Lembke, Annazip - Dopamine Nation _ Finding Balan -

: The brain seeks a level balance. When we experience pleasure, the seesaw tips one way, and the brain compensates by tipping it back toward pain to restore equilibrium.

: Record exactly what you are consuming, how much, and how often.

: Setting specific time limits or schedules (e.g., only using social media after 5 PM or on weekends). Dopamine Nation _ Finding Balan - Lembke, Annazip

: Identify why you use it (e.g., to escape boredom or anxiety).

: Note the negative consequences on your health, relationships, or productivity. : The brain seeks a level balance

: Reflect on how your mood and life have changed after the abstinence period.

The central metaphor of the book is that our brain processes pleasure and pain on a . : Setting specific time limits or schedules (e

: Making it harder to access the stimulus (e.g., leaving your phone in another room or deleting a tempting app).