Dopamine Detox: Start & End Your Day Right

You want to feel balanced and calm, but it's 7am and you've already had coffee, checked emails, and scrolled TikTok. Suddenly, your hopes for an intentional Tuesday are gone.

The culprit? Dopamine.

Dopamine is a feel good neurotransmitter (i.e chemical messenger in the brain and body) that is released as a reward when we do anything that is pleasurable, or helps us survive like eating or drinking water. When our dopamine is balanced we feel alert, content and motivated.

The problem is, the accoutrements of modern day living (think social media, cell phones and sugary foods) make dopamine rain. To your brain, more dopamine equals more pleasure - a win win! But, dopamine dumps inevitably leave you feeling listless, and the things you used to love, like spending time with friends or your favorite hobby, don't feel like they used to.

The good news? We can reset our dopamine centers by incorporating low dopamine, stackable habits into our morning and evening routines: for better sleep, presence, and consistent joy throughout the day. 

To support you, we have put together a low dopamine morning and evening routine, so you can start and end your day feeling the way you want to feel. Let us know which ones you decide to try - we love hearing from you!

MORNING ROUTINE 

For natural energy and vitality

Ditch your phone alarm. Use your Sunrise Alarm Clock instead and stay off social media or devices for at least an hour to avoid that early dopamine spike.

Get morning sunlight. Step outside within 30 minutes of waking. Boost serotonin, feel calmer, and more focused.

Swap the scroll for breakfast. Bonus if it's protein-rich, which fuels sustainable dopamine levels.

Meditate or breathe. Try fitting in a meditation or breathwork session to invite calm.

Delay your caffeine. Hold off for 90 minutes and opt for water and a dance party to wake up instead.

EVENING ROUTINE

For winding down and relaxing

Silence your phone. Put it on airplane mode or stash it in a drawer when the sun goes down to avoid distractions.

Catch the sunset. Step outside, tune into your 5 senses, and reflect on your day mindfully.

Enjoy your shows. Set aside time for your favorite shows—it's okay to relax and enjoy them!

Opt for gentle movement. If you exercise in the evening, stick to walking, stretching, pilates, or yoga to avoid spiking cortisol and disrupting sleep.

Unwind with a book or journal. Debrief on your day or dive into a book. Pro tip: Use your Sunrise Alarm Clock as a blue-light free bedside lamp.

Wishing you an intentional start (and end) to your day,

The Rise Centered Team