In a recent LinkedIn post, Florence Divet ☀️ explores the pervasive issue of digital overstimulation and offers a practical framework for regaining control over attention spans. The post, which draws heavily on the work of Dr. Anna Lembke, author of “Dopamine Nation,” argues that modern society’s constant access to pleasure has rewired our brains, leading to a state of over-reward that can manifest as irritability, anxiety, and a diminished capacity to enjoy simple pleasures.
Florence Divet ☀️ begins by reframing the common feeling of being overwhelmed not as a personal failing, but as a biological response to an environment saturated with readily available dopamine hits.
“Your brain isn’t broken. It’s just over-rewarded.”
As Florence Divet ☀️ points out, the relentless cycle of scrolling, snacking, buying, and checking messages creates a dopamine imbalance. The post explains this using Dr. Lembke’s seesaw analogy: every intense pleasure is met with a compensatory dip into negative states.
Understanding the Dopamine Seesaw
Florence Divet ☀️ elaborates on the neurological impact of constant dopamine stimulation. According to the post, the brain attempts to maintain equilibrium. When subjected to frequent and intense pleasure triggers, it compensates by increasing the threshold for pleasure and amplifying negative feelings when those triggers are absent.
This biological reality, Florence Divet ☀️ argues, is often misinterpreted as a lack of willpower or a personal weakness. The post highlights common symptoms stemming from this imbalance:
- Irritability
- Anxiety
- Restlessness
- A general feeling that “Nothing feels fun anymore”
Florence Divet ☀️ emphasizes that recognizing this is a matter of understanding biology, not a sign of personal deficiency.
A Six-Step Protocol for Resetting Reward Pathways
To combat this state of overstimulation, Florence Divet ☀️ outlines a six-step protocol designed to gradually reset the brain’s reward pathways. The approach is described as “simple, not easy,” requiring deliberate action and commitment.
1. Identify Your Dopamine Bully
The first step involves pinpointing a single behavior that exerts a significant hold. Florence Divet ☀️ lists potential culprits such as excessive scrolling, sugar consumption, online shopping, gaming, or even constant email refreshing. The post challenges readers to honestly assess their relationship with these behaviors, suggesting that if one thinks “it’s fine, I can stop anytime,” it’s a prime candidate for intervention.
2. Implement a Reset Window
Florence Divet ☀️ recommends starting with a 7-day “reset window” – a period of clean distance from the chosen behavior. While acknowledging that Dr. Lembke often suggests longer breaks (up to 30 days) for more profound resetting, the post advocates for a realistic starting point. It warns against “bargaining” or allowing “just a little,” as this undermines the reset process.
3. Add Friction
Recognizing the unreliability of willpower, Florence Divet ☀️ champions the strategy of adding “friction” or “self-binding” techniques to make the undesired habit more difficult to engage in. Examples provided include deleting apps, blocking websites, logging out of accounts, placing the phone in another room, or not keeping trigger foods at home. “Willpower is unreliable. Friction is undefeated,” the post states, underscoring its effectiveness.
“Willpower is unreliable. Friction is undefeated.”
4. Introduce “Healthy Pain”
Counterintuitively, when cravings strike, Florence Divet ☀️ suggests rebalancing the pleasure-pain seesaw by engaging in mildly uncomfortable activities. This “healthy pain” serves as a restoration, not a punishment. Options include doing squats, taking a cold shower, going for a brisk walk, tidying up, or practicing slow breathing. This deliberate discomfort helps counteract the pull of excessive pleasure.
5. Practice “Urges are Waves”
The post encourages adopting the mindset that urges are transient, like waves that peak and pass. Florence Divet ☀️ advises readers to observe cravings without acting on them, suggesting the mantra, “I don’t have to obey this feeling. I just have to watch it.” Allowing just 10 minutes for the urge to subside can be a powerful tool.
6. Re-learn Simple Pleasures
The final step involves intentionally returning to simple, natural rewards that the dopamine system heals with. These include sunlight, adequate sleep, whole foods, movement, genuine connection, deep focus, and mindful music listening. While these may initially feel “underwhelming” due to withdrawal from easy highs, Florence Divet ☀️ assures readers that they will eventually feel good again, signifying the system’s recovery.
“If you can’t imagine a week without it, it’s not a habit. It’s dependency with better branding.”
Florence Divet ☀️ concludes by urging readers to start today, pick a “dopamine bully,” create friction, and hold the line for seven days. The post suggests repeating the process four times to achieve the 30-day mark recommended by Dr. Lembke, promising that a “future focus” and a calmer nervous system will be the rewards.
📝 About This Content
This article is based on insights shared by Florence Divet ☀️ on LinkedIn.
📅 Originally posted on January 25, 2026 | View original post on LinkedIn →