Back in 2017, I was going through a series of challenges, one each month, and the results from back then showed me that I had a 65% success rate. In other words, in almost 235 days from 2017, I did what I set myself to do.
Since then, I had other challenges with the purpose of improving my life or testing my limits. From afar, the most difficult challenge was the one where I fasted for 5 days (no food, just water, for 120 hours consecutively).
For November 2025, I set myself to have a dopamine detox and I shared my plan with those who joined the personal development workshops I recently organized.
Therefore, we are 6 people and we’re going through this 30-day challenge and we all have different goals.
For me, the dopamine detox means not eating sweets and carbs at all. No juices, no chocolate, no chips. Also, no dumb scrolling on Instagram, no TV shows, movies, or gaming. At a certain point, I thought that I should create some exceptions for the weekend, but I believe I’m doing just fine without them.
The other people from the group set themselves challenges that are close to mine or entirely different challenges, like daily walking, not eating after 14:00, sleeping before 22:00, or even adding fruits to their daily diet.
I started the challenge last week, on the 27th of October but officially, it started Saturday, on the 1st of November, and I’ll do my best to finish it with a 100% success rate, on the 30th of November.
Below you’ll find, with copy/paste, the introduction I sent on email to the people who joined the challenge.
//– this is where the email starts –//
What is Dopamine Detox?
Dopamine Detox is a 30-day challenge that can help you change your lifestyle.
I decided to start this program as a result of the changes I wanted in my lifestyle, and also to make the ego shut up. In short, I wanted to show my mind that I am stronger than it is and I can do what I set myself to do, for 30 days in a row.
A few years ago, back in 2017, I set myself a challenge every day. And even though back then it wasn’t about detoxifying my body or mind, I did cold showers, ran, meditated, and a few other things. It was for a full year and the mindset I had back then was very helpful for the challenges I did. For this reason, whoever joins the Dopamine Detox challenges, gets a free copy of my book The Power of 30-Day Challenges, which I wrote at the beginning of 2018.
During this challenge, you’ll get from me a few emails, this being the first one. I kindly ask you to download the resources I prepared for you (check the end of the email).
Also, there will be 5 calls, in this order:
- The first call, before we start the challenge, where I talk to you about the schedule, the calendar we’ll be using, habits and cravings, and answer your questions.
- The next 4 calls will be at the end of every week:
- 1st: an interesting exercise that will help you look at yourself in rapport with the person that you want to become (the version of yourself who doesn’t have the toxic behaviors)
- 2nd and 3rd: Q&A – I answer all your questions
- 4th, in the last day of the month: I talk about gratitude and congratulate you for your efforts
I hope Dopamine Detox will give you the things you need and will be the start of your new lifestyle.
This challenge is a group activity, not an individual session.
//– this is where the email ends –//
What is it that I want to get out of Dopamine Detox?
I want the participants to have the info and tools they need so they better manage the change they want and learn how to navigate the setbacks of change.
At this moment, the challenge happens in a private group and I want it to stay like that for November. Therefore, I don’t accept new people.
But I’d like this challenge to become a program of dopamine detox that I will periodically run, at least 3-4 times/year. And next month will probably be February 2026.
I promise that at the end of this article I’ll add more information about the progress. Until now, in the 7 days that have passed, all I can say is that I went from 71KG to 69.8KG and my mornings are without energy.
New Update after the challenge ended
Two weeks ago, I was writing an article and I was sharing there the ways in which the challenge changed and how I dealt with it: When the plan doesn’t work, instead of punishing yourself, adjust the route.
Today (1st of December), I’m here with an update about the challenge. In all the 34 days (27 Oct – 30 Nov), I did the following:
- Ate healthy (without sugar or carbs) for 10 days
- Ran daily for 10 consecutive days, 5 kilometers/day
- Meditated 10 days, between 15 and 45 mins/day
- For 4 days I didn’t do what I set myself to do
Or, with other words, I did 88% of what I set myself to do, in the 34 days of the challenge, and it makes me very happy with my achievement.
With love and optimism,
David
