Coaching practices for Reduce High Stimulation Inputs

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Does this sound like the set of challenges you might be facing?

• I’ve got something playing or scrolling pretty much every waking minute, and now even mild quiet feels unbearable and ordinary tasks feel flat
• I’m still new at this and I can’t seem to drop into any calm with notifications buzzing and the day clamoring at me
• My mind is constantly buzzing with input
• I keep hearing I need to "reset my dopamine" and I’m about to swear off everything pleasurable at once
• I cut the scrolling and now I’m just sitting in this restless empty space with nothing to do

Practices that may help

1. Audit and reduce your stimulation diet
   Deliberately lower the baseline level of stimulation you consume so boredom tolerance rebuilds.
   Boredom Tolerance
2. Set a quiet, low-stimulus environment
   Reduce external input so the nervous system has less to react to while the response forms.
   The Relaxation Response, Made Practical
3. Noble silence — withdrawing sensory and social input
   Reduce external stimulation and social exchange to create the conditions for deeper self-observation.
   Vipassana Meditation, Made Practical
4. Target high-stimulation inputs, not "dopamine"
   Reframe the goal from "lowering dopamine" to reducing the cheapest, most intense rewards.
   Dopamine Detox, Honestly Explained
5. Reintroduce slow, effortful rewards
   Deliberately add back activities whose payoff is real but delayed.
   Dopamine Detox, Honestly Explained
6. Come up from shutdown
   When you are numb or foggy below the window, use stimulation to bring energy back up.
   The Window of Tolerance: Your Optimal Arousal Zone
7. Five-senses self-soothe
   Deliberately engage each sense with something genuinely comforting to redirect attention and activate the soothing system.
   Self-Soothing, Made Practical
8. Build basic nervous-system regulation capacity before SSP
   SSP works better — and is safer — when the nervous system already has some self-regulation capacity.
   The Safe and Sound Protocol (SSP): What It Is and What the Evidence Shows
9. Track and communicate sensory sensitivity changes during SSP
   Monitoring sensory reactivity across sessions gives the clinician the data to pace the protocol safely.
   The Safe and Sound Protocol (SSP): What It Is and What the Evidence Shows
10. Bilateral Stimulation During Active Processing
    Hold the distressing memory in mind while tracking rhythmic left-right stimulation — and notice what shifts.
    EMDR: Eye Movement Desensitization and Reprocessing

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