Do I get anything right now when I pay?

You get an order confirmation with your delivery timeline and the refund guarantee in writing. The PDF is not ready yet — this is an honest preorder. Draft sections go out within 30 days; the final PDF within 60.

What if it never shows up?

If the final PDF isn't delivered by day 90 from your purchase, you receive a full refund automatically. No support ticket needed. No questions asked.

Why $5 instead of just waiting for the $29 version?

Two reasons: you lock the preorder price now and pay nothing extra at launch, and your $5 is what makes the deadline real. A paid preorder is a publishing commitment in a way a free waitlist isn't.

Who is this guide actually for?

It's for people who know they're overstimulated by short-form content and social media, can carve out 48 hours to run the protocol, and want a structured plan rather than willpower-based advice.

This is not a guide for anyone seeking treatment for a clinical mental health condition — this is not therapy and makes no medical claims. It is also not for anyone who wants a permanent, extreme abstinence approach. This is a reset protocol, not a lifestyle overhaul.

What format is the PDF? Do I need any special app?

Standard PDF, readable on any phone, tablet, or computer. The printable templates are also included as print-ready pages. No special software needed.

Can I share this with friends or family?

Your purchase covers personal use for one person. If people close to you want a copy, send them to this page — that also helps fund delivery of the guide.

For Gen Z and Millennials who feel mentally fried right now

48 Hours to Quiet the Noise and Get Your Focus Back

A step-by-step PDF guide to a practical dopamine detox — no vague advice, no cold-turkey extremism. Draft in your inbox within 30 days, final PDF within 60.

$5$29 at launch

✓ Draft in 30 days✓ Final PDF in 60✓ Full refund if undelivered by day 90

Preordering at $5 locks your copy at the preorder price — the guide launches publicly at $29, and you pay zero difference on delivery. Your $5 also directly funds the writing, which means the guide gets made faster and with a real deadline attached.

Does this sound like you?

You open your phone to check one thing and forty minutes disappear. You sit down to do real work and your brain immediately wants to scroll. You're not lazy — you're overstimulated. You've Googled 'how to do a dopamine detox' or 'dopamine fast rules' and gotten either Reddit threads that contradict each other or wellness influencers selling retreats you can't afford. You know something is off with how you're spending your attention. You just haven't had a clear, honest protocol to follow.

What it costs to keep winging it

Every week you stay in the scroll cycle, your baseline for what feels interesting gets higher and real tasks feel more unbearable. The gap between who you want to be and who you're being online gets wider — quietly, predictably.

Why this guide works differently

Most dopamine detox content tells you to sit alone in a room and think. That's not a protocol — it's a challenge with no structure and no recovery plan. This guide is built around a specific 48-hour window: what you cut, what you keep, what you do instead, and how you reintroduce stimulation without sliding straight back. It draws on behavioral neuroscience on reward-pathway sensitization — not as jargon, but as the reason each step is sequenced the way it is.

What's inside

Hour-by-hour 48-hour detox schedule — exactly what to do from Friday evening to Sunday night
The stimulus audit: a short checklist to identify which specific apps and habits are hitting your reward system hardest
Approved low-stimulation activity list — ranked by effort level so you can match the activity to your current mental state
Reintroduction protocol: how to let apps back in on Day 3 without undoing the reset
The craving log template — a one-page sheet to track urges during the 48 hours so you see the pattern, not just feel it
Sleep and eating notes for the detox window — what the research says about keeping your energy stable when you pull back stimulation
A 7-day post-detox maintenance checklist to hold the baseline you rebuilt

When you'll open it

Sunday night when you've wasted the whole weekend on your phone and Monday feels impossible
Before a high-stakes week — an exam, a work deadline, a hard conversation — when you need your actual brain present
When you've noticed you can't finish a book chapter or a task without reaching for your phone within five minutes
After a social media argument or doom-scroll spiral that left you genuinely worse than before you started

What you get on delivery

The core PDF guide: Dopamine Detox — A 48-Hour Mental Reset (complete protocol, schedule, and science notes)
Printable 48-hour hour-by-hour schedule (one page, designed to live on your desk or fridge)
Printable craving log template (fillable PDF and print-ready)
7-day post-detox maintenance checklist
Reintroduction protocol section (standalone reference you can return to any time you need a reset)

When you get it

Draft sections go out within 30 days of your preorder. The complete, final PDF ships within 60 days. Hard backstop: if it's not in your inbox by day 90, your $5 is refunded in full, automatically.

Refund guarantee

If the final PDF is not delivered to your inbox by day 90 from your purchase date, you get a full refund — automatically, no email required, no questions asked. You are not gambling. You are funding real work with a hard deadline and a real refund backstop.

Lock your copy now

How we're writing this

Protocol is sequenced using published research on reward-pathway habituation and behavioral extinction — sources cited in the guide's methodology section
The 48-hour window is chosen deliberately: long enough to lower sensitization, short enough to be sustainable for someone with a job and obligations
Developed by testing the framework personally across multiple rounds before writing a single instruction — the reintroduction protocol exists because the first version failed without it
The stimulus audit checklist was built by mapping the most common compulsive-use patterns identified in peer-reviewed digital behavior studies
Sample page excerpt: the craving log template includes a five-column format — time, trigger, intensity (1–5), action taken, outcome — designed to surface your specific pattern, not a generic one

FAQ

Do I get anything right now when I pay?: You get an order confirmation with your delivery timeline and the refund guarantee in writing. The PDF is not ready yet — this is an honest preorder. Draft sections go out within 30 days; the final PDF within 60.
What if it never shows up?: If the final PDF isn't delivered by day 90 from your purchase, you receive a full refund automatically. No support ticket needed. No questions asked.
Why $5 instead of just waiting for the $29 version?: Two reasons: you lock the preorder price now and pay nothing extra at launch, and your $5 is what makes the deadline real. A paid preorder is a publishing commitment in a way a free waitlist isn't.
Who is this guide actually for?: It's for people who know they're overstimulated by short-form content and social media, can carve out 48 hours to run the protocol, and want a structured plan rather than willpower-based advice.
Who is this NOT for?: This is not a guide for anyone seeking treatment for a clinical mental health condition — this is not therapy and makes no medical claims. It is also not for anyone who wants a permanent, extreme abstinence approach. This is a reset protocol, not a lifestyle overhaul.
What format is the PDF? Do I need any special app?: Standard PDF, readable on any phone, tablet, or computer. The printable templates are also included as print-ready pages. No special software needed.
Can I share this with friends or family?: Your purchase covers personal use for one person. If people close to you want a copy, send them to this page — that also helps fund delivery of the guide.

If you've caught yourself Googling 'dopamine fast rules' or wondering why you can't focus anymore, that's the moment this guide is written for — preorder your copy for $5 now and lock your price before the public launch at $29.