Self Sabotage reimagined- how I used my flaws to beat my dopamine addiction

Hi there, lovely human! If you’re here, it probably means you’re curious about living with more intention, creativity, or just a little less dopamine chaos. I’m so glad you’ve landed on this corner of the internet-it’s one I pour my heart into.

If this article resonates with you or sparks even a tiny shift in how you see yourself and your habits, I’d be so grateful if you considered subscribing (it’s free!) or leaving a tip to keep this space alive. Writing is a labor of love, and knowing it reaches people like you makes every word worth it. Thank you for being here-for reading, reflecting, and showing up. You’re the reason I do what I do. 💛

Now, let’s dive in…

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Let’s face it-I get really annoyed with hurdles and friction. Whether it’s jumping through hoops to reset a password or dealing with anything that slows me down, I avoid unnecessary complications like the plague. But recently, I decided to use this trait to my advantage in a way that changed everything.

When I first attempted to step away from Instagram, I thought deleting the app from my home screen would do the trick. Out of sight, out of mind, right? Wrong. The sneaky dopamine addict in me kept finding ways to reinstall it. Every time I caved and downloaded the app again, I felt defeated. Desperate times called for desperate measures. Since I didn’t know my Instagram password (and absolutely hate going through the tedious “retrieve password” process), I realized it was time to pull the plug entirely. So, I deleted my account once and for all.

Now, here I am on holiday in Koh Samui, completely free from the temptation to scroll because -let’s be real- I’m sure as hell not sitting through a password retrieval process while sipping coconuts by the beach. And just in time, too. Right before this trip, I stumbled across @Zsofilang ‘s account and discovered sketchnoting- a low-pressure, creative way to document moments and stay present. Suddenly, my shiny object syndrome had a new focus: indulging in creative play instead of digital distractions.

These days, the only place I’m engaging online is Substack. Another writer here perfectly summed it up: “Substack is a platform for you if you focus on depth over dopamine.” I couldn’t agree more.

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The Problem with "Shiny Object Syndrome

Before we dive into the joys of sketchnoting, let’s talk about why stepping away from social media felt so necessary. If you’re anything like me, you might suffer from what I call “shiny object syndrome.” You know the feeling: you’re doing one thing, then suddenly something else catches your eye- a notification, a new app, a trending topic-and before you know it, hours have passed, and you’ve lost track of what you were originally focused on.

Social media is the ultimate shiny object. It’s designed to pull our attention in every direction, leaving us scattered and disconnected from the moment we’re actually living in. For someone who already struggles with focus, platforms like Instagram only amplify the problem. The constant stream of curated perfection makes it hard to feel satisfied with the messy, beautiful reality of life as it unfolds.

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Why Sketchnoting Feels Like Freedom

So, what’s the antidote to shiny object syndrome? For me, it’s been sketchnoting-a visual form of note-taking that combines simple drawings, symbols, and words to capture ideas and experiences. Unlike traditional journaling or photography, sketchnoting feels less pressured and more playful. Despite being an urban sketcher for years I feel sketchnoting invites you to slow down and observe the world around you in a low pressured manner. Works best if you want something quick and easy and creative as well. The urban sketch below took me about 20 minutes so I would say urban sketching for when u have more time and a mood, sketchnoting when u want a quick creative fix.

Cafe sketching is my fav kind of urbansketching

During my time in Koh Samui, I’ve used sketchnoting to document everything from sunsets on the beach to the intricate details of Thai desserts that remind me of a sweet I used to love as a child. Each page of my notebook tells a story-not just of what I saw, but of how I felt in those moments. There’s something incredibly grounding about putting pen to paper instead of snapping yet another photo for the ‘gram.

And here’s the best part: because sketchnoting requires focus, it forces me to be fully present. Instead of worrying about framing the perfect shot or editing filters later, I’m soaking in the sights, sounds, and smells of the moment. It’s freeing in a way that social media never was.

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Turning Weaknesses into Strengths

One of the biggest lessons I’ve learned from this experience is that our perceived weaknesses can often become our greatest strengths- if we let them. Take my hatred of friction, for example. At first glance, it seems like a flaw, right? But look closer: by refusing to deal with the hassle of recovering my Instagram password, I inadvertently created boundaries that protected my mental health and freed up space for creativity.

This got me thinking: what other “flaws” could I reframe as assets? Maybe your tendency to procrastinate means you work better under pressure. Or perhaps your dislike of rigid schedules allows you to remain flexible and open to spontaneity. When we stop viewing our quirks as liabilities and start seeing them as opportunities, we unlock a whole new level of self-acceptance and empowerment.

For anyone struggling with shiny object syndrome or social media burnout, I challenge you to ask yourself: What habits do I criticize myself for that might actually serve a greater purpose? How can I use these traits to support my goals rather than hinder them?

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Tips for Embracing Presence Without Social Media

If you’re inspired to try a similar detox-or even just reduce your screen time-here are a few tips to get started:

1. Start Small: You don’t have to quit cold turkey. Pick one app or platform to step away from, and see how it feels. Notice what changes in your daily routine or mindset.

2. Replace Scrolling with Something Tactile: Whether it’s sketchnoting, journaling, or doodling, find a hands-on activity that helps you engage with the world around you.

3. Set Boundaries Around Notifications: Turn off non-essential alerts, or designate specific times of day for checking messages and updates.

4. Celebrate Imperfection: Remember, you don’t need to be Picasso to sketchnote effectively. The goal isn’t perfection-it’s connection.

My first sketch note:)

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Closing Thoughts

Deleting Instagram wasn’t just about avoiding the hassle of passwords; it was about reclaiming my attention and rediscovering the joy of being present. Through sketchnoting, I’ve found a creative outlet that feels authentic and fulfilling-a far cry from the fleeting dopamine hits of social media validation.

As I sit here reflecting on my journey so far, I’m reminded of how powerful it can be to turn our shortcomings into strengths. By leaning into what makes us unique-even if those traits seem inconvenient or frustrating-we can create lives that feel more aligned with who we truly are.

So, I’ll leave you with this question: What’s one thing you’ve been avoiding or criticizing yourself for that could actually lead to growth? And if you’re ready to take a break from the digital noise, grab a pen and paper, and give sketchnoting a try. Who knows? You might just fall in love with the magic of staying present.

BTW, which kind of traveller are you? Let me know in the comments

Which kind of traveller are you?