Beware of the Dopamine Hangover

It’s that time of year again.

The new planner is in the mail. It’s time to pick your word of the year.You have your YouTube playlist of the DIY projects you’re going to tackle in 2026.

We love that for you here at Route to Respite, but we want to warn you of the…

Dopamine Hangover.

I think most people can agree—hangovers are no bueno. You’re out of commission for a day—at least. Three days if you’re over the age of 35. IYKYK.

The dopamine hangover I’m talking about lasts far longer than a bad night’s sleep or a weekend of overindulgence. It lingers.

Dopamine is the chemical messenger in your body tied to the reward system. It rises when something feels pleasurable, exciting, novel, or satisfying. It’s released when you’re involved in activities like planning.

It doesn’t quite know the difference between planning and reality. So it sort of makes you believe that the goal being accomplished is inevitable. When the goal is not accomplished, or is taking longer than it’s “supposed to,” dopamine drops and the vibes are over.

(((And SOMETIMES—even if the goal is accomplished and you didn’t enjoy the process—you could still get a dopamine hangover because you thought it was supposed to feel different.)))

Planning, especially during New Year vibes, spikes our dopamine.Our brain gets so excited about the possibilities and future accomplishments planned for 2026. Cue the daydreams running through your mind as you write down all the things you want to accomplish. You’re envisioning crossing the finish line. What a time to be alive.

Then reality hits.

Oftentimes, during our planning extravaganza, we forget to account for our patterns, habits, trials, and tribulations that keep us from achieving our goals—or the work and effort needed to accomplish such goals.

The realization that just because we wrote it down in our planner does not mean we are entitled to it being accomplished hits us hard.

The dopamine drops… and we feel like poo.

With the dopamine high of planning wearing off, you start to feel discouraged, questioning your ambitions. You start convincing yourself out of your goals and renegotiating your plans—if at all.

The tale is as old as time, and you’re not alone.

Here is the good news: this is normal, and there is a way through.Now that you know this about yourself, plan for it.

Regardless of whether you’re keeping your original goal or remixing it, here are some great prompts to work with and journal on:

Q: What are my patterns that I need to be aware of that would keep me from my goal?

Q: How will I counteract this?

Q: Is the timeline nourishing for the season of life I am in?

It’s also an opportunity to understand your ambitions and where they are coming from.

A question I have recently asked myself that really checked me is: Are my goals glorifying myself or God?

When I filter my goals through that lens, things get a lot clearer and calmer.

Your goals should feel bigger than a to-do list because they are literally how you are designing your life—the life we are each blessed to have. Handle yourself and your goals with care.

I hope this helps.

In service,

Dr. Crystal

P.S. Ready to invest in yourself in 2026 in a real, tangible, gimmick-free way? Try my 90-minute Life and Health Check up to accomplish your goals and improve your health span at the same time. Reach out to RTR.Crystal@gmail.com with questions or fill out the form below.

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