Dopamine Detox: Reclaim Your Focus
A three-phase program designed to help you regain control of your attention and focus by intentionally reducing dopamine-inducing activities and cultivating healthier habits. This program acknowledges individual differences and emphasizes a gradual, mindful approach to behavior change.
Program Modules
Preparation Phase: Laying the Foundation
Planning and setting the stage for your dopamine detox. This involves defining your purpose, identifying habits to reduce, and determining the detox duration. Consider your mental health and consult a professional if needed.
Define Your Purpose
One-timeClearly articulate your reasons for undertaking this detox. Visualize the positive changes you want to achieve and the potential challenges. Write down your 'why' to stay motivated.
“My most successful patients are the ones who understand the extent of their health concerns... visualizing what that future looks like... that's the mental picture that Sparks a desire for Change.”
Identify Habits to Reduce
One-timeIdentify four key categories of dopamine-inducing activities to intentionally reduce: excessive technology use, unhealthy sexual behaviors, unhealthy food consumption, and thrill-seeking behaviors. Start small and gradually eliminate habits over the course of the program.
“Our brains are conditioned... to consume instant gratification.”
Determine Detox Duration
One-timePlan for a minimum of seven days, allowing your brain to reset. Consider extending up to 30 days, but listen to your body and adjust as needed. Consult a healthcare professional before starting this detox if you have any underlying health concerns.
“Give your brain at least seven full days to reset.”
Execution Phase: Cultivating Healthy Habits
Actively engage in the detox, managing withdrawal symptoms and cultivating healthy dopamine alternatives. This involves daily self-reflection, exercise, mindful social connection, and practicing healthy coping mechanisms for boredom and stress. Remember to be kind to yourself; setbacks are a normal part of the process.
Daily Practices
DailyPerform three practices daily: 10 minutes of self-reflection, 30 minutes of exercise, and 5 minutes of meaningful social connection. Track your progress using the app.
Restoration Phase: Mindful Reintegration
Gradually and intentionally reintroduce previously reduced activities, focusing on mindful consumption and aligning choices with your values and goals. This phase emphasizes creating positive habits to replace those that were reduced during the detox.
Mindful Reintegration of Activities
Weekly 4xCarefully consider which activities to reintegrate into your life, ensuring they align with your values and contribute positively to your well-being. Set limits and use tracking tools to monitor your engagement and maintain balance.
“It's about being intentional with how we consume.”
Habit Stacking
One-timeIdentify existing positive habits and link new healthy habits to them, making it easier to incorporate them into your daily routine.
What You'll Accomplish
- Identify and reduce dopamine-driven behaviors.
- Develop healthier coping mechanisms for boredom and stress.
- Cultivate mindful consumption habits.
- Increase self-awareness and personal reflection.
- Improve focus and mental clarity.
- Establish positive habits to replace negative ones.
- Develop strategies for maintaining long-term behavior change.
Full program access + updates