The Dopamine‑Smart Digital Detox: Organize Your Tech Life When Your Brain Works Differently

You’ve tried the digital detoxes. You’ve deleted the apps, set the screen-time limits, and attempted inbox zero—only to find yourself scrolling again, buried in notifications, and drowning in shame. The problem isn’t your discipline. The problem is that most digital wellness advice was written for neurotypical brains.

The Dopamine-Smart Digital Detox is the first guide to decluttering your tech life built from the ground up for ADHD, AuDHD, and neurodivergent minds. Drawing on neuroscience and practical experience, Prince Penman introduces a compassionate, flexible framework that works with your brain’s unique wiring instead of against it.

Inside, you’ll discover:

·        The S.T.O.P. Method for interrupting digital impulses in the moment—no willpower required.

·        How to build your Personal Dopamine Profile so you can identify which apps nourish you and which ones silently drain your focus.

·        The Three-Bucket Method for email liberation, even if your inbox has thousands of unread messages.

·        A gentle Notification Nervous System Reset to reclaim your attention without going off-grid.

·        How to transform your phone from an app graveyard into a curated dopamine garden that reflects your actual values.

·        The Now, Next, Later model for task management that respects time blindness and executive dysfunction.

·        Sustainable rhythms for morning and evening, plus a self-compassion script for when you slip—because slipping is part of the process.

This isn’t a rigid detox that demands you become a different person. It’s a dopamine-smart rebalance—a way to gently, imperfectly, and permanently shift your relationship with technology so that you feel calmer, more focused, and finally free from the shame spiral.

If you’ve ever felt like your brain was the problem, this book will show you that it’s actually the solution. Your tech life, reclaimed, starts here.