Depression, Dopamine, and Porn Recovery: Build a 24-Hour Momentum Plan
Quitting porn can feel like pulling the plug on your only source of excitement. Without a replacement rhythm, dopamine flatlines and depression grows. We built this 24-hour template from neuroscience literature and QuitPorn member experiments to keep you moving even when motivation is gone.
Morning: Light + Movement + Mission
- Minutes 0-5: Sunlight exposure or 10,000 lux lamp. It sets circadian rhythm and boosts serotonin.
- Minutes 5-10: Hydrate with electrolytes + protein. Low blood sugar worsens mood.
- Minutes 10-25: “Victory walk” or mobility flow while repeating your why. Movement switches on dopamine without screens.
- Minutes 25-35: Write a single “needle mover” for the day. Depression shrinks when you do something meaningful early.
Midday: Connection + Fuel
Schedule one human touchpoint (message, coworker chat, support call). Loneliness magnifies depressive thoughts. Eat whole-food lunch with omega-3 fats (salmon, chia) to support neurotransmitter production.
Afternoon: Task Sprints
Use 25-minute pomodoros for work/study. After each sprint, log energy level 1-5. If you’re below 3 twice in a row, step outside for 5 minutes. Small resets prevent sliding into hopeless scrolling.
Evening: Downshift Ritual
After dinner, write three wins (even “I showered”). Prep tomorrow’s clothes and workspace. Relapse odds drop when mornings feel intentional.
Night: Sleep Defends Mood
- Blue-light blockers two hours before bed.
- Magnesium glycinate or herbal tea if cleared by your doctor.
- Journal intrusive thoughts, then close the book. Symbolically “store” the worry elsewhere.
Depression doesn’t vanish overnight, but rhythm restores hope. Track this plan for 14 days and share your data with an accountability partner. Consistency beats motivation.