The 90-Day Dopamine Detox
The 90-Day Dopamine Detox
The 90-Day Dopamine Detox
This is not an extreme dopamine detox.
There’s no monk-mode, no cold-turkey rules, and no abstract mindfulness language.
This is a 90-day reset protocol designed to restore focus, motivation, and self-control - without it being a huge imposition/interruption in your daily life.
The program is built around a simple daily routine and a small number of concrete behavioural rules that evolve gradually over time. As your tolerance to stimulation decreases, your sensitivity to effort, focus, and reward comes back online.
What This Program Actually Does
Over 90 days, you’ll systematically:
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Reduce dependence on overstimulating inputs
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Restore sensitivity and the ability to delay reward
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Rebuild attention and focus
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Increase motivation without forcing discipline
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Make “boring” productive behaviours feel rewarding again
This works by allowing neuroadaptation to occur — not by shock, restriction, or deprivation.
How It’s Different
Most dopamine detox programs:
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Just tell you everything you can’t do
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Demand radical lifestyle changes
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Rely on willpower
This one doesn’t.
Instead, it:
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Limits stimulation strategically and slowly/over time, not obsessively
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Preserves your ability to participate in normal life with normal responsibilities
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Uses a gradual reduction model that people can actually stick to
The goal isn’t suffering; the goal is to regain control!
Who This Is For
This program is for people who:
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Feel scattered, overstimulated, or unfocused
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Rely on constant distraction
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Struggle with motivation or follow-through
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Want their attention back
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Want more discipline with a smart approach, not a white-knuckle approach
The Outcome
By the end of the 90 days, you will experience:
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Improved focus and attention
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Reduced need for constant stimulation
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Greater enjoyment of simple, productive activities
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A clearer sense of direction
You recalibrate your reward system.
The Bottom Line
This isn’t an overwhelming commitment. This is not a dopamine detox you survive. This is a gradual reset you will comfortably adapt to.