Dopamine Reset
Turn down the noise. Want things again.
- A 2-minute Pull Profile that shows which loop has you hooked
- Five core steps, plus a ready-made day and 4-week plan for your loop
- A plan for when you slip, and 50 screen-free things to do instead
Instant PDF download · Print or fill on screen
Different loops hook you in different ways. They need different fixes.
The guide opens with a 2-minute Pull Profile. Your loop decides your day, your 4-week plan and what replaces the habit.
Attention trained on 15-second rewards. Slow things feel unbearable.
Instant progress in the game. Real goals feel slow by comparison.
Self-worth tied to likes and views. Silence feels like being left out.
Other people’s stories stand in for your own.
Real pages from the guide
8 chapters and five core steps
Your Pull ProfileThe diagnostic: which loop has you hooked
What’s Actually HappeningWanting vs liking, variable rewards, and the “fried receptors” myth
Five Steps to FreedomThe core system that works for every profile
Your Type ProtocolA ready-made day and 4-week plan for your loop
Rebuild the Reward SystemExercise, cold, urge surfing and the Reset Stack
When You SlipA recovery plan, not a guilt trip
30-Day TrackerDaily scores and weekly reviews
50 Screen-Free ActivitiesPrint it. Use it when the urge hits.
Cheat Sheet & FAQThe whole reset on one page, plus client questions
Kill the notificationsToday, before Day 1. Feed apps off the home screen.
One-hour bookendsNo feeds in the first hour after waking or the last before sleep.
Create before you consumeThe first reward of the day is earned, not served.
Replace, don’t just removeSwap the cheap reward for a real one that meets the same need.
Weekly digital silenceOne day a week with no feeds, news or streaming.
I wasn’t broken. I was overstimulated.
This guide is the system I use: the science without the hype, a diagnostic to find your loop, and a 30-day plan to break it. Not as a monk. You keep your phone. You just stop letting it keep you.
— Alex, performance coach
Questions clients ask
Do I have to delete all my social media?
No. You remove the infinite, automatic version of it for 30 days, then bring back what you actually value, on a schedule. Messaging apps for real people stay.
I need my phone for work. Can I still do this?
Yes. Keep email, calendar and work chat, but move them into set windows and turn their notifications off. Feeds and short video are what we cut, not your job.
Will I feel worse at first?
Usually, for a few days. Restlessness and the urge to check are strongest in week 1. Most people tell me the evenings feel different by the second week.
I slipped on Day 10. Do I start over?
No. Keep the count and keep the tracker. One bad day doesn’t erase nine good ones. The guide has a two-minute return plan for exactly this.
How do I get the guide?
Right after payment you get the PDF download link on screen and by email. Print it or fill it in on screen.
Everyday overstimulation, not clinical conditions. If you have signs of depression, an anxiety disorder, ADHD, or a behavioral addiction that is damaging your work, money or relationships, please work with a licensed professional. If you take medication, clear the supplements in the guide with your doctor first.
Start your 30 days today
Instant PDF, a printable tracker, and a 30-day plan built for your loop.