Digital Dopamine Audit: A 7-Day Reset Plan

Your phone might be sabotaging your recovery without you realizing it. Every scroll is a micro-hit of dopamine that primes your brain for relapse.

The Audit

For 7 days, track every time you pick up your device. Ask yourself: "Was this intentional?"

Red Flags to Watch

• Endless scrolling
• Opening apps without purpose
• Using your phone in bed

The Reset

Replace these micro-hits with micro-practices: breathwork, stretching, or even 2 minutes of journaling.

When your digital life comes under control, porn urges lose half their fuel.