Download The Dopamine Discipline Tracker — reset your brain with a 24-hour fast, then schedule your rewards using the Premack Principle. Work first, dopamine second.
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Why You're Struggling
Supernormal stimuli (TikTok, games, sugar) crank dopamine to 1000%. Your brain adapts by burning off receptors. Now normal work feels like volume 0.
When the flood of dopamine stops, your brain panics. Then it starts to heal. Receptors grow back. Sensitivity returns. Boredom becomes your weapon.
The Premack Principle: high dopamine activities are only allowed AFTER high friction work is complete. Never before. Never during. This is the exploit.
What's Inside
What to cut (phone, computer, music, junk food) and what's allowed (write, read, walk)
Define your work block and reward block. If the box isn't checked, the reward doesn't exist.
Phase 1 (Low Stim) and Phase 2 (High Stim) planner with rules for each
7-day grid to track work completion before unlocking rewards
Simple Process
Pick a Saturday. Cut all supernormal stimuli. No phone, no computer, no music. Just write, read, and walk.
Phase 1: First 4-8 hours are sacred. No distractions. Phase 2: After work is done, rewards unlock.
Check the work box FIRST. Only then does the reward box exist. Watch hard things become easy.
Stop fighting your biology. Start exploiting it. Get your free tracker now and make hard things feel easy.
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