Week 3 Check-In: Building Better Habits, One Day at a Time
Welcome, welcome! If you're new here, I encourage you to read the first few blog posts before diving into this one—they set the foundation for everything I’ve been working through durinthis dopamine detox journey.
Real Results, Real Shifts
I’ve continued to make progress in resetting my dopamine pathways. I’m no longer reaching for my phone out of sheer habit, subconsciously opening Facebook or other social media apps. One unexpected discovery this week was that my detox from social media had a ripple effect—I also stopped turning to YouTube, something I didn’t intentionally plan. For years, I’ve filled the quiet moments (especially at night) with clips from The Late Show with Stephen Colbert, Late Night with Seth Meyers, The Daily Show, and Jimmy Kimmel Live. But over break, I was sleeping so well, I stopped waking up in the middle of the night—and more importantly, I didn’t feel the urge to grab my phone if I did. It took me a couple of days to make the connection, but it became clear: the dopamine urge was quieting down. My brain wasn’t searching for those late-night hits anymore.
New Rhythms, New Results
In place of those old habits, I’ve been creating new ones—healthy rhythms that have become sacred parts of my day: -Morning and evening prayer to ground my spirit -Midday meditation to recenter after work -Journaling to process my emotions and experiences These small rituals have brought a new sense of balance and clarity I’ve never experienced before. And it’s not just about removing unhealthy habits—it’s about creating space for creativity and connection. I’m working on more than just this blog now. I’ve started writing songs again, using AI technology to bring lyrics I wrote at 15 or 16 to life. Hearing the songs I’ve carried in my heart for two decades finally put to music? It’s magic. I’m writing short stories about kids with ADHD, creating characters who reflect the beautifully different ways our brains work.
This spark, this creative energy—it feels like something’s been reignited inside me. I don’t just feel productive. I feel alive. Work, Focus, and Flow
Back at work, I’ve noticed a big difference in my ability to prioritize tasks and stay focused. Without the constant noise and distraction from Facebook, alcohol, or even sexual tension, I’m sleeping better, thinking more clearly, and regulating my emotions in a way I didn’t think was possible. The best part? I’m showing up for my kids in a way I’ve always wanted to. We’re walking more, laughing more, and I’m truly present—not just physically, but emotionally and mentally too.
The Temptation Moment: A Test of Willpower
Of course, not every moment is easy. The night before I went back to work, I could feel the pressure mounting—the mental list of things I had to do before Monday creeping in fast. I started to spiral a bit and felt a moment of panic, like, How am I going to do all this without crashing? In that vulnerable moment, I almost drove to the store to grab an energy drink. It was such a familiar impulse. The old me would’ve done it without thinking. But instead, I paused. I reminded myself of how far I’ve come—and I didn’t cave. I powered through without caffeine. And not only did I get everything done, I did it with a clear head, a calm heart, and no crash to recover from. That kind of discipline is still new to me, but I am so proud of myself for choosing presence over quick relief.
The Deeper Shift: From Craving to Consciousness
Something I’ve been reflecting on deeply—especially after conversations I’ve had in the past couple of weeks—is how much my behavior was previously driven by a need to chase connection. I used to confuse emotional intensity for emotional intimacy. I mistook dopamine highs for real closeness. But now, I’m learning to slow down and stay present with people, including a meaningful connection in my life, without needing the highs to validate the bond. I’m not holding my breath for the next message, the next compliment, the next emotional ping. I can just be in the moment—and that feels like real growth. One thing I’ve realized is that dopamine used to dictate my choices. Even with my creative passions or relationships, I used to operate from a place of what feels good now, rather than what aligns with who I’m becoming. And I’m finally shifting that.
Looking Ahead: Building Momentum Into Week 4
As I enter Week 4 of this detox, I’m not just avoiding certain habits—I’m reclaiming agency over how I experience life. The past few weeks have helped me untangle false highs from true joy, and craving from clarity. Now I’m ready to build on that. To take these small, intentional changes and start making them part of a new, long-term rhythm for my life. Because this isn’t just about Lent.This is about who I want to be—long after Easter Sunday.
“Do not conform to the pattern of this world, but be transformed by the renewing of your mind.”— Romans 12:2
Transformation is happening—and it’s holy.
