Dopamine detox

Intrinsic motivation over superficial kicks.
Driven from within, not by quick fixes.

In today’s world, we’re constantly surrounded by instant rewards:
Social media, junk food, gaming, streaming, likes, and notifications – all of these give our brains quick dopamine hits.

Dopamine is a neurotransmitter that drives us, motivates us, and makes us feel rewarded. But when we constantly expose ourselves to these artificial stimuli, our brains become overstimulated and lose the ability to feel real, lasting motivation.

For athletes, this can become a real problem:

Training starts to feel “boring” without instant gratification.
Discipline becomes harder, as the brain constantly craves quick dopamine kicks.
Progress feels less meaningful, as it competes with extreme stimuli like social media, gaming, and fast food.

What is a dopamine detox?

A dopamine detox doesn’t mean you have to stop enjoying things – it’s about becoming more mindful of stimulation, so you can regain your natural sense of motivation. It helps you reconnect with real, sustainable rewards.

Benefit: Intrinsic motivation, rather than external stimulation, becomes your driving force again.

How do you go about doing a dopamine detox?

Kick off the day without dopamine distractions

No phone or social media right after waking up.
Instead: Get sunlight, move your body, breathe deeply, or take a cold shower.
The benefit: Your brain doesn’t start the day with a dopamine overload, helping you stay more focused.

Training without external distractions

Train without your phone (no social media, no checking messages).
No constant music or podcasts – learn to truly feel your training.
The benefit: You build a real connection to your workout instead of constantly chasing stimulation.

Skip the junk food – your progress is the reward

Instead of chocolate or fast food after your workout, enjoy a mindful, healthy meal.
The benefit: Your body relearns to see natural, whole foods as a reward.

Use social media more mindfully

Consciously reduce scrolling (e.g., limit it to 30 minutes a day).
Instead: Read books, meditate, or simply allow yourself to be bored.
The benefit: Your brain relearns how to appreciate patience and natural rewards.

Reward yourself with real progress

Instead of chasing external stimulation, consciously notice the small wins in your training.
Keep a journal: What went well today? What progress have you made?