Exclude work/study. Include scrolling, TV, YouTube.
Average user checks ~58 times a day.
Video games, fast-paced streaming, pornography.
Coffee cups, energy drinks, nicotine hits, high sugar snacks.
1 – Rare (Single task focused)
3 – Occasional
5 – Moderate (Listen to music while working)
7 – High (Second screen always on)
10 – Constant (Phone in hand while watching TV)
Daily Stimulation Score:0
Estimated Baseline Sensitivity:–
Suggested Detox Period:–
Understanding Your Dopamine Rate
In the modern digital age, our brains are constantly bombarded with high-reward stimuli. This calculator helps estimate your "Dopamine Rate"—essentially the frequency and intensity at which you are stimulating your brain's reward system artificially. While dopamine is a natural neurotransmitter necessary for motivation, chronic overstimulation leads to a raised baseline (homeostasis), making everyday tasks feel boring and difficult.
How the Score is Calculated
This calculator assigns a "weight" to various activities that trigger dopamine release:
Passive Screen Time: Low effort, medium reward loops that numb the brain.
Phone Checks (Variable Reward Schedule): The "slot machine" effect of notifications triggers instant dopamine spikes.
High-Intensity Entertainment: Video games and fast-paced editing saturate receptors faster than natural activities.
Stimulants: Chemical triggers like caffeine and sugar artificially elevate dopamine baselines.
Multitasking: Fragmenting attention prevents the brain from entering "flow states" and increases cognitive load.
The Hedonic Treadmill: When you constantly expose yourself to high-dopamine triggers, your brain downregulates its receptors (D2 receptors). You need more stimulation just to feel "normal," leading to a state often called "Dopamine Burnout."
Interpreting Your Results
Score 0-40 (Optimal Sensitivity): Your brain is likely sensitive to natural rewards. Simple tasks like reading, walking, or working feel satisfying.
Score 41-80 (Moderate Overstimulation): Typical for modern office workers. You may struggle with focus occasionally and reach for your phone during lulls.
Score 81-120 (High Stimulation): You likely experience "brain fog" and difficulty initiating tasks without stimulants or background noise.
Score 120+ (Dopamine Resistance): Your baseline is very high. Everyday life feels dull. A rigorous "Dopamine Detox" is highly recommended to reset your receptors.
How to Reset Your Baseline (Dopamine Detox)
If your rate is high, you can lower your tolerance through a dopamine fast. This doesn't mean avoiding all fun, but rather eliminating high-artificial-stimulus activities for a set period.
Restrict "Superstimuli": Cut out social media scrolling, video games, and processed sugar for 24-72 hours.
Embrace Boredom: Let your mind wander without reaching for a phone. This resets the default mode network.
Engage in "Low Dopamine" Activities: Reading physical books, writing, walking in nature, and meditation.
Single-Tasking: Do one thing at a time. Eat without watching TV. Walk without listening to podcasts.
Frequently Asked Questions
Is dopamine bad? No. Dopamine is essential for survival and motivation. The problem is cheap dopamine—rewards earned without effort—which hijacks the motivation circuitry.
How accurate is this calculator? This tool provides an estimate based on behavioral patterns associated with high dopamine consumption. It is not a medical diagnosis but a behavioral awareness tool.
function calculateDopamineRate() {
// Get input values
var screenTime = parseFloat(document.getElementById('screenTime').value);
var phoneChecks = parseFloat(document.getElementById('phoneChecks').value);
var gamingHours = parseFloat(document.getElementById('gamingHours').value);
var stimulants = parseFloat(document.getElementById('stimulants').value);
var multitasking = parseFloat(document.getElementById('multitasking').value);
// Input validation to handle NaNs or empty fields
if (isNaN(screenTime)) screenTime = 0;
if (isNaN(phoneChecks)) phoneChecks = 0;
if (isNaN(gamingHours)) gamingHours = 0;
if (isNaN(stimulants)) stimulants = 0;
if (isNaN(multitasking)) multitasking = 1;
// Weights assigned to different activities based on dopaminergic impact
// Screen time (passive) is moderate impact (factor 4)
// Phone checks are variable reward spikes (factor 0.5 per check)
// Gaming/High Intensity is high impact (factor 10)
// Stimulants/Sugar are chemical impact (factor 8 per serving)
// Multitasking multiplies the "noise" (factor 3)
var score = (screenTime * 4) +
(phoneChecks * 0.5) +
(gamingHours * 10) +
(stimulants * 8) +
(multitasking * 3);
// Round to nearest integer
score = Math.round(score);
// Determine Category and Colors
var category = "";
var sensitivity = "";
var detox = "";
var scoreClass = "";
var recommendation = "";
if (score < 40) {
category = "Monk Mode (Low)";
sensitivity = "High (Optimal)";
detox = "Maintenance Only";
scoreClass = "score-low";
recommendation = "You have excellent dopamine hygiene. Keep prioritizing deep work and single-tasking.";
} else if (score < 80) {
category = "Modern Normal (Moderate)";
sensitivity = "Average";
detox = "1 Day / Weekend Reset";
scoreClass = "score-med";
recommendation = "You are functioning well but may feel occasional brain fog. Try a 'No-Phone Sunday' to reset.";
} else if (score < 120) {
category = "Overstimulated (High)";
sensitivity = "Low (Numbed)";
detox = "3 Days Recommended";
scoreClass = "score-high";
recommendation = "You are likely seeking constant distraction. Motivation for hard tasks is probably low. Reduce screen time immediately.";
} else {
category = "Dopamine Fried (Severe)";
sensitivity = "Very Low (Resistant)";
detox = "7 Days Full Detox";
scoreClass = "score-extreme";
recommendation = "Your reward system is heavily taxed. Normal life likely feels boring. A strict detox is necessary to regain motivation.";
}
// Display Results
var displayBox = document.getElementById('results');
displayBox.style.display = "block";
var scoreDisplay = document.getElementById('scoreDisplay');
scoreDisplay.className = "score-indicator " + scoreClass;
scoreDisplay.innerHTML = "Score: " + score;
document.getElementById('totalScore').innerText = score + " / 200+";
document.getElementById('sensitivityLevel').innerText = sensitivity;
document.getElementById('detoxTime').innerText = detox;
document.getElementById('recommendationText').innerText = recommendation;
}