The Dopamine Reset: A 7-Day Checklist to Beat Phone Addiction (Based on Huberman & Lembke)

Do you ever pick up your phone to check one thing, and an hour later you're still scrolling, feeling drained and unfocused? That's not a failure of willpower; it's a feature of your brain's reward system. Every swipe, like, and notification is a micro-hit of dopamine, and our modern world has put this system into overdrive, leaving us in a state of deficit, always craving the next hit.

Welcome to "Dopamine by Design." In this episode, we're giving you the practical playbook to reset your reward system. Guided by the work of Stanford's Dr. Anna Lembke ("Dopamine Nation") and Dr. Andrew Huberman, we'll build a 7-day checklist to beat the scroll. You'll learn the science of the "pleasure-pain balance," discover how to restore your baseline motivation, and find out why embracing boredom might be the secret to focus. Are you ready to stop being a passenger and start driving your own reward system?


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