How to make the most of microdosing

What I learned from magic mushrooms

by Christina Hennemann

Microdosing psilocybin is a trend that is hard to miss these days. The psychedelic substance naturally occurring in magic mushrooms has healing effects on a number of mental health issues and a beneficial impact on the mind in healthy people. When I heard more about microdosing psychedelics, I got curious. After browsing books and numerous websites, I had gathered enough information to feel prepared to try it out – and it was one of the best and most profound experiences of my life.

I followed the standard protocol of one day on, two days off and did that for about four weeks, i.e. I took twelve doses of psilocybin in total. If done mindfully, microdosing can truly impact our lives for the better. However, it is hard to come by comprehensive guidelines. Therefore, to spare you the tedious search for resources and actionable advice, here are five tips that helped me make the most of my microdosing cycle.

1. Set an intention

When beginning your microdosing journey, it is important to set an intention. Ask yourself: what are you hoping to achieve with this experience? Is there anything you’d like to change, like unhealthy habits, your mindset, your mood? Write down the answers to these questions and frequently refer back to them as you go through your microdosing cycle. Psilocybin is a powerful substance that helps with creating new neural pathways, i.e. changing deeply-rooted behavioural patterns and restrictive mindsets. This is your chance to work through your blocks and limiting beliefs and superspeed the process of implementing empowering mantras and new, healthy routines. For me, doing some inner child work and working through attachment wounds were my main focus. Over the course of my four-week microdosing cycle, I made sure to read over my intention once a week and add any new insights I’d gained. Another option would be working with a therapist, of course, especially if you have deeply-rooted trauma or other mental health concerns. In that case, I would recommend consulting a professional before beginning your microdosing cycle.

2. Develop a morning routine

The microdose should be taken first thing in the morning, on an empty stomach. This is the perfect opportunity to integrate your magic mushroom experience into a morning routine, which will also allow you to connect with your intention daily. I would recommend meditating, journaling or free-writing, and some light movement such as a walk or yoga as small but powerful tools in your morning routine. I took my microdose before doing some journal prompts and a meditation from To Be Magnetic, which is a self-development and manifestation platform. But you can also find lots of free journaling exercises and meditations online. The Dose offers a free microdosing guide.

After meditating and journaling, I usually had a healthy, nourishing breakfast, did some work (I’m a poet and fiction writer – the microdosing really let my creativity flow), and then got in my exercise for the day or went for a walk. A calm, intentional morning routine allows for an ideal start to the day and will help you make the most of the psilocybin’s benefits by focusing on your inner work. Through my own experience, I was able to work through fears and insecurities and find release and inner peace. The inner child meditations I used felt deeper and more healing, and I could shed those layers of difficult emotions of the past quicker than when not microdosing. However, I want to emphasise that it takes time to practise and internalise your self-care tools and routines. Give yourself grace and be patient.

3. Spend time in nature

Try to put your phone down and connect with nature for at least half an hour every day, or more if you feel like it and have the time. I loved going for a walk in the woods, admiring the deep and bright hues of green as if for the first time, or spending time at the beach and listening to the calming splattering of the waves. Psilocybin makes you feel more connected to nature and helps you to develop a sense of inner peace that is enhanced outdoors. I noticed that I had less of an urge to mindlessly scroll through social media to numb any negative emotions or boredom. Instead, I went outside, took some deep breaths, and let nature refresh me. That way, I was able to come back to my work re-energised and with fresh creativity.

Another benefit of the mushrooms is that they encourage you to live in the moment. I noticed less of an urge to constantly take out my phone and record or photograph every ‘Instagram-worthy’ place or event and instead decided to perceive the world through the lens of my own eyes, cherish and enjoy the now. I did take a few snapshots, sure, but only after truly soaking up the beauty and atmosphere of the moment. And I mean, seriously, how often do we look back through our countless photos on our phones? I find that my most loved memories are safely stored in my brain, and no picture on earth could ever fully capture them. Therefore, I’d encourage you to try the same.

4. Don’t mix with alcohol or other drugs

I had read that alcohol and psilocybin pull your brain in different directions, and that you should avoid mixing the two. Psilocybin makes you more self-aware, provides a sense of connection and love, and heightens your senses. Alcohol, on the other hand, does exactly the opposite: it makes you numb and less sensitive. Therefore, you will probably not feel great drinking alcohol during your microdosing cycle. I tried a glass of wine one day, and although it wasn’t much, I felt the effects of the alcohol numbing out the psilocybin dose I’d taken the day before. My head was spinning more than usual and I had the feeling of missing out on that loving, elated feeling I got from the microdose. Going forward, I only had three mini drinks during my microdosing journey on the days off the dose, and that felt fine, although I didn’t need the alcohol. Overall, this was a very profound change for me, as I’d normally drink at least three or four glasses of wine per week – mostly with dinner, to relax and switch off from work. While microdosing, I was able to wind down and find balance between work and leisure without numbing out. I was surprised to see how long this effect lasted after finishing my microdosing cycle. As of now, more than half a year later, my alcohol intake is still significantly lower and I don’t enjoy the feeling of being drunk anymore. Instead of drinking, I’d rather engage in mindful activities, and I am very pleased with this long-lasting change.

5. Keep a journal about your experience

If journaling isn’t already part of your morning or evening routine, I would recommend writing down at least a few bullet points about your experience each day of your microdosing cycle. Reflect on how the microdose impacted you on the day you took it: track your mood, any emotions that came up, and new insights regarding your intention. Then, the next two days on which you don’t take the psilocybin, think about these questions: can you still feel the effects of the microdose? How does it affect your mood? Do you feel any different than the day before? Have you had any breakthroughs or insights you’d like to write down?

Try to commit to this microdosing diary as it will help you evaluate your experience as you go along, and at the end of the cycle. You want to be sure to know what you achieved during your microdosing journey. For me, it was finding more ease and joy every day, more spiritual connection, less fear and anxiety, shedding past trauma, excitement about the future, and most importantly, trust in myself. The benefits I gained from this journey were profound. While the outcomes will be different for everyone, you will surely have some breakthrough insights if you microdose according to these five tips. Last but not least, however, I want to emphasise that staying consistent in your inner work and self-care rituals will always be more important than any supplements or substances – psilocybin cannot perform miracles, but it can support you on your journey to a more mindful and healthy life.