier.

Your attention is your life. Whatever you pay attention to becomes your reality.

What You'll Learn

Here are the key insights you can expect from this episode:

1. Understand the difference between dopamine pleasure and authentic joy and why confusing them keeps us trapped.
2. Recognize the physical signs of digital addiction and how to notice your own patterns without judgment.
3. Create strategic friction to break the automatic reach for your phone throughout the day.
4. Implement the "look up rule" to reclaim those precious in-between moments of life.
5. Choose analog activities that engage your hands and full attention for genuine fulfillment.

This isn't about throwing your phone in the ocean or living off-grid. It's about stopping being used by technology and starting to use it intentionally. Because 2026 is going to be an enormous year—and you deserve to live it, not watch it through a screen.

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