Most people work damn hard for long hours and scroll when time gets - it’s a dangerous pattern.

It’s like eating healthy all day and then downing five burgers at midnight.

This way, you worsen the impact of long work hours with tiny habits that drain your energy

Take a look at your day:

→ A free moment? Open Slack.

→ While eating? Scroll X.

→ Feeling mentally tired? YouTube rabbit hole.

I lived exactly like this last year.

Managing client work, showing up online, and in every micro-gap, I was drowning in dopamine quick hits.

And when you’re building something meaningful, this distraction tax is brutal:

Your mind gets hijacked.
Your clarity collapses.
Your emotional bandwidth drains.
Your focus muscle weakens without you noticing.

“I want to make sure no one is able to rob me of my focus.” — Iman Gadzhi

So, how do you protect your focus?

The 30-Day Founder’s Dopamine Detox

In January 2025, I committed to a dopamine detox, and my business growth took up.

I started solving business problems faster, gaining clearer insights, and witnessing growth in my business, sales, and personal goals.

By resetting my dopamine levels, I tapped into more outcomes, more focus, and more energy.

Here’s exactly what I did (and how you can start):

1. Cut Down Social Media (Gradually, Not Overnight)

This is how did it:

I shifted from checking social media 20 times/day to 2 times/day.
After a few days, I cut social media from my weekdays and kept it for weekends only.
Now, I just check once in the weekend.

This single change freed up more mental space than any productivity tool ever did.

As a founder, imagine what happens when your mind isn’t being yanked in 20 directions all day.

→ More strategic thinking

→ Better decisions

→ No emotional fatigue

→ No dopamine hangovers

Start with small boundaries. Extend them over time.

2. Audit your screen time

This sounds basic, but trust me - founders underestimate this one.

The moment I saw I was spending 4+ hours on my phone (outside client work)… I felt exposed.

Screen time tells the truth you avoid.

So your action steps:

Check your daily screen time.
Set app limits.
Review daily.

This awareness alone changes your behavior because once you see the number, you can’t unsee it.

Small shifts → compounding clarity.

3. Protect Your Focus Like a Business Asset

A hard lesson I learned:

It wasn’t the work draining me.

It was the notifications around the work.

So I did this:

Turned off every notification except work-related essentials.

Closed Chrome tabs ruthlessly.
Started using one dashboard for my tasks instead of 10 scattered apps.

Your brain performs best when it’s not juggling 17 browser tabs and 14 notifications.

As a founder, your focus is your leverage.

Protect it like revenue.

4. Bring the moments of slowness.

Founders think speed = success.

But speed without clarity = burnout with revenue.

Slowness is where golden insights comes from.

Moments of slowness are like the act of a tiger. A tiger always takes a step back before he jumps on the prey.

These slow moments help you identify:

The wrong tracks we are walking
The broken systems we are working with
And the business leaks that are holding you back.

Build intentional slow moments into your day:

Take a mid-afternoon walk.

Journal your thoughts.

Meditate and listen to your inner voice.

So, you can stay in touch with your mind and get answers from the inner treasure.

Your mind knows what will work for you. Lean towards your inner voice. Listen to it carefully.

When you slow down, you gain clarity.

The changes you will experience later (as I had):

→ You find social media nothing, but noise.

→ Your execution becomes smoother and more intentional

→ You start achieving every determined goal.

Start small.

Build gradually.

Train your focus muscle without shocking it.

As Dan Koe says:

“Yes, you will get distracted. But you will come back every time. That’s how you build focus.”

If you do this for the next 30 days

→ Your decisions get sharper.

→ Your emotional state becomes stable.

→ Your team gets a better version of you.

→ And your agency runs smoother.

Try it.

You’ll feel the shift in Week 1.

I’d genuinely love to know - Which part of this resonated with you most?

Cheering for your next breakthrough,

Sumanpreet Kaur

PS: Whenever you’re ready to take the next step, here are 3 easy ways I can help you scale your business and 2X client capacity:

Got a question? Just hit reply and ask, I’ll personally answer it.
Try the 2-Minute Scale Breaker Finder → You’ll instantly spot what’s breaking in your operations and stealing your time (+ quick fixes inside). Try the quick bottleneck finder
Book a Free Clarity Call → Let’s see if I can help you fix ops bottlenecks and increase your capacity to onboard more clients. Start Here

0 comments

Write a comment

Last Day

Clean Before You Automate

How Founders Scale Teams Without Extra Headcount

If business growth is exhausting you, this is for you

For founders carrying too much

See all posts from Sumanpreet Kaur