Factory Reset Your Dopamine

The 30-Day Protocol to Stop Wasting Your Life, Overcome Addiction, and Restore Motivation

By: Andy Skinner

Narrated by: Cesar Brasil

It's 2 AM. You're scrolling through your phone. You opened it to check one thing. That was 90 minutes ago.

You can't remember what you just looked at. But you can't stop.

Tomorrow, you'll promise yourself it won't happen again. It will.

This isn't a discipline problem. It's dopamine dysregulation. And every day you ignore it, your brain gets worse at being human.

What This Protocol Gives You (The Exact Roadmap)

THE DIAGNOSIS (Chapters 1-2):

The 7-symptom checklist (find out exactly how bad it is)

Your baseline measurement (proof the protocol works)

The 4 types of modern addiction (which one are you?)

The "Twenty-Minute Wall" explained (why you can't focus longer)

THE 30-DAY RESET (Chapters 3-5):

Days 1-2: Surviving physical discomfort without breaking

Days 3-7: Pushing through when nothing feels good (when most quit)

Days 8-14: When focus returns (you'll feel the difference)

Days 15-21: Building momentum without sliding back

Days 22-30: Testing your new system before reintroducing anything

BUILDING THE NEW YOU (Chapters 6-12):

Turning recovered attention into actual skills

Systems that make good behavior automatic (no willpower required)

Managing relapses without losing progress (slips ≠ slides)

What sustains change when motivation fades

Designing environments that do the work for you

Why contribution matters more than productivity

But First, A Warning: This Book Is Not For Everyone

This book is not a magic solution for those seeking quick fixes. If you're looking for "5 easy hacks to fix your focus," this isn't for you.

The 30-day protocol requires complete elimination of high-stimulation activities: no negotiating, no exceptions. It demands time, effort, and brutal honesty with yourself about how dysregulated your system actually is.

Lasting change is possible, but it requires dedication and the willingness to endure 30 uncomfortable days. If you're committed to reclaiming your attention and rebuilding your focus, this protocol will be your roadmap.

Start Your Reset Today

Your scattered attention has cost you enough.

Your half-presence has damaged enough.

Your broken promises have disappointed enough people.

Everything you need is in this book.

©2025 Erik Heard (P)2025 Erik Heard

Really helpful book!!!

Really helpful book for Stop Wasting Your Life, Overcome Addiction, and Restore Motivation Instead, it teaches you how to slowly recalibrate your reward system so that normal things feel enjoyable again. My energy and attention noticeably improved within a week.

Fantastic Audiobook!!!

If you’ve listen Atomic Habits or Stolen Focus, this book is the perfect next step. It focuses less on productivity and more on rewiring your reward system, which, honestly, feels like the root of everything. It helped me understand why scrolling, snacking, or procrastinating feels so irresistible and what to do about it. Very practical, very relatable.

Actionable and genuinely supportive.

There’s a lot of good material here, especially for people new to habit change or addiction recovery frameworks. The daily exercises were surprisingly impactful, especially the journaling prompts. I noticed real changes in my habits, energy levels, and overall discipline. I’ve read a lot of self-help books, but this one felt refreshingly actionable and genuinely supportive.

Helped Me Break a Long-Term Addiction Cycle

This book came at the perfect time. I’d been dealing with constant distraction, doom-scrolling, and an ever-shrinking attention span. The protocol gave me a clear roadmap, and the reflection exercises were incredibly helpful for identifying triggers. The biggest win is that I finally feel in control of my cravings instead of controlled by them.

Absolutely worth listening.

This isn’t just a book about quitting bad habits — it’s about rebuilding a meaningful life. The sections on designing systems, eliminating friction, and building long-term identity-based habits were powerful. I finished the protocol with more energy, more clarity, and a stronger sense of direction. Absolutely worth listening.