After reading Eat That Frog by Brian Tracy, another good book in the context of getting things done is this Dopamine Detox by Thibaut Meurisse. Let’s begin your reset.
Do you ever wonder why it’s so hard to focus these days?
You sit down to work or study, but somehow you end up scrolling your phone, checking notifications, or watching videos—again. You tell yourself you’ll start in five minutes, but the minutes turn into hours. Deep down, you know something is getting in the way.
That “something” is dopamine.
Dopamine is a chemical in your brain that makes you want to chase rewards. It’s what makes you check your phone repeatedly or reach for another snack when you’re not even hungry. The more you feed it with constant stimulation, the harder it becomes to focus on the real, important things in your life—like your goals, your work, and your relationships.
In today’s world, everything is designed to trigger your dopamine system. Social media, junk food, entertainment, and even email can become addictive. Over time, your brain becomes overstimulated, making everyday tasks feel boring or difficult.
But there’s a solution.
This book will guide you through a simple process called dopamine detox. It’s not about giving up your phone forever or avoiding all fun. It’s about taking a short break from high-stimulation activities so your brain can reset. When you do, you’ll find that things like reading, writing, or just sitting quietly become enjoyable again.
You’ll learn what dopamine really is, how it affects your habits, and most importantly, how to take back control. With practical steps, you’ll feel calmer, more focused, and ready to do the things that truly matter.
If you’re ready to stop feeling distracted all the time and start being more intentional with your days, this book is for you.
A Short Guide to Remove Distractions and Get Your Brain to Do Hard Things
Chapter 1: Dopamine and the Role it Plays
You’ve likely heard of dopamine before, but have you ever truly understood how it controls your behavior? Dopamine isn’t the pleasure chemical many people claim it to be. Instead, it’s the neurotransmitter that drives you to seek out rewards. It’s what fuels your desire to act, making it a key player in both survival and motivation.
But here’s the catch—you don’t actually feel satisfied once you receive the reward. You feel a surge of anticipation before you get it, and then emptiness afterward. That’s why you may find yourself constantly checking your phone, scrolling endlessly on social media, or binge-watching videos, even when you know those actions don’t bring lasting joy.
If you reflect on your own life, you’ll notice that you crave high-stimulation activities. Whether it’s video games, social media, or constant multitasking, you are chasing that next hit of dopamine. But what you probably haven’t realized is how these behaviors rob you of your focus. They make deep work or creative tasks feel dull and exhausting.
When you’re overstimulated by dopamine-triggering habits, you’re more likely to procrastinate on meaningful goals. Writing that book, launching that side business, or finishing a major project suddenly feels insurmountable. And it’s not your fault—it’s how dopamine works. Your brain has been trained to prioritize the immediate, easier rewards over long-term goals that take real effort.
This means your ability to do the hard work is not just about willpower; it’s about managing your brain chemistry. When you understand this, you start to see that the problem isn’t you. It’s the overstimulation around you. The solution? Start removing the excess dopamine triggers so you can regain focus and control over your actions.
Action Steps:
- Identify your current dopamine sources by asking:
- What activities do I crave the most each day?
- Which ones do I find difficult to stop once I start?
- Do they genuinely bring me long-term happiness or just short-term excitement?
- Use a journal or action guide to list your top 3 dopamine triggers.
- Reflect: When you engage in these activities, do you feel fulfilled afterward, or just momentarily entertained?
- Start tracking how often you engage in these behaviors over the next 3 days.
- Begin to notice patterns: Which activities leave you feeling drained or unfocused?
Chapter 2: The Problem
Now that you understand what dopamine does, let’s talk about the real issue—you live in a world that constantly hijacks your dopamine system. Every ding from your phone, every scroll on social media, every email you check—it all feeds the “molecule of more.” And guess what? The more dopamine your brain expects, the harder it becomes to focus, think long-term, or even feel satisfied.
You’re caught in a cycle. Maybe you’ve told yourself, “Just one more video” or “I’ll check Instagram for a minute.” But then it turns into 30 minutes, an hour, or even more. Why does this happen? Because those platforms are designed to keep you hooked. Your attention is profitable, and companies invest billions to steal it from you.
You might even think, “I’m in control—I can stop anytime.” But if you’re honest, there have probably been times when you couldn’t. If you can’t go a full day without checking an app or indulging in a particular activity, that’s not freedom. That’s addiction in disguise.
It’s not just about phones or the internet either. Think about food—especially sugary or fatty processed foods. They’re engineered to trigger your dopamine system, much like addictive substances. You crave that pleasure hit, but it fades fast, leaving you chasing the next one. That chase keeps you distracted from your real goals.
What’s worse, all this overstimulation trains your brain to prefer short-term pleasure over long-term success. The ability to think long-term is one of the strongest predictors of success, yet it’s constantly under attack. You might know what you should do—exercise, focus on a project, eat healthy—but somehow, you end up choosing what feels good right now.
This distorted dopamine environment leads to unrealistic expectations. You see success stories online and start believing success should come quickly. When it doesn’t, you feel frustrated, inadequate, or like you’re falling behind. This constant stimulation robs you of your peace and patience—and without patience, consistent effort becomes nearly impossible.
The good news? Once you become aware of how your brain is being hijacked, you can start to take back control.
Action Steps:
- Reflect and write down a past situation where you couldn’t stop a behavior (e.g., endlessly watching videos or checking notifications).
- List at least two activities you struggle to avoid for just one day.
- Complete the sentence: “My brain is being hijacked when I…”—and be brutally honest.
- Identify at least one “stimulation loop” you often fall into (e.g., check phone → scroll Instagram → watch YouTube → back to emails).
- Rate yourself 1–10 on these thought traps:
- “I can go back to work anytime I want.”
- “I’ll do it later.”
- “This is exciting, so it must be fulfilling.”
- “I might miss something important.”
Catch yourself in these mental traps. Awareness is your first step to breaking free.
Chapter 3: The Benefits of a Detox
At this point, you understand that overstimulation is a major block between you and the deep work that truly matters. So, what can you do about it? That’s where the dopamine detox comes in.
When you detox, you aren’t “removing” dopamine from your brain. You’re reducing the external stimulation that constantly triggers it. You’re resetting your sensitivity so that regular tasks—like reading, planning, or even just sitting with your thoughts—become easier and more fulfilling.
Right now, your brain is used to intense, instant hits. That’s why simple or important things feel dull in comparison. When you detox, you lower the bar. Suddenly, writing a report, cleaning your room, or working on your side hustle becomes more doable—because they’re no longer competing with high-stimulus distractions.
There are three types of detox you can choose from:
- 48-Hour Complete Detox
You go all in. No social media, no internet, no music, no sugar, no phone, no video games, and no processed food. It sounds intense—and it is—but the result is a clearer, calmer mind. You might feel restless at first, but by day two, your focus improves and your mind quiets down. - 24-Hour Detox
A shorter version, but still powerful. You eliminate the same stimuli as above, just for a full day. It gives you a taste of what it’s like to live without the constant ping-ping-ping of modern life. - Partial Detox
This is more sustainable for the long term. You focus on removing your biggest source of distraction—maybe YouTube, Instagram, or constant news scrolling. You limit just that one thing but keep everything else. This works well if you’re easing into the detox lifestyle.
You don’t have to meditate in a cave or go on a silent retreat to benefit. Even a partial detox helps you reset your overstimulated brain and gives you a powerful edge in today’s distracted world.
A detox is not just a productivity tool. It’s a lifestyle practice that can radically shift how you feel each day. You’ll find yourself more present, more peaceful, and more intentional.
Action Steps:
- Choose your detox type:
- 48-Hour Complete
- 24-Hour Detox
- Partial Detox
- List what you will eliminate during your detox (e.g., Instagram, gaming, sugar, music).
- List what you will do instead (e.g., journaling, stretching, walking, mindful reading).
- Block off time in your calendar to begin your detox.
- Tell someone about your plan (for accountability).
- Prepare your environment: uninstall apps, hide devices, or remove tempting foods in advance.
- Write down how you expect to feel before, during, and after the detox—so you can reflect afterward.
Chapter 4: A Three-Step Method for a Successful Detox
Now that you’ve chosen your detox type, how do you actually make it work? This chapter gives you a super simple but powerful 3-step method to set yourself up for success.
You’re not relying on motivation alone anymore. You’re creating a structure that helps your brain reset and return to a calm, focused state. So let’s break it down:
Step 1: Identify Your Distractions
First, you need to become radically honest about what distracts you most. Create two columns:
- “Cans” – Activities that are okay during your detox (e.g., walking, journaling, reading).
- “Can’ts” – Activities that overstimulate you and need to go (e.g., social media, sugar, music, YouTube, gaming).
Ask yourself:
- If I could stop just one thing, which would have the biggest positive impact on my focus?
- What activities make it hardest to concentrate afterward?
Once you’ve listed them, put that paper somewhere visible as a constant reminder.
Step 2: Add Friction
You’re more likely to avoid something when it’s inconvenient. That’s where friction comes in. You make distractions harder to access and your desired behaviors easier to start.
For example:
- Turn off your phone and leave it in another room (or a locked drawer).
- Log out of your YouTube account and install a browser blocker like DF Tube.
- Put your internet modem in a hard-to-reach place (literally, physically far from you).
- Use tools like Newsfeed Eradicator to clean up your social media experience.
At the same time, make your detox-friendly activities easier to begin:
- Keep your journal open on your desk.
- Preload soft music (if allowed).
- Set up your workspace before you go to bed.
The idea is simple: reduce temptation, increase readiness.
Step 3: Start First Thing in the Morning
Your morning sets the tone for your entire day. If you check your phone first thing, you’re already overstimulated. That one scroll can trigger a cascade of distractions.
Instead, create a low-stimulation morning routine. A few ideas:
- Meditate for 5 minutes
- Do a light stretch
- Write down your goals or intentions
- List 3 things you’re grateful for
- Read a few pages of a calm, non-stimulating book
Start your detox the moment you wake up. Don’t wait until “after breakfast” or “after checking messages.” Begin with clarity and peace, and your brain will follow.
Action Steps:
- Make two columns: “Cans” and “Can’ts” – list at least 5 activities in each.
- For each “Can’t,” write down one way to add friction (e.g., uninstall app, hide modem).
- For each “Can,” write down how to make it easier to access or start.
- Design a simple morning routine with 2–3 calm, intentional activities.
- Put your plan where you can see it daily (on your desk, mirror, or fridge).
- Choose a detox start date and time—make it soon!
Chapter 5: Doing the Work (and Overcoming Procrastination)
So, you’ve reduced your stimulation—now what? It’s time to do the hard things you’ve been avoiding. This chapter helps you move from just detoxing to actually producing real work. And guess what? The real magic happens when you show up consistently and tackle your most important tasks—even when you don’t feel like it.
First, you need to plan your day with intention. Don’t let the day control you. You control it. By writing down 3–5 key tasks (on paper!), you bring clarity to your day. You remove the guesswork and the mental fog that leads to procrastination. Then, prioritize those tasks in order of importance and start with the one that moves the needle most.
Not sure which task matters most? Ask yourself:
- If I only had time for one task today, what would make the biggest difference?
- If I were going on vacation tomorrow, what would I do first today?
You’ll often find the task you’re avoiding is the most important—and that’s exactly the one you should do first.
The author emphasizes a powerful principle:
Productivity = Focus × Consistency × Impact
You don’t need to hustle nonstop. You just need to do the right work, consistently. And the best way to do that? Start with your most important task each morning, while your willpower is still fresh.
How to Build Laser-Sharp Focus
Here’s how you create a routine that sticks:
- Work at the same place and time every day.
Make your environment a signal to your brain: “This is where deep work happens.” - Choose a trigger.
For example, make tea and sit down, or start after meditation. This makes your routine automatic. - Just start.
Even if you don’t feel motivated, start with 2–3 minutes. Momentum builds naturally. - Eliminate distractions.
Turn off notifications. Close tabs. Ask people not to disturb you. Act like your work time is sacred. - Work in focused blocks.
Try 45-minute sprints with short breaks. You’ll get more done in one focused hour than in four distracted ones.
Avoid “Open Systems”
Some systems never end—like email, social media, or YouTube. These are open systems designed to keep you scrolling. Instead, begin your day with closed systems like:
- Writing in a Google Doc
- Editing a spreadsheet
- Planning your week on paper
This gives your brain clarity and calm, which fuels focus and follow-through.
Action Steps:
- Write down 3–5 key tasks for tomorrow. Circle the most important one.
- Plan to do that task first thing in the morning.
- Decide where and when you’ll work (same place, same time each day).
- Choose a trigger to begin your deep work (tea, journal, meditation).
- Set a timer for 45 minutes and do uninterrupted work. Take a 5–10 minute break after.
- Identify your top 3 open systems (e.g., Instagram, email, YouTube). Avoid them before work.
- Choose one closed system to use first thing tomorrow (e.g., journaling, writing, designing).
Chapter 6: Avoiding “Dopamine Relapse”
You’ve made it this far—you’ve reduced your distractions, taken action, and maybe even felt more focused and in control. But now comes the hard truth: unless you protect your progress, you’ll fall back into your old habits. It’s not a matter of if you’ll relapse—it’s when. And that’s okay.
This chapter helps you prepare for that relapse so it doesn’t become permanent. You don’t need to be perfect—you just need a plan.
1. Watch for Early Signs of Relapse
It starts small. You check your phone in bed “just this once.” You scroll a bit before working. Suddenly, you’re overstimulated and procrastinating again.
Your job is to catch yourself early. Don’t beat yourself up. Just notice the pattern and gently bring yourself back to your routine.
2. Remember: It’s You vs. Your Mind
Your mind will try to trick you:
- “You’ve been good. You deserve a break.”
- “Just one video won’t hurt.”
- “Let’s check that email real quick.”
But now you know better. Your brain wants comfort, but growth comes from doing the uncomfortable work. So remind yourself: your focus is your greatest asset.
3. The World Is Against Your Focus
Harsh? Maybe. True? Absolutely. Every app, platform, and marketer is fighting for your attention. They make money the longer you’re distracted.
That means you have to fight back. Not with willpower alone—but with systems and habits that protect your focus daily.
4. Have a Contingency Plan
Don’t wait until you’re distracted to make a plan—make it now. Ask yourself:
- What usually causes me to fall back into old habits?
- What will I do when that happens next time?
Visualize the scenario, then mentally rehearse how you’ll respond. That mental preparation makes all the difference.
5. Build a Sustainable System
You can’t detox forever. Eventually, you need a routine that balances work and life while minimizing distractions. That’s why creating a simple, consistent morning ritual is key. Something you can do daily, even during busy times.
6. Tap Into the “Here-and-Now” Chemicals
Dopamine pulls you into future-based, “what’s next?” thinking. To balance that out, you need to activate neurotransmitters like serotonin, oxytocin, and endorphins, which help you feel calm and present.
Do more of these:
- Meditation (even 5 minutes)
- Stretching or yoga
- Mindful walking (notice sounds, textures, smells)
- Deep conversations (not just texting)
- Practicing boredom (yes, really—doing nothing calms the mind)
The more you ground yourself in the present, the less you’ll crave artificial stimulation.
7. Commit to a 30-Day Challenge
The best way to lock in your new habits? Do them for 30 days. Don’t aim for perfection. Just show up each day and recommit. That’s how transformation happens.
Action Steps:
- List your top 3 relapse triggers (e.g., boredom, phone in bed, stress).
- Create a mini contingency plan for each: “When X happens, I will do Y.”
- Build a sustainable daily routine with 2–3 low-stimulation activities.
- Choose one “here-and-now” practice to do every day for 30 days (e.g., meditation, mindful walk).
- Journal your experience: How do you feel after one week of following your system?
- Start a 30-Day Challenge today. Keep it simple and realistic.
Why You Should Read Dopamine Detox
Let’s be honest—you already know what you should be doing.
There’s a task you’ve been putting off. It could be writing that proposal, launching a project, making that call, or simply sitting down to work without checking your phone every five minutes.
You know that if you just got this one thing done, your entire day—or even your life—could shift for the better.
But somehow… you don’t start.
You open your phone. You check your email. You scroll through your feed. You jump from tab to tab. And before you know it, hours have slipped through your fingers.
You might tell yourself you’re just tired. Or you’re waiting for the “right moment.”
But deep down, you feel it: something is off.
That “something” is dopamine overload.
You live in a world where stimulation is constant and everywhere. It’s not your fault—everything is designed to steal your attention. Your phone pings. A new notification appears. Another video starts playing before the last one ends. It’s not just distraction. It’s neurological warfare.
Your brain is addicted to easy rewards. The kind that make you feel busy, but leave you empty. And the more you chase them, the harder it becomes to do the deep, meaningful work that would actually change your life.
That’s where this journey begins.
This book is your reset button. A dopamine detox is not about becoming a monk or deleting every app on your phone forever. It’s about reclaiming control of your focus so you can finally do what matters.
When you detox from overstimulation, something amazing happens:
- You stop feeling overwhelmed.
- Your to-do list becomes manageable.
- Your goals feel possible again.
Most importantly, you rediscover the peace and power that comes from being present.
This is not about perfection. It’s about progress. It’s about waking up, tuning out the noise, and finally doing the work that matters to you.
Ready to break free from distractions and train your brain to do hard things? You can get the book from Kinokuniya online store here.