Dopamine Detox For ADHD - by Tonya Rothe

COURSE

Dopamine Detox For ADHD

With Tonya Rothe

ADHD brains crave quick dopamine hits, which can lead to distraction, overwhelm, and burnout. This course will help you reset your brain, regain focus, and feel more in control—without forcing strict rules. You'll learn: •Why ADHD brains seek quick dopamine and how to work with it •A simple way to pause impulsive habits and reset your focus •How to balance fast dopamine (social media, shopping) with slower, lasting dopamine •Breathing techniques to calm your brain in the moment •Daily check-in practices to help you stay aware and adjust as needed This course is designed for ADHD minds—no guilt, no restriction, just small, doable shifts that actually help.

FocusGroundedStress & AnxietySecular MindfulnessOpen AwarenessStressPerformanceHealth & HappinessSecularMindfulness

Meet your Teacher

Tonya Rothe
Washington, USA

Tonya is a Professional Holistic Wellness Guide who helps ADHD and other Neurodivergent humans break free from cycles of overstimulation, distraction, and burnout. With lived experience and a deep understanding of how focus, energy, and impulsivity impact daily life, she offers practical tools to create balance without rigid rules. Her approach is supportive and down-to-earth, helping Neurodivergent minds and bodies work with their natural rhythms, regain clarity, and feel more in control.

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8 Days

1.8k students

4.9 stars

6 min / day

Focus

English

Lesson 1

Why Your Brain Craves Quick Dopamine (And How To Break The Cycle)

ADHD brains are wired for fast dopamine, which can make focus and balance feel impossible. In this lesson, we’ll explore why we chase quick hits of stimulation—like scrolling, shopping, or multitasking—and how this cycle leads to distraction, overwhelm, and burnout. You’ll learn: •What dopamine is and why ADHD brains process it differently •Why we struggle with focus, motivation, and impulsivity •The first step to breaking the dopamine loop without guilt or restriction By the end of this lesson, you’ll have a better understanding of your brain’s patterns and how to start working with them instead of against them.

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Lesson 2

The Dopamine Crash: Why We Feel Drained & Scattered

After a rush of quick dopamine, ADHD brains often crash—leading to exhaustion, frustration, and difficulty focusing. In this lesson, we’ll explore why overstimulation leads to burnout and how to recognize the early signs of a dopamine crash. You’ll learn how to shift from feeling drained and scattered to more steady, sustainable energy without relying on constant stimulation.

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Lesson 3

The 72-Hour Rule: A Game-Changer For ADHD Impulsivity

Impulsivity is a common challenge for ADHD brains, especially when it comes to dopamine-driven habits like shopping, scrolling, or jumping from task to task. In this lesson, we’ll explore the 72-hour rule—a simple but powerful way to pause before acting on impulse. You’ll learn how waiting can help your brain disengage from hyperfocus, make clearer decisions, and avoid dopamine crashes.

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Lesson 4

Fast Vs. Slow Dopamine: How To Create Balance

Not all dopamine is the same. ADHD brains often chase fast dopamine—the quick, easy hits from social media, shopping, or multitasking. But slow dopamine—the kind that comes from deep focus, movement, and creativity—helps us feel more balanced and in control. In this lesson, we’ll explore the difference between the two and how to create a mix that works for your brain, rather than against it.

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Lesson 5

Dopamine Reset Breath: Calm Your Brain In 60 Seconds

When ADHD brains are overstimulated, restless, or scattered, it’s easy to chase more dopamine instead of pausing. But a simple breathing technique can help reset your nervous system in under a minute. In this lesson, you’ll learn a Dopamine Reset Breath, a quick tool to bring immediate calm, focus, and balance—anytime, anywhere.

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Lesson 6

The ADHD Motivation Trap (And How To Escape It)

ADHD brains are wired for instant rewards, which can make it hard to stay motivated when results take time. If you’ve ever started something important only to get distracted, lose interest, or abandon it halfway through, you’re not alone. In this lesson, we’ll explore why motivation fades and how to rewire your brain to recognize small wins—so staying focused becomes easier.

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Lesson 7

ADHD Dopamine Check-In: A Daily Reset For Your Brain

Dopamine balance isn’t about strict rules—it’s about awareness. Some days, your brain will crave fast dopamine; other days, you might feel drained and unfocused. The key is noticing what your brain needs and making small adjustments. In this lesson, you’ll learn how to do a simple dopamine check-in, helping you stay balanced without guilt or restriction.

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Lesson 8

Your Dopamine Reset In Action: Making This A Lifelong Practice

Dopamine balance isn’t something you “fix” once—it’s a daily practice of noticing, adjusting, and making choices that support your focus and energy. In this final lesson, we’ll put everything together in a real-time reset practice so you can feel what balance looks like in your everyday life. No perfection required—just small, steady shifts that help you feel more in control.

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4.9 (107)

Recent Reviews

Michael

Michael

January 24, 2026

Practical and immediately useful. Would like to learn more about the other elements - serotonin, oxytocin, endorphins

Maria

Maria

January 17, 2026

This course was so helpful in helping me recognize the Dopamine craving. Pausing and feeling it in my body and choosing to notice it rather than just reacting. Tanya, your soothing, encouraging and gentle manner was helpful💗thank you!

yasminka

January 10, 2026

Thank you, thank you thank you can’t wait to do this with my 12 year-old this evening so many amazing nuggets have a sense of hope considering the diagnosis. Thank you for sharing.

January 7, 2026

Add one more thing, how I take, thank you

Marie-Claire

Marie-Claire

November 28, 2025

So practical.

Kim

November 25, 2025

Learning to be aware has changed my thinking and making those small micro decisions help every day

Frank

November 13, 2025

Dear Tonya, Thank you for this course! I am still in the phase of diagnosis, but I have the feeling that you helped me already. I am pretty sure to come back to this course soon. Possibly together with my son who is having a really hard time controlling the impulse to pick up his phone and forgetting his life over it. Thanks again! Frank

Sammi

Sammi

November 6, 2025

This was SO helpful, by far one of the more practical courses I’ve done here/elsewhere as I will definitely be using what I learned daily. I finished this in 3 days and already feel a difference from just pausing before being impulsive and noticing how different thoughts and actions feel in my brain and body. THANK YOU!

Christin

Christin

October 30, 2025

I enjoyed the supportive approach to the challenges of ADHD and dopamine addiction and how to navigate appropriately. I was not aware of the difficulties involved with ADHD and managing the symptoms. So having these techniques in my mind to make better decisions and explore my own feelings ensures I am able to make clear decisions.

Shana

Shana

October 23, 2025

I loved this course. It is a simple explanation of how toi much or too little dopamine affects the ADHD brain. Tanya explains dopamine balance well and the exercises can be done whenever needed. My only complaint is that the pauses between explanation and practice are longer than I expected. I have to check my phone to make sure the course is still playing 😆.

Pam

Pam

October 20, 2025

I come to this diagnosis late in life. But to work with my brain rather than against seems possible now.

Rob

October 7, 2025

Thank you!

Rochelle

September 30, 2025

simple, helpful. I learned a lot! thanks for this.

Kathleen

August 10, 2025

Thank you! This was helpful!

Cycling

July 28, 2025

Real practical advice

Lisa

Lisa

March 12, 2025

The information was really helpful and new for me. The audio was really hard for me to hear. I turned it to full volume with headphones to hear it softly. Thanks for the dopamine info. I feelvery encouraged to pay more attention to how it feels in my body.

Pauline

Pauline

March 9, 2025

I found this very helpful to understand the reasons behind my impulsive decisions and help how to recognise them and manage them better. Thank you.

Jan

Jan

March 6, 2025

Amazing session, great content and insights, big thank you for sharing 🫶🏾👌🏾🙏🏼

Lisa

March 6, 2025

Thank you very much lovely short paved sessions that I found very empowering and comfortimg very well paced sessions that are too long or wordy overestimate me thank you again for your insight😊❤😊🌸xx

Brian

Brian

March 3, 2025

Nice insight and pathway to help deal with my condition.

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