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21 days · rules · free tracker
Dopamine Reset
21 days without the quick hits: no mindless scrolling, no junk food on autopilot. Here's how a dopamine reset works, the rules, and a free tracker to see it through.
- Free to start
- No ads
- Works offline
- Android & browser
What is a dopamine reset?
A dopamine reset (sometimes called a dopamine detox or dopamine fast) means taking a break from the easy, instant rewards that pull at your attention all day: endless feeds, short videos, sugar, snacking out of boredom.
The goal isn't to "remove dopamine". It's to notice the urge, let it pass, and make room for things that feel good more slowly: a walk, a book, a real conversation, focused work. Many people say everyday things feel more satisfying again after a few weeks.
The rules for 21 days
- No mindless scrolling. No feeds or short videos on autopilot. Messages and things you need for work are fine.
- No added sugar or junk food. Eat real meals; skip the quick snacks and sweets.
- Replace, don't just remove. When the urge comes, do something slower: walk, read, stretch, call someone.
- Do it for 21 days. Momentum starts this plan in strict mode, because the point is to break the loop.
Tips that make it easier
- Move the apps. Put social apps off your home screen, or log out for 21 days.
- Phone out of the bedroom. Use a cheap alarm clock instead.
- Plan your boredom. Keep a book or a walk ready for the moments you'd normally scroll.
- Notice, don't judge. Slipping once isn't failure; tick off what you did and keep going tomorrow.
The Dopamine Reset plan in Momentum
- No mindless scrollingEvery dayNotice the urge to check. Let it pass.
- No added sugar or junk foodEvery daySkip the quick hit. Let your baseline reset.
Make it yours
Start this plan free, exactly as it is. With Momentum Pro you can shape it to your life, or build your own challenge from scratch:
- Your own habitsAdd, remove or rename habits: a dog walk, a spin class, no coffee after 2 pm.
- How often, per habitEvery day, or 1 to 7 times a week. Strength twice, a class once.
- Your recovery daysChoose how many off days you get, or go strict with none.
- Harder habits count moreIn your own plan, give tough habits up to 10 points so they weigh more in your score.
- Any length30, 66 or 90 days, or ongoing.
- A reminder for each habitEach at its own time, so the nudge comes when it helps.
Why it's easier to stick with
- One tap per habitCheck off as you go. No forms, no fuss.
- See your weekA progress ring and calendar show how you're really doing.
- Miss a day, keep goingRecovery days mean one off day doesn't undo your week.
- Reminders that landA daily nudge, and with Pro a reminder for each habit at its own time.
Questions
- How long should a dopamine reset last?
- Common lengths are 7, 14 or 21 days. Momentum's plan is 21 days, long enough to break the automatic loop and feel a difference.
- Can I use my phone during a dopamine reset?
- Yes, for calls, messages, maps and work. What you cut out is mindless scrolling: feeds and short videos on autopilot.
- Is there a free dopamine reset tracker app?
- Yes. Momentum has a ready-made 21-day Dopamine Reset plan you can start and track for free, on Android and in your browser.
- Is the Dopamine Reset plan free?
- Yes. Starting and tracking any ready-made plan in Momentum is free, in the Android app and in your browser. Momentum Pro adds streaks, levels, your own plans and a reminder for each habit.
- How long does the Dopamine Reset plan take?
- 21 days, with 2 habits to check off each day.
Day 1 can be today.
Start Dopamine Reset in a minute. Free to start, no ads.
