F U T
M O T I V A T E
DOPAMINE
DETOX
RESET YOUR BRAIN IN 7 DAYS
TABLE OF CONTENTS
1
5
Day 1
Day 5
2
6
Day 2
Day 6
3
7
Day 3
Day 7
4
8
Day 4
Conclusion
FutMotivate
DAY 1 PREPERATION AND PLANNING
Morning: Reflection and Goal Setting
Start with a 10-minute meditation focusing on breath and
presence.
Spend 30 minutes writing down what you hope to achieve and
why you're doing this detox.
Afternoon: Environment Preparation
Declutter your workspace and home from distractions.
Uninstall or disable distracting apps and social media notifications.
Evening: Communication
Explain your week's plan to friends and family to set expectations.
Write down a commitment pledge and place it somewhere visible.
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DAY 2 DIGITAL DETOX
Morning: Media-Free Morning
Begin your day with a 20-minute meditation or light yoga to focus
your mind.
Enjoy a breakfast without any digital devices around.
Mid-morning: Engaged Reading
Read a book or an article from a print medium on personal growth or
a hobby.
Afternoon: Nature Walk
Take a 1-2 hour walk in nature, focusing on the sensory experiences
around you.
Evening: Creative Offline Activities
Engage in a non-digital hobby like sports.
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DAY 3 SOCIAL AND SENSORY
Morning: Solo Time
Spend the morning in solitude doing a calming activity like grounding or
enjoying nature.
Afternoon: Sensory Reduction
Limit auditory and visual noise; try blindfolded meditation or eating
a meal in silence.
Evening: Reflective Journaling
Reflect on your experiences with reduced sensory input and social
interactions through journaling.
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DAY 4 FOCUSED WORK
Morning: Deep Work Session
Begin with a task that requires concentration and skill, such as
writing or complex problem-solving (many others), for 90 minutes.
Mid-morning: Mindful Breaks
Take a 20-minute break involving a physical activity like stretching
or a short walk.
Afternoon: Second Deep Work Session
Continue another session of focused work on a different or ongoing
task.
Evening: Leisure Reading
Wind down with a book that enhances learning or personal interests.
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DAY 5 NATURE AND NURTURE
Morning: Outdoor Exploration
Visit a park or natural reserve, spend time walking or simply being in
nature.
Afternoon: Picnic and Passive Crafts
Have a picnic with simple, preferably homemade food. Bring a craft
activity that can be done outdoors, like sketching or journaling.
Evening: Relaxation Techniques
Practice relaxation techniques such as progressive muscle relaxation
or aromatherapy.
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DAY 6 MINDFULNESS AND REFLECTION
Morning: Guided Meditation
Participate in a guided meditation focusing on mindfulness or attend
a local meditation class.
Mid-morning: Introspective Journaling
Spend time writing about your mental, emotional, and physical states
and any changes you've noticed.
Afternoon: Slow-Paced Hobby
Engage in a slow-paced hobby that allows for thoughtful
participation, such as reading or journaling.
Evening: Mindful Eating
Prepare a meal with attention to the ingredients, textures, and
flavors, eating in silence to fully appreciate the food.
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DAY 7 PLANNING FORWARD
Morning: Review and Reflect
Review your journal and notes from the week to assess changes and
benefits.
Mid-morning: Goal Setting
Set goals based on your detox experience. Plan how to manage
potentially detrimental habits.
Afternoon: Gentle Reintroduction
Slowly reintroduce some digital or social activities, noting their
impact on your well-being.
Evening: Celebration
Celebrate the completion of your detox week with a rewarding yet
non-dopamine-spiking activity.
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CONCLUSION
Embarking on a dopamine detox is a transformative journey towards selfawareness and a balanced lifestyle. This week-long detox is designed to
help you reduce reliance on digital and sensory stimulation, which often
distracts from our true needs and goals. By minimizing these stimuli, you
can enhance focus, reconnect with nature, and deepen personal
interactions.
Thank you for reading and embarking on this detox journey with me. If you
found this guide helpful or have any reflections you’d like to share, please
feel free to shoot me a DM. I’d love to hear what you liked and how you’re
applying these practices in your daily life.
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