Dopamine Detox Through Movement: Try a Movement Retreat

This week in building health 👇

Whole Body Mental Health

These days I’m always reaching for my phone the minute I feel a little bit bored.

It’s something that started happening more without me noticing it.

By now we’ve heard again and agin how the quick hits of dopamine we often seek – through endless scrolling, binge-watching, or indulging in rich foods – can compromise our overall cognitive function.

Now to deal with it— the most common suggestion is mindfulness

Take a few minutes, focus on your breath, and quiet your mind.

But to be honest…

I kinda suck at the sitting still part 😬🧘

There is something that works really well for me: I call them “Movement Retreats”

What My “Movement Retreats” Look Like

Last December, I did a 12-Hour Walk.

How it works is you put on your shoes, grab some snacks, keep your phone away and head out the door.

Then you just walk… For 12 hours straight.

The sheer act of prolonged, deliberate movement allowed me to disconnect from the rapid rewards of modern life and reconnect with myself.

In this age of distraction, something like this is a strong reminder of what a slow, and dare I say “boring” time can look like.

The things I’ve done that made me feel the same way, from the big ones to the small

• 30 days walking the Camino is Spain

• 3 days in the mountains in Taiwan

• The 12-hour walk (as I mentioned)

• a half day hike

• 1 hour workout (but no phones- no music- just movement)

• 5 minutes of dance

Engaging in these tasks isn't about the result; it's about the process.

The slow, meditative act of moving my body is my way of recalibrating my dopamine levels.

Why a Dopamine Detox Could be Your Game-Changer

If you’re wondering if this could be interesting for you, I encourage you to give it a try.

Start with smaller activities, and work your way up.

Not that it’s about the benefits, but you’d be surprised how you come back to your life refreshed in different ways:

1. Enhanced Focus and Productivity: Without the constant pull of instant gratifications, you'll find it easier to concentrate on tasks, leading to better output in lesser time.

2. Improved Mental Well-being: A break from the relentless onslaught of notifications and distractions can lead to a calmer mind, reduced anxiety, and heightened clarity.

3. Deeper, More Restful Sleep: Reduced screen time and controlled dopamine levels can greatly improve sleep quality, helping you wake up refreshed and rejuvenated.

4. Strengthened Self-Control: By consciously choosing to limit dopamine spikes, you exercise and strengthen your self-control muscles, making it easier to resist other temptations in the future.

5. Richer Life Experiences: When you disconnect from the digital and reconnect with the real, you open yourself up to deeper conversations, more meaningful connections, and truly memorable experiences.

Remember, it's not about deprivation, but about recalibration.

A dopamine detox is essentially a reset button for your brain, giving it the much-needed break to function at its best.

And the best part?

You get to define what this detox looks like for you. Whether it's a day without gadgets, a weekend in nature, or dedicating specific hours daily for "slow brain" activities, the choice is yours.

→ Listen to the full podcast episode here

My favorite health things for the week

// one

Become your own anthropologist with personal field notes

9 minutes | Anne-Laure Le Cunff

Everything starts with observation.

If you’re trying to get healthy, but aren’t even aware of your own patterns and behaviors, it’s going to be challenging for you.

What can you do?

Keep a “field journal”

• Note when you switch tasks and take breaks.

• Note interesting thought patterns

• Or questions that arise in your head

It's not just emotional or cognitive patterns; for fitness buffs like me, it’s a game-changer.

In my own practice, I maintain a movement journal, documenting my physical activities, feelings in my body, and my emotional states.

This self-reflection often reveals patterns, helping me understand my fitness highs and lows.

Being attuned to oneself, be it mind or body, is an invaluable asset.

→ Read the Article Here

// two

10 Japanese Concepts For Self-Improvement and a Balanced Life

8 minutes | Hairej Younes

Everyone’s heard of Ikigai and Wabi-Sabi

But my favorite one here is called Shin-Gi-Tai, which means “mind, technique, and body,”

In a nutshell, you have to pay attention to what you’re doing— execute it— and do it in the right way.

It’s not just forming a habit. But you have to do things properly, or else you’ll teach yourself the wrong technique.

The holy grail is a good habit, consistently done, with mindful intention.

→ Read More About it Here

// three

You should love it or hate it— But don’t be ‘meh’

Someone gave me this advice and I really liked it 😁

The principle behind it is that you want something people either love or hate. Not something people are so-so about.

Same idea when it comes to exercise.

Choose exercises that ignite your passion. If it doesn’t make your heart race with excitement, perhaps it's not worth your time.

Until next time

This week, we decided to treat ourselves to a fancy restaurant.

Beyond the delicious food, I had an epiphany: when the food is genuinely good, rich in flavor and quality, you don't need to eat a lot.

It's not about portion sizes but about savoring each bite.

I realized we often overeat because we're filling up on junk, seeking satisfaction that's never quite met.

It's a reminder that, just like in life, quality trumps quantity.

Enjoy the little moments, relish the flavors, and cherish the experiences.

Here's to making more mindful choices, both on and off the plate!

Have a Healthy Weekend