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This Dopamine Control Planner is built in Notion to help you take back control of your focus, energy, and mental clarity—without the burnout. It's designed to be clean, practical, and deeply actionable, guiding you through daily systems that reduce digital overwhelm and dopamine overload. 🚫📱

From intentional habit tracking to deep work planning and detox reflection, every section is backed by neuroscience and structured to help you reset your brain’s reward system, reclaim your attention, and build resilience.

🎁 Want more tools like this? Stay tuned for upcoming productivity systems! 🔥

Created by 😎 Abdulmuiz Sulayman | ⛽ View All My Templates | Want To Prevent Burnout? Join My Newsletter I Looking for simple, science-backed ways to boost your mental clarity?

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Dopamine Audit Checklist

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Self-Assessment: Is Dopamine Controlling You?

• [ ] Do you check your phone within 30 minutes of waking up?
• [ ] Do you refresh notifications, emails, or stats multiple times a day?
• [ ] Do you struggle to finish projects because new ideas excite you more?
• [ ] Do you feel restless or unmotivated when working on deep tasks?
• [ ] Do you rely on caffeine, music, or external stimulation to stay productive?
• [ ] Do you scroll social media even when you should be working?

✅ Your Score:

Give yourself 1 point for every box you ticked. Check if dopamine might be hijacking your focus instead of fueling it.

🔢 Interpretation:

• 0–2 points → Low Risk

  Your dopamine system is likely in balance.

• 3–4 points → Moderate Dependency

  You might be unintentionally stuck in a stimulation loop. You’re productive but scattered.

• 5–6 points → High Dependency / Burnout Risk

  Your brain is likely running on high-stimulation autopilot. You may feel foggy, unmotivated, or anxious.

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Dopamine Detox Tracker

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7-Day Dopamine Detox Challenge

✅ Day 1: No phone for the first hour after waking up.

✅ Day 2: Delete one high-dopamine app (or limit it).

✅ Day 3: Swap social media time with a deep work session.

✅ Day 4: No notifications during work hours.

✅ Day 5: 30-minute walk with no phone.

✅ Day 6: Consume less; create more (write, build, or strategize).

✅ Day 7: Reflect & track focus improvements.

📌 Progress Tracker: Mark ✅ each day you complete a dopamine detox task.

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Dopamine Reset System

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Step-by-Step Dopamine Reset Plan

✅ No phone for the first 30 minutes of the day (break the instant-reward cycle).

✅ Batch-check notifications & emails only 2-3 times per day.

✅ Start your day with deep work (writing, strategy, building) instead of consuming content.

✅ Use a 90-minute deep work session before rewarding yourself with distractions.

✅ Schedule dopamine resets (walks, workouts, stillness) to rewire your brain.

✅ Make progress visible (track small wins to keep motivation high).

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Deep Work Planner

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How to Structure Deep Work Blocks

💡 Tip: Use the Pomodoro technique (90 minutes deep work, 15 minutes break) to stay sharp.

https://studywithme.io/aesthetic-pomodoro-timer/

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What’s This Costing You?

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• How many hours do you think you lose weekly to distractions?

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• When was the last time you truly focused for 2+ hours?

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• What could your life look like with full control over your dopamine?

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Focus Mastery Board

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💡 Final Tip: Reduce distractions, delay instant gratification, and make deep work rewarding.

• Look at your logs this week — notice how social media triggers your biggest focus drop?”
• See how skipping that afternoon snack changed your energy levels?

🎯 Next Steps

✅ Track your progress for 30 days using this planner.