7-Day Reset Plan — Make Focus Repeatable(Part 10)

Series — Dopamine Detox 2.0 (10/10)

1. Part 1 — Why Detox 2.0
2. Part 2 — Nervous System Basics
3. Part 3 — Low-Stim Morning Protocol
4. Part 4 — Reward System Reset
5. Part 5 — Digital Nutrition
6. Part 6 — Focus Training Playbook
7. Part 7 — Digital Boundaries
8. Part 8 — Deep Work in Real Life
9. Part 9 — Meaning and Motivation
10. Part 10 — 7-Day Reset Plan

Dopamine Detox 2.0 — Part 10: 7-Day Reset Plan

On this page

Jump to | 7-Day Plan | Readiness Check | Your Plan

Reader-centric Auto-ToC Self-Check A11y

Reading time | Beginner-friendly

When Consistency Finally Stuck

For months I tried to change everything at once. It never lasted. What worked was smaller and kinder: one quiet block, one tiny proof, a brief review at night. Seven days later I did not feel perfect. I felt possible. This plan gives you that week.

Core idea: Identity follows evidence. Protect one quiet hour, prove one value in five minutes, review once a night.

The Reset Model

LOWER NOISE -> ONE QUIET BLOCK -> SMALL PROOF -> EVENING REVIEW -> REPEAT 7 DAYS
    

Quick Win — One Minute Setup

1. Write one line: smallest win for today.
2. Set a 25 minute timer. Phone in another room.
3. Log one line of evidence when done.

Your 7-Day Reset Plan

Day 1 — Choose and Prepare

• Pick one value and one person it serves.
• Plan one 25–45 minute deep block tomorrow morning.
• Evening note: win, lesson, next step.

Day 2 — Lower Noise

• Phone outside the room. One task, one tab.
• Two message check-ins only.
• Screen curfew 60 minutes before bed.

Day 3 — Energy and Caffeine

• Light and water on wake. Protein + fiber at first meal.
• Delay caffeine 60–90 minutes after waking.
• Walk 5–8 minutes after largest meal.

Day 4 — Focus Mechanics

• Run 25/5 or 45/10 cycles. Keep timer visible.
• Use brown noise or a door signal at home.
• End with a one-line evidence log.

Day 5 — Meaning and Service

• Define who benefits. Ship something for them.
• Replace all-or-nothing with often or sometimes.
• Gratitude notes ×3 at night.

Day 6 — Experiment and Learn

• Change one variable: place, tool, or order.
• Decide with a good-enough bar. Document result.
• Drop what drains. Keep what moves you forward.

Day 7 — Review and Realign

• Did your time match your values? Adjust one thing, not all.
• Schedule next week’s anchor ritual: 20 minutes Sunday.
• Choose the first 5 minute action for Monday.

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Readiness Check — Can You Run the Week Now?

Quiz 0/10

Answer honestly. After a short 5 second reflection you will get a tailored plan for Today, 7 Days, and 30 Days.

Ten questions. Choose one answer per question.

1) I can protect one 25–45 minute deep block in the morning.

Yes Sometimes No

2) My day starts with a single written win.

Yes Sometimes No

3) Notifications and feeds do not run my morning.

Yes Sometimes No

4) I keep one tab and one task during deep work.

Yes Sometimes No

5) My caffeine timing supports sleep.

Yes Sometimes No

6) I end the day with a one-line evidence log.

Yes Sometimes No

7) I act for a specific person or purpose.

Yes Sometimes No

8) I can run 25/5 or 45/10 cycles without checking messages.

Yes Sometimes No

9) I have a weekly anchor ritual to review and plan.

Yes Sometimes No

10) My time matches my values most days.

Yes Sometimes No

Save different profiles on this device.

Take one breath — preparing your plan...

Inhale 4, exhale 6. Let the shoulders soften.

5s

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Your Reset Profile

Tier

...

Today KPI

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Deep Block

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Switching

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Evening

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What To Do Today

Your 7-Day Sprint

30-Day Integration

Frequently Asked Questions

What if I miss a day?

Resume at the next day. Do not restart. Continuity beats perfection.

How long should a deep block be?

Start at 25 minutes. Grow to 45–60 when stable. Quality over length.

Do I need special apps?

No. A timer, a notepad, and two message check-ins per day are enough.

How soon will I feel a change?

Most people notice progress in 7–14 days as small proofs stack.

What is the one habit that lifts all others?

Protect one quiet hour each day. One value, one block, one proof.

Make Your Reset Repeatable

Pick one value. Start one quiet block. Log one line of evidence. Do it today and again tomorrow.

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Explore more

1. Part 6 — Focus Training Playbook
2. Part 9 — Meaning and Motivation

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