A practical 30-day experiment for interrupting automatic social-media use and rebuilding tolerance for low-stimulation activities.
“Low Stimulation Protocol” is a memorable name, not a literal biological reset of the dopamine system. This is a personal behavioral protocol, not medical or psychotherapeutic treatment.
- Spend 15 minutes without a phone, music, podcasts, screens, planning, or note-taking.
- Immediately read a paper book or another long-form printed text for 15 minutes.
- Use one consistent friction rule whenever you open social media.
- Repeat daily for 30 days.
Track screen time, social-media openings, and uninterrupted reading time before starting and after 7 and 30 days.
Full English protocol
Vollständiges deutsches Protokoll
30-day tracker
Evidence and limitations
© 2026 Dopamin Reset Project. Licensed under CC BY 4.0.