Dopamine Detox Syllabus

Payton
Aug 31
2 min read

With the trend "September Lock In" I have been craving cutting bad habits and creating new ones. Here is my first class in the lessons of life that I am making for myself. I hope someone else can find them useful.

Course Syllabus: Dopamine Detox

Semester: Fall 2025 | Instructor: | Credit Hours: 3

Course Description

This course provides an intensive exploration into slowing down, creating better focus habits, and rediscovering love in low-dopamine habits. Students will learn to restrict addictive and dopamine-driven behaviors (phone use, sugar, impulsive spending) while building sustainable, healthier practices (early walking, meditating, journaling). Through structured challenges, reflective writing, and lifestyle experiments, students will finish the course with an improved capacity for intentional living over instant gratification.

Course Objectives

Wake up every morning at 5 am for a grounding walk
Practice digital minimalism by restricting phone use and addictive, unfulfilling apps
Identify and eliminate unnecessary and unfulfilling spending habits
Reduce sugar intake for improved clarity and health
Replace late-night scrolling and screen time with journaling and meditation

Required Texts

Clear, James. Atomic Habits
Lembke, Anna. Dopamine Nation
On Being- Podcast

Recommended Texts

Coyle, McKayla. Goblin Mode
Boyle MED CAGS, Sherianna. Emotional Detox
Odell, Jenny. How to do Nothing.

Course Schedule

September: Awareness & Foundations

Establish 5 a.m. walk habit.
Begin sugar restriction & phone limitations.
Journal nightly (focus: cravings & triggers).
Assignment: Reflection #1 (2–3 pages): Mapping My Dopamine Triggers.

October: Deepening the Detox

Add 2 full screen-free days each week.
Practice mindful spending (track every purchase).
Midterm: 72-hour dopamine detox (no screens, sugar, or unnecessary purchases).
Assignment: Midterm reflection (3–5 pages).

November: Integration & Expansion

Strengthen routines (walks, meditation, journaling should feel habitual).
Experiment with new slow hobbies (reading, puzzles, cooking, analog art).
Practice gratitude journaling.
Assignment: Reflection #2 (2–3 pages): How I’m Changing Through Slow Living.

December: Mastery & Reflection

Full-week dopamine detox (final challenge).
Solidify a sustainable routine for 2026.
Complete and submit The Slow Joy Portfolio.
Final Exam: 15–20 minute presentation or written project summary (what changed, what stayed, what’s next).

Assignments and Grading

Participation (30%) – Daily adherence to core habits (tracked via habit journal).
Weekly Reflections (20%) – 1-page reflection on progress, struggles, and insights.
Midterm Challenge (20%) – Complete a 48-hour dopamine detox (no phone, sugar, spending, or noise beyond essentials). Submit a 2-page reflection on your experience.
Final Project (30%) – Create your Slow Joy Portfolio (can be a blog post, essay, zine, or video) reflecting on the entire month. Must include:
- A list of top “slow joys” discovered
- Before-and-after self-assessment