7 daagse cursus

Reset Your Mind: A Gentle Dopamine Rebalance

Door Mark Rowland

Wat je zal leren

This course offers a steady, practical approach to rebalancing your relationship with stimulation, focus, and reward. In a world where attention is constantly pulled in different directions, it’s easy to feel distracted, restless, or less satisfied with everyday life. This course helps you understand why that happens and how to shift it gently. Across the sessions, you’ll explore how dopamine influences motivation, habits, and attention in simple, real-life terms. Each lesson combines a clear teaching section with a guided meditation and a small daily action, helping you move from understanding into direct experience. The aim is not to remove the things you enjoy or to follow strict rules. Instead, you’ll learn how to create space, regain choice in your actions, and reconnect with a more natural sense of focus and satisfaction. By the end of the course, you can expect to: * Recognise patterns of automatic behaviour and stimulation * Feel more in control of your attention and daily choices * Experience greater clarity and mental steadiness * Reconnect with simple, everyday forms of enjoyment * Build small, sustainable habits that support long-term balance This course is suitable for anyone who feels pulled by constant distraction, wants to improve focus, or is looking for a calmer, more intentional way to move through daily life. No prior meditation experience is needed. Each step is guided in a way that feels approachable, realistic, and easy to integrate into your day.

Mark Rowland

United Kingdom

Mark Rowland is a meditation teacher and sound practitioner who guides people back to a steadier, more grounded way of living. Through his work on Insight Timer and in-person sessions, he blends practical understanding with calming, accessible meditation. This course brings together modern insight into attention and habit patterns with gentle...

Les 1

Notice What Pulls Your Attention

This first session introduces how dopamine shapes attention, motivation, and everyday habits. You’ll begin to notice how constant stimulation can quietly influence your ability to focus and feel satisfied. Through simple teaching and guided awareness, this day builds a steady foundation for the rest of the course, helping you observe your patterns with clarity and without judgment.

Les 2

Creating Space From The Pull To Act

Today explores how dopamine shows up in everyday urges and impulses, often pulling your attention before you’ve had time to choose. You’ll learn how to recognise that subtle feeling of anticipation and begin creating small moments of space before acting. Through both teaching and guided practice, this session helps you step out of automatic patterns and return to a steadier, more intentional way of moving through your day.

Les 3

Restoring Your Natural Baseline

Today explores how repeated stimulation throughout the day can shift your baseline level of focus and satisfaction. When your attention is constantly pulled by notifications, switching tasks, or checking your phone, everyday activities can start to feel less engaging. This session helps you understand how that pattern develops and how it can begin to settle. Through teaching and guided practice, you’ll spend time with one activity at a time, allowing your attention to stabilise and your experience to feel more steady and clear.

Les 4

Break The Urge–Reward Loop

Today focuses on what happens when an urge leads directly into action and then into reward. Each time this loop completes, it strengthens the pattern and increases the likelihood of repeating it. This session helps you recognise that sequence clearly and begin interrupting it in real time. Through teaching and guided practice, you’ll learn how to pause at the point of urge, observe what follows, and reduce the automatic pull of repeated behaviours.

Les 5

Rebuild Natural Reward

Today focuses on how reward is experienced after effort, attention, and completion. When quick stimulation becomes frequent, the brain begins to rely on fast rewards, making deeper forms of satisfaction harder to access. This session helps you reconnect with the reward that comes from completing a task, staying present, and engaging fully with what you’re doing. Through teaching and guided practice, you’ll begin strengthening a more stable and lasting sense of satisfaction.

Les 6

Shape Your Environment To Support Focus

Today focuses on how your environment influences your behaviour without you needing to think about it. Many habits are not driven by strong urges alone, but by what is visible, available, and easy to access. This session helps you recognise how your surroundings guide your attention and shows you how small changes can support steadier focus and fewer interruptions. Through teaching and guided practice, you’ll begin creating conditions that make it easier to stay with one task at a time.

Les 7

Carry Your Focus Into Daily Life

This final session focuses on how to continue what you’ve built in a way that fits into your daily routine. Instead of trying to apply every idea at once, you’ll choose one action that you can repeat consistently. You’ll identify where this fits into your day, such as while working at your desk, preparing food in your kitchen, or walking outside. This session helps you leave with a clear plan that feels realistic, repeatable, and easy to maintain.

Recente Beoordelingen

ilinca

May 16, 2026

Excellent course! Kind and very helpful 🪷 Thank you for creating it 🙏

Mark Rowland's Collection

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