This is the best way to reset your dopamine system
If someone asked me how I managed to finally keep the weight off — unlike all the times before — I’d say this:
I rewired my dopamine system.
If you’ve never done something like this before, I strongly recommend going all in — no matter what score you got. Just follow this plan for 7 days. That’s it. You’ll feel incredible, and it will be the best start possible for your transformation.
To stay focused and actually enjoy working on your goals, you need to reset your dopamine levels first. The first 48 hours will be tough. But once you're past that? The rest of the journey gets way easier.
It’s like building a pipeline instead of carrying water with buckets. Buckets might be faster in the beginning… but once the pipeline is built, it does 80% of the work for you.
If your self-assessment score was close to 10, it’s absolutely critical to stick to all the points below. I know it looks intense — but we’re only talking about 7 days. Not forever. Not even for the whole 30-day challenge. Just one hard reset to give yourself a fighting chance.
The 7-Day Reset Plan
Pick your actions based on your score (e.g. if you scored 5, pick 5 points worth):
- ❌ Delete social media + YouTube for 1 week – 2 pts
- 📵 Max 1.5h of screen time outside work – 2 pts
- 🏃♂️ 30 mins of daily activity – 2 pts
- 📚 30 mins of morning reading – 1 pt
- 🥦 No sweets, soda, or junk food – 1 pt
Non-negotiables (everyone does these):
- 🚫 No self-pleasure, sex, or porn
- 🚫 No alcohol, drugs, or tobacco
- 🧘♂️ 10 min of guided meditation
- 📓 Daily journaling — how you feel, what thoughts arise, what your brain craves
⚠️ Plan Your Week Like Your Life Depends on It
If you don’t replace the old habits with new structure, your brain will rebel. It will crave quick dopamine hits. And the temptation to scroll TikTok or sneak in a quickie will be almost impossible to resist if your brain is bored and unprepared.
So the most important thing you need to do?
Pre-plan your next 7 days. Every single hour.
Don’t give your brain time to wander. You need to fill your time with intention — and that’s what we’ll cover in the next video.
🎯 ACTION
Take 2 minutes and do this now:
Write down this sentence on a physical note:
“I will commit to this list to [your reason — e.g., buy my mom a house / launch my business / get my dream body].”
Put it somewhere you’ll see it every day. Read it every morning and every night.
Then — go commit like your life depends on it.
👉 Once you're done, head to the page. We’ll plan your full week together.