A Dopamine Detox To Reset Your Life In 30 Days

This is for those times where life

starts to lose its wonder and zest. When

you feel more tired than you do calm.

When you may not realize you're using

coffee as a security blanket. When you

start to notice dark circles under your

eyes. When you look back to a time where

life felt seamless and almost magical.

Because there's a harsh reality of

living in today's world. By simply

living, we take on risk. But not the

good type of risk. The risk of binge

tech like social media, streaming,

gaming, and news. The risk of simulated

sexual stimulation like pornography, and

dating apps. The risk of consumables

like alcohol, drugs, and junk food. The

risk of thrillseeking like gambling,

shopping sprees, or extreme sports. Now,

I'm not one to demonize your actions

here. I'm not a saint by any means. I'm

just a guy who studies weird stuff and

shares what he learns on the internet

for money, sure, but also meaning.

Because if I wanted to get filthy rich,

I'd start a religion. Most people online

love to put on this guise of perfection.

They'll be the first to tell you when

you're doing something that's just

slightly bad. But when you look at their

life, they're usually not in the

physical mental spiritual or

financial situation that you would ever

want to be in. And that's the thing.

You've done what someone else thinks is

bad at least 5 to 10 to 100 times this

week. and so have the people that think

what you're doing is bad. And that's

fine. But we're not here to discuss

morality behind all of this. Instead, I

want to talk about this. When you live

in today's world of convenient quick

pleasures, and if you don't want to

become a monk, because if you did want

that, it's out of ego, which I find

funny, then you need a tool to perform a

factory reset on your life. Humans

create tools to solve problems.

Technology creates problems, but it also

allows humans to do what used to be

impossible. Meaning, in this world of

technology, you need some kind of tool

to mitigate the problems that technology

causes. If you're not going to go and

live off in the woods, then you need to

implement something into your life that

helps mitigate the risk of using your

phone, using the internet, being around

cheap and convenient foods, etc. So, if

you do what we're going to talk about at

least once a year for 30 days at a time,

you will buffer the consequences of

modern life. In other words, you will

bring that childlike wonder back into

your life. That feeling of not caring,

that feeling of non-narrow-mindedness,

of open-mindedness, of not being stuck

in your head all day and actually being

able to experience life on a deeper

level. So, before we talk about the

actual dopamine detox protocol, let's

talk about the brain. Let's talk about

what's going on, why this cheap dopamine

epidemic is such a problem. And I also

want to note that Superhum 90, which is

a protocol to reset your life in 90 days

instead of 30 like we're talking about

in this video with training, nutrition,

and lifestyle systems, that goes live on

October 28th, and the price increases

then. So, if you want to check it out,

link in the description. Your brain

operates on a salience network, meaning

whatever provides the most dopamine

becomes the most important. I think you

can already see how big of a problem

that can become. But let's have some fun

and let's break it down. As we've

discussed way too many times, Mihi

Chickpet Mihi, the godfather of flow,

the flow psychologist, he found that

flow states or the optimal state of

human experience or just pure enjoyment

require a specific skill to challenge

ratio. If the challenge of a goal is too

high for your skill level, you get

anxious. If the challenge is too low,

you get bored. You wouldn't fight a

level 100 character when you are a level

one. It just doesn't make sense. Over

stimulation destroys the potential for

flow states or enjoyment because it

raises the bar for what you consider

stimulating. Everything that is more

boring than your phone, gambling, porn,

partying, and the rest is automatically

labeled as boring by your brain. So, a

dopamine detox has become a

well-marketed way of resetting your

baseline for stimulation. And it works

so well for three reasons. The first is

that boredom is the gateway to novelty.

Carl Young, OG psychologist, harped on

the importance of shadow work or

confronting the uncomfortable aspects of

ourselves we typically avoid. Sitting

with boredom does just this. It

activates breakthrough insights. When

the rational mind stops trying to solve

everything, it reveals our authentic

desires beneath external conditioning.

It sets the scene for three flow

triggers, making you more likely to

enter a season of intense learning and

building. The first trigger is deep

embodiment, so being present with

discomfort. The second is novelty,

because boredom forces you to seek new,

healthier stimulation. And the third is

unpredictability, not knowing what will

emerge from the void. You're bored

because you don't have a quest. You

don't have a quest because you're

playing someone else's game. And

counterintuitively, the solution is to

stop playing any game and sit with your

boredom until your own becomes clear.

Now, the second reason that dopamine

detoxes work so well is that the brain

will upregulate dopamine receptors when

deprived. Because hyonic adaptation is

your psychological thermostat. No matter

how high or low the temperature goes, it

always tries to return to the set point.

This creates what psychologists call the

hydonic treadmill. You're always running

toward the next source of pleasure, but

the satisfaction never lasts. Each

experience becomes your new normal,

requiring more intense stimulation to

achieve the same emotional high. But

when you deprive yourself of pleasure,

the opposite happens. It's a hydonic

treadmill reversal. Slowly, then

rapidly, simple pleasures become

enjoyable again. You experience what the

Buddhists call beginner's mind. You

notice the detail in the sky when you

walk outside. You notice the hint of

rosemary in a well-cooked meal. life

becomes electric as it should be. Now,

the third reason a dopamine detox works

is that you don't need motivation, you

need clarity. Now, Nal said, "All of

humanity's problems stem from man's

inability to sit quietly in a room

alone." So, think about that. When was

the last time that you actually created

space for emergence? Because that's how

reality works. Through chaos or a change

in perspective of chaos, order emerges.

And when I hear that, I can't help but

think about this image. A dopamine detox

creates space for sensemaking. That is

processing and integrating experience.

In the information age, modern

technology creates a context collapse.

Our brain is only capable of processing

so much information, around 50 bits of

information per second through our

conscious attention. So, if you were to

binge on food over the course of a

month, you would probably gain a good

amount of fat. Now, if you were to binge

on information from social media, as an

example, every day since you've had the

app installed on your phone, you're

walking around mentally obese, and you

don't notice it because it's become

normal. It's homeostasis. Now, when you

deprive yourself to the point of

boredom, you're almost forced to

confront all of the problems that you've

suppressed over the years. Now, it will

be painful, but if you sit with it long

enough, you'll receive a burst of

clarity that launches you into a new

phase of life. So now we can talk about

the actual dopamine detox protocol. What

are we going to do for the next 30 days?

Now the ultimate goal isn't to become an

aesthetic or a monk or go off and live

in the woods and never experience modern

pleasures again. The goal is to develop

sovereignty and agency. The capacity to

choose consciously rather than to react

compulsively. the capacity to notice

where your life is heading, generate new

goals that align with the future you

want, and act toward those goals without

permission from anyone else. A periodic

detox is a calibration tool to keep you

on track every 6 to 12 months. And this

creates the foundation from what our

Lord and Savior, Mihi Chic, Mihi,

considers the highest human aspiration,

a life composed of flow states where

challenge and skill dance in perfect

harmony, creating meaning through

engaged attention and action. With all

of that said, here's the protocol. Step

one is the pain and gain story. Because

before we continue, there's a problem.

You've watched this far. You like what

you're hearing. You're motivated to

change your life. But we all know that

unless you set the stage for an identity

shift because all lasting behavior

change is identity change. You will give

up in 2 weeks like always. So, you need

to create a visceral, emotional, and

specific story. Two stories to be exact.

one for where your life will end up if

you keep living in pain and one for who

you will become if you decide to change.

Now, for things like this, I love using

AI. I don't like having AI tell me what

my pain story is or my gain story is

because it needs my personal context.

That's when I like using AI. So, when I

have to amply give it my personal

context and it can string things

together and show me things that I

didn't know before and it can just be

difficult to dig into your own head and

find out what these things are. Usually

it comes through a few months of just

going about life and having

conversations and noticing little things

here and there that you pick up and you

realize, oh yeah, I don't want that. I

do want that. Now I have a piece of this

story. But you can get that faster by

conversing with AI in the correct way.

So I created this extremely extensive AI

prompt to ask you questions and to help

determine what your pain and gain story

is. And this is the foundation for

having the motivation to actually

change. Now, a disclaimer here is that I

programmed this to be pretty intense. I

told it not to hold back. It digs deep

and it tries to get to the root of your

motivation. Now, this is just one prompt

that I'm giving away for free, but there

are four more in Superhum 90, the

complete life reset in 90 days that I

talked about before. Link in the

description if you want more of that.

Now, step two in the protocol is to go

monk mode. Because if you've never done

this before, it'll be difficult. And if

you don't have a deep intrinsic reason

to see it through, you will probably

give up very quick. That's why step one

is so important. Now, for 30 days,

you're eliminating binge tech, social

media streaming gaming news a

natural sexual stimulation, porn and

dating apps, consumables, alcohol,

drugs, junk food, sweetness in general,

and thrillseeking. So, gambling,

shopping sprees, extreme sports. Now, if

you're asking, "What will I do with my

time, then?" That's the exact problem.

What do you mean, what do you do with

your time? You do what non-addicted

people do. You move. You exercise. You

talk to people. You prepare your food.

You learn and build toward your goals.

And when you aren't doing those things,

you sit with the boredom until it's no

longer boring. Now, getting into things

that you can actually implement in your

lifestyle. Step three is to walk 10,000

steps a day. Sounds simple, but hear me

out. Now, the funny thing here is that

10,000 steps a day was actually a

marketing gimmick to help sell

pedometers. The sweet spot for walking

is actually 7,000 to 8,000 steps. That's

where most of the benefits are received.

10,000 steps just sounds nicer. Now, why

go on more walks? For most untrained

people, it's a form of lowintensity

cardio. It improves digestion, blood

pressure, and insulin sensitivity,

helping you to get and stay lean. You

finally get some sunlight to unfuck your

circadian health. It's an undistracted

time to learn something new. So, listen

to an audiobook or lecture. You can

resolve mental turmoil and reflect on

your life. and you can generate ideas

that can be put to use in your deep work

sessions. Now, specifically here, I'd

recommend the 3x 20 method. That's what

I'm calling it. And what it is, super

simple. You walk three times a day, 20

minutes after each major meal,

breakfast, lunch, dinner. Cuz one, 20

minutes is more than doable. Two, if you

do that three times a day, you get all

the benefits. That is probably going to

equal 7 to 8,000 steps, and you'll

probably hit 10,000 if you walk at any

other time during the day. Because the

thing here is if you do it morning,

afternoon, night, you get morning

sunlight, afternoon sunlight, evening

sunlight, which will drastically

increase your sleep quality. You'll be

dropping water weight and inflammation

if you've never done this before. And

you're going to notice a decently

drastic change in how you look and feel

within the first 7 days. And this is

considering you live the average

American lifestyle. And this is in the

context of the entire dopamine detox

protocol. The 10,000 steps is to just

get you moving. Now, the fourth one

building on top of that is to go to the

gym. Seriously, because when I look and

feel terrible, I don't want to do

anything with my life. I want to hide

from the world. I don't feel confident

in my actions. So, I stop caring even

more. I let myself go. I binge eat. I

have zero discipline and simply feel

worse. Now, I personally believe that

every single person should do some form

of resistance training. Cardio is great,

but so is a bit of muscle mass. In my

own life, I like going to the gym and I

like walking. Sometimes I do do cardio

in the morning and I've actually been

doing more of that just 20 minutes first

thing when I wake up. But the other

thing here is that frankly, nobody wants

to look like a runner. And I'm talking

about runners who only run and don't

lift or didn't build their physique by

lifting and then start running. And

people think that they got their

physique from running. That's not how it

happens. And it's okay to not lie to

yourself. Men, you want broad shoulders

and a Vtaper. Women, you want the

hourglass figure. It's a survival

mechanism. And you will only create that

physique in the gym or through some form

of resistance training. You can do

calisthenics, you can do at home

workouts, but the most optimal way and

arguably the most enjoyable way is to

just go to the gym. And no, ladies, you

will never get too bulky. Men have been

trying to do that their entire lives and

they still can't do it. Now, beyond

that, 30 plus minutes of exercise

provides steady and sustainable dopamine

release. Physical movement is one of the

most reliable flow triggers. It creates

BDNF or brain derived neurotrophic

factor supporting neuroplasticity.

Strength training lowers risk of heart

disease, diabetes, cancer, and early

death. Plus, muscle protects against

frailty as you get older. More muscle

equals higher BMR equals you can eat

more without gaining fat. And it boosts

mitochondrial density and efficiency,

which equals more energy. And I don't

want to hear the regurgitated lifting

weights is risky and can get you injured

because the answer is yes if you're

stupid or don't know what you're doing.

So, first learn about it. Two, go to the

gym. Three, if you want my training or

also my trainer training that he's given

me because Superhuman 90 was created by

both of us, check that out. Now, step

five is to do an elimination diet

because I love health and fitness. It's

been a passion of mine for 15 years now

since I was 15. I just turned 29

yesterday. And yes, when I was 15, I was

obsessively tracking calories and

macros. I've tried every diet under the

sun. But since I've tried every diet

under the sun, I understand that they're

all based on a few principles and I try

to be non-dogmatic about all of them.

With that said, I do think that everyone

should do an elimination diet at least

once in their life. Why? Because it

nearly guarantees a drastic boost in

energy. Two, you'll also lower

inflammation and drop water weight,

making you look 10 lbs lighter with a

tighter jawline. If you actually commit

to it for 30 plus days, you will rewire

your eating habits and potentially

become disgusted at the thought of

eating hyper palatable foods again. And

you may find foods that create digestive

problems, skin problems, headaches, or

foods that just make you feel terrible

without you noticing. So, to make this

simple and not have this video drag on,

just try the vertical diet. It's by Stan

Efforing. Many bodybuilders swear by it.

Many other people swear by it, but

here's an image. It's pretty simple. red

meat, very nutrient-dense, white rice,

easy to digest, and micronutrients from

various other things. Literally, just

follow this graph. But this is the diet

that I kind of return to when I need to

go back to a baseline, when I find

myself going out too much or going to

Chipotle after the gym and starting to

feel worse or look puffier in the face

in the morning. But yeah, try it out.

Now, step six is to build a new project

that increases your potential. Now,

listen to this carefully. The best way

to learn is to build a real world

project and only search for information

when you need it. How much you learn is

directly correlated with how much

progress you make on the project. When

you watch endless tutorials, you fill

your mind with noise and chaos. Most of

that information goes to waste. It leads

to overwhelm, anxiety, and slows down

how fast you learn. Now, when it comes

time to build the project, because the

only reason you're learning in the first

place is to build the project. You feel

as if you learn nothing and you have to

search for the information anyway. So,

if you want to learn faster, skip the

tutorial phase. Outline a project first.

Now, this confuses a lot of people. What

do you mean by a project? A project is

anything. Your health can be a project.

Your business can be a project. A thing

in Photoshop can be a project. A project

is simply a structured way of achieving

a goal or making progress toward a goal.

It's a way to further narrow your frame

of reference so your mind biases the

right information as you learn. As you

read books, study tutorials, or have

conversations, good dopamine will spurt

into your brain to signal that

information is important for the

completion of the project. Your

subconscious will munch on problems and

send relevant ideas to your conscious

mind. This is what creatives call shower

thoughts. It's when the default mode

network in your brain is active when you

are at rest. Charles Darwin worked on

his projects and focused blocks, then

went on long walks. And on these walks,

his brain was at rest and potential

solutions to problems pop into his head.

Now, here's how you start a project.

Choose something to build that moves the

needle toward what you want in life.

Now, from earlier, this is your pain and

gain story. Create a note or document

and brain dump everything that comes to

mind. Save three to five sources of

inspiration that you want to emulate. If

I'm creating a YouTube video as a

project, I would save three to five

YouTube videos I would want to create

similar iterations of. Study those

sources and break down their structure

or characteristics. Outline the project

into sections, milestones, images,

inspiration, and what you need to know.

And last, have a place to capture ideas

that come to mind. Preferably somewhere

you don't lose the ideas or forget about

them. So, now that you're ready to

start, don't start learning. Just start

the project. Now, step seven, and

arguably the most important one that

nobody does, is to reflect for 10

minutes every night. Because your brain

is constantly trying to process your

experiences, and when you don't give it

dedicated time, it hijacks your

attention at the worst possible moments.

This is the zygarnic effect. Your brain

holds on to incomplete tasks and

unprocessed experiences, creating

tension that drains your cognitive

resources. So reflection helps close

open loops for the day among other

things like it is an active

metacognition or thinking about your

thinking the highest form of human

intelligence. It builds a feedback loop

for progress and after 30 days you'll

have 30 data points about what actually

moves your life forward. It transforms

mistakes into data rather than regrets

and it reduces decision fatigue for

tomorrow. So, set a non-negotiable alarm

for 9:30 p.m. or 30 minutes before

bedtime. And use the 321 framework.

Three wins, two lessons, one intention

for the morning. Use a physical

notebook. Don't go down any digital

rabbit holes, especially before bed. And

you can start with 2 minutes if 10

minutes feels like too much. The

dopamine detox clears the noise. The

walking creates space. The gym builds

confidence. The diet optimizes your

biology. The project gives you purpose.

Reflection is how you track mental and

spiritual progress. Thank you for

watching. If you want to learn a high

income skill in today's world, or you

just want a project to build like we

talked about in the video, check out

2-hour writer. If you want the full

dopamine detox training, nutrition

lifestyle plan, check out Superhum90.

And if you want a map to reach the 1%, I

highly recommend watching last week's

video on the human 3.0 model. And that

video is called How to Make Progress 10x

Faster in Your Life. and it's a full

guide to doing just that. Like,

subscribe again, comment. Thank you for

watching. See you in the next one.