30-Day Dopamine Reset (Lembke Protocol)
Complete 30-day abstinence from your primary pleasure source (social media, sugar, porn, gaming, etc.) to reset your brain's...
30 days commitment (saves time by eliminating the habit)
Apigenin for Sleep (Huberman Stack)
Take 50mg of apigenin (a chamomile-derived flavonoid) 30-60 minutes before bed to bind GABA receptors and reduce anxious mental...
30 seconds, 30-60 minutes before bed
BPC-157 + TB-500 Peptide Recovery Protocol
Use body-protective compound 157 and thymosin beta-4 peptides to accelerate healing of tendons, ligaments, muscles, and gut...
5 minutes daily for injection, 4-8 week cycles
Caffeine Reset
A protocol to reset caffeine tolerance by gradually tapering intake over 2-4 weeks, allowing adenosine receptors to normalize so...
2-4 weeks for the protocol; 5 min/day for tracking
Castor Oil Packing for Inflammation
Apply castor oil-soaked flannel to the liver area with gentle heat to boost local circulation, support lymphatic drainage, and...
30-60 minutes per session, 3-4x weekly initially
Cold Exposure for Craving Management
Using deliberate cold water exposure (cold showers, ice baths, cold plunges) as a neurochemical tool for managing cravings and...
2-5 minutes per session, 2-4 sessions per week
Contrast Bathing for Recovery
Alternate between warm water immersion (3-4 min) and cold water immersion (1 min) for 3-4 cycles. Used by elite athletes for...
15-20 minutes post-workout
Contrast Therapy (Hot-Cold Alternating)
Alternate between sauna (15-20 min at 170-190F) and cold plunge (2-5 min at 38-50F) for 2-3 rounds to create a vascular pump...
40-60 minutes per session, 2-3x weekly
Digital Minimalism
Cal Newport's framework for intentionally selecting only the digital tools that strongly support your values, then aggressively...
30-day initial commitment; ongoing discipline
Dopamine Detox
A structured protocol to reset the brain's reward system by temporarily eliminating high-dopamine activities (social media...
Full commitment for 1-4 weeks; then ongoing boundary maintenance
Earthing/Grounding Protocol
Make direct skin contact with the Earth's surface to absorb free electrons, which neutralize free radicals and reduce chronic...
30-40 minutes daily or overnight via grounding mat
Glycine Before Bed for Sleep Quality
Take 3 grams of glycine one hour before bed to lower core body temperature through peripheral vasodilation, reduce sleep latency...
1 minute, 60 minutes before bed
Infrared Sauna Protocol (Cardiovascular Longevity)
Use an infrared sauna at 120-140F for 20-minute sessions to achieve deep tissue heating, reduce cardiovascular mortality risk by...
20-30 minutes per session, 4-7x weekly
Lymphatic Drainage Self-Massage
An ultra-gentle self-massage technique using feather-light pressure to encourage lymph fluid movement through the body's...
10-15 minutes daily
Narrative Re-Authoring
Adapted from Michael White and David Epston's narrative therapy, this self-guided practice separates the problem from your...
20-30 minutes per session, 1-2 times weekly
Non-Sleep Deep Rest (NSDR / Yoga Nidra)
A guided 10-20 minute protocol of body scanning and deep relaxation while awake. Restores dopamine levels, enhances learning, and...
10-20 minutes
PEMF Therapy (Pulsed Electromagnetic Field)
Use a PEMF mat or targeted device emitting low-frequency electromagnetic pulses (1-100 Hz, 0.1-30 mT) to influence DNA synthesis...
15-30 minutes per session, daily or 3-4x weekly
Paradoxical Intention for Sleep
A counterintuitive insomnia technique where you deliberately try to stay awake while lying in bed with eyes open, which removes...
Applied at bedtime, no additional time needed
Pornography Addiction Recovery
A neuroplasticity-based recovery protocol for compulsive pornography use, focusing on dopamine receptor resensitization, urge...
Daily vigilance for 90 days; ongoing maintenance
Pornography Addiction Recovery (Reboot)
A 90-day abstinence-based protocol for resetting the brain's reward system after compulsive pornography use. Heavy porn...
90 days minimum, ongoing management
Post-Traumatic Growth Cultivation
Based on Tedeschi and Calhoun's framework, this structured approach facilitates positive psychological change following adversity...
20-30 minutes per reflection session, weekly
SMART Recovery
A secular, evidence-based alternative to 12-step programs for addiction recovery, built on CBT and REBT principles with four...
1-2 hours/week for meetings, plus daily skill practice
SMART Recovery Program
An evidence-based, secular alternative to 12-step programs for any addictive behavior (alcohol, drugs, gambling, gaming...
Weekly meetings (60-90 min) + daily worksheet practice, duration varies
Screen Time Management
A structured approach to reducing excessive screen time by creating tech-free zones, implementing notification hygiene, and...
Saves 1-3 hours/day once implemented
Self-Myofascial Release Protocol
A systematic foam rolling and lacrosse ball protocol targeting fascia and trigger points to restore tissue quality, improve range...
15-20 minutes per session, 3-4x/week
Social Media Boundaries
Creating intentional limits around social media use to protect mental health, relationship quality, and attention capacity...
Saves 30-90 min/day; 30 min/month for audit
Stimulus Control for Insomnia
A behavioral sleep medicine technique that re-associates the bed and bedroom exclusively with sleep by following strict rules...
No additional time — changes to existing sleep routine
Sugar Detox
A structured 2-4 week protocol to break sugar dependency by gradually eliminating added sugars, resetting taste buds and insulin...
30 min/day for meal planning and preparation
Trigger Point Therapy (Lacrosse Ball Protocol)
Targeted self-treatment of myofascial trigger points using a lacrosse ball to apply precise, sustained pressure to muscle knots...
10-15 minutes per session, 3-4x/week
Urge Surfing
A core technique from Mindfulness-Based Relapse Prevention (MBRP) that treats cravings like ocean waves — they rise, peak, and...
15-20 minutes per urge episode, ongoing skill development
Vagus Nerve Stimulation Exercises
A daily practice of simple exercises that activate the vagus nerve to shift the body from sympathetic (fight-or-flight) to...
10-15 minutes daily