Protocols: Evidence-Based Experiments
Practical, time-bound protocols designed to help you recalibrate your dopamine system, improve focus, and build sustainable habits. Each protocol is grounded in peer-reviewed research and designed for immediate implementation.
Digital Detox Protocol
A systematic approach to reducing smartphone dependency and improving attention through environmental design changes and behavioral interventions.
Mindfulness & Awareness Protocol
A 21-day experiment designed to cultivate metacognitive awareness, enabling individuals to understand and respond skillfully to cravings and internal states.
Nutrition & Supplementation Protocol
Evidence-based nutritional strategies to optimize dopamine function through foundational dietary approaches and targeted supplementation.
Sleep Optimization Protocol
Establish consistent sleep timing, morning sunlight exposure, and an evening wind-down to reset circadian rhythm, improve sleep quality, and stabilize dopamine baseline.
Stress Management Protocol
Practical stress-reduction interventions — breathwork, acute exercise, progressive muscle relaxation, and HRV training — to lower craving and improve resilience.