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Jay McHale

Aug 6 • 14 tweets • 5 min read • Read on X

The most dangerous, oddly glorified, yet overlooked problem in the world:

Digital overstimulation.

It's why you're chronically stressed, depressed, and can't focus for more than 5 minutes.

Here's a science-backed protocol to escape the cold, dark prison of overstimulation: 🧵

You share the exact same brain as your hunter-gatherer ancestors.

That brain was designed to scan valleys for food. Get excited by finding berries.

But now? That dopamine system is hijacked by notifications.

Every ping triggers a dopamine release. You're chemically addicted.

The numbers are brutal:

Americans spend 6 hours 40 minutes daily on screens.
We check phones 159 times per day.
You switch attention every 47 seconds.

But that's not the worst part...

Heavy smartphone users have an altered brain structure.

Your brain downregulates dopamine production and creates a deficit that feels like depression and anxiety.

You're not weak. You're chemically hijacked.

Here's how to break free:

Step 1: Track your dopamine hijackers for one week.

Social media. Mindless browsing. Online shopping. Constant news.

You'll discover you're stimulated every few minutes.

Your brain never resets.

Step 2: Delete social media apps from your phone.

Stop online news scrolling.

Remove YouTube recommendations.

This isn't moderation. It's strategic elimination.

Cold turkey works when willpower fails.

Step 3: Control your environment.

Phone in another room during work.
Disable non-essential notifications.
Physical alarm clock, not your phone.

Control your space or it controls you.

Step 4: Replace the habit loop.

Craving connection? Call a friend, don't scroll Instagram.

Need a break? Take a walk, don't check your phone.

Same reward. Healthier behavior.

Step 5: Flood with high-quality alternatives.

Books instead of articles.

Real conversations instead of social media.

Quality documentaries instead of YouTube.

Your brain adapts to appreciate simple pleasures again.

Step 6: Progressive dopamine fasting.

Start with 1-2 hour daily fasts.

Build to full days.

Eventually weekend retreats.

This resets your dopamine baseline systematically.

Step 7: Master urge surfing.

When cravings hit: pause, breathe, locate the sensation in your body.

Stay present for 2-3 minutes.

Thank yourself for awareness. Builds resilience against future urges.

Success looks like this:

Reading feels more satisfying than scrolling.

Real conversations energize you more than social media.

Simple pleasures become appealing again.

You've reset your dopamine baseline.

P.S. If you're struggling with focus or overthinking, check this out:

I spent 10+ years experimenting with different ingredients that improve focus and calm the mind.

I combined the most effective ones into one supplement.

You can check it out here:
flowveda.com/products/flowv…

https://twitter.com/1934257517892100096/status/1953078736137666736

Thanks for reading.

What are your thoughts on this? Let me know below.

& If you enjoyed this thread...

Follow me @mchale_in_flow for more health-related content like this.

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Jay McHale

@mchale_in_flow

Aug 3

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Big Pharma doesn't want you to know this...

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B vitamins are water-soluble, which means you need them every single day.

But here's the problem: 92% of Americans have at least one vitamin deficiency.

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Most people under 40 don't even know they're running low.

The #1 sign you are B vitamin deficient?

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He stopped checking his emails before 5 PM.

Then he wrote 4 bestsellers in 9 years.

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Here is his neuroscience-backed attention residue system for breaking free: 🧵

The average knowledge worker checks email every 6 minutes.

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Research from UC Irvine revealed something shocking:

After each interruption, it takes 23 minutes to fully refocus.

Most people never reach peak cognitive performance.

But here's the terrifying part:

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Their brains had been physically rewired for distraction.

The neural pathways for sustained focus had literally weakened.

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Yogis don't rely on multiple cups of coffee.

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The average American's attention span?

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We check our phones 96 times per day and wonder why we can't focus.

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Your brain isn't broken.

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