For the past several months, I’ve been too comfortable…

Inconsistent with reading, the gym, waking up early, and working as focused as I should.

All the habits got me to where I’m at now, were falling the wayside.

Instead, I’ve been:

• Constantly checking social media

• Eating more than I should

• Wasting time watching YouTube

Cheap dopamine has temporarily fried my brain.

This has caused me to feel sluggish, brain fogged, and overall lacking motivation to do what I need to be doing.

This has left me with the feeling of knowing my potential is so much higher but failing to meet it.

It’s the same feeling I had a few years ago before I got into the online business game.

Well, respectively, fuck that.

I decided to go DEFCON 1 and hit the reset button.

I’m initiating a 30-day protocol I call “Ghost Mode.”

A dopamine detox to get aligned on my habits, mindset, and focus.

So, in today’s email, I’m going to lay out what it is and why you’ll want to do the same.

It’s a longer read, but if you’re not willing to dedicate 5 minutes to setting yourself up for life, I dunno what to tell ya…

Dopamine: Friend or Foe?

Before breaking down how to initiate Ghost Mode

We need to talk about the neurotransmitter it’s all based upon:

Dopamine.

Dopamine is responsible for:

• Pleasure

• Motivation

• Satisfaction

It’s that feeling we get when we score a goal in a game or buy something nice for ourselves.

This “good” feeling tells our brain, “Hey this feels great, let’s do this again.”

Our brain associates that activity as desirable and begins to crave it.

Over time, this can create a habit (or an addiction).

Now, there’s nothing wrong with dopamine.

In fact, we need it to function.

But the problem is too much “cheap” dopamine.

If your dopamine levels are tanked, you’re more prone to:

• Fatigue

• Depression

• Weight gain

• Low sex drive

• Trouble focusing

• Sleep disturbances

When we constantly reward our brain with dopamine from social media, junk food, porn, etc. we’re rewiring how our brain normally functions.

I want you to think of your brain as a garden, and dopamine as the water that helps the seeds (your experiences) grow into plants (fulfilling achievements).

In a well-maintained garden, water is supplied in the right amounts and at the right times to nourish the plants and keep them healthy.

Now, think of cheap dopamine as a garden hose with a leak.

The constant drip of water (cheap dopamine) from activities like:

• Social media

• Video games

• Binge-watching TV

Overstimulates the garden, causing it to become oversaturated and less responsive to the effects of water.

In this garden, the variety of plants decreases, as only the weeds (cheap dopamine hits) can thrive in the oversaturated environment.

Over time, the oversaturated garden becomes less sensitive to the nourishing effects of water, and the plants require more and more water to grow and thrive.

This is similar to how the brain becomes desensitized to the effects of dopamine.

Making it harder for you to find satisfaction and pleasure in everyday activities that were once fulfilling, like work, exercise, and reading.

By reducing the reliance on cheap dopamine sources, the garden can gradually recover, becoming more sensitive to the effects of water.

Hard work begins to feel good again.

The Ghost Mode Protocol

Now, how do we fix this?

By going Ghost.

If you initiate this protocol, I guarantee you’re going to:

• Boost self-awareness

• Break addictive habits

• Reduce your anxiety and stress

• Improve your focus and productivity

• Increase appreciation for simple pleasures

1. Walk 10,000 steps a day

Why: Walking helps increase the release of dopamine. This contributes to improved mood, reduced stress, and an overall sense of well-being.

How: Use an Oura Ring, fitness tracker, or smartphone app to track your steps. Take regular walking breaks throughout the day or go for a long walk to reach your goal.

2. Limit social media to 1 hour a day

Why: Social media can lead to desensitization. Reducing social media time helps to balance dopamine levels and enhance the enjoyment of other activities.

How: Set app limits on your phone, use a timer, or schedule dedicated social media time. I use the app blocker Opal.so for iPhone and ColdTurkey for desktop.

3. No social media until 5pm

Why: Similar to limiting social media use, delaying it until later in the day allows you to build momentum at the start of the day. This helps your focus and productivity while maintaining balanced dopamine levels.

How: Turn your phone on Do Not Disturb mode, put your phone in another room, or use an app blocker. I suggest using an alarm clock or smart watch as an alarm so you’re not tempted to go near your phone when you wake up.

4. Practice intermittent fasting

Why: Fasting has been shown to promote the release of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and survival of neurons. BDNF can increase the production of dopamine, providing neuroprotective effects and potentially reducing the risk of neurodegenerative diseases.

How: Pick a fasting method that works for you. I typically do 16 hours of fasting and an 8 hour feeding window. If you have to, start small and work your way up. Drink lots of water to keep your stomach feeling full. Recognize that any hunger pangs are not real hunger. You’re just used to eating all the time. Intermittent fasting gets much easier after a week of doing it.

Choose a fasting method that works best for you, such as the 16:8 method (fast for 16 hours and eat within an 8-hour window) or alternate-day fasting. Remember to stay hydrated and consult a healthcare professional before starting a fasting regimen.

5. No food past 7pm

Why: Late-night snacking can disrupt your sleep. If you don’t sleep well, your willpower is much weaker, making you more prone to seek out cheap dopamine during the day.

How: Eat a high protein diet (1g of protein per lb of bodyweight). This will keep you feeling full and make you much less likely to snack. Eating high-volume, low-calorie foods (popcorn, strawberries, etc.) is another great way to fill up.

6. No caffeine

Why: Caffeine stimulates the release of dopamine. Excessive caffeine use can lead to decreased sensitivity to dopamine. Eliminating caffeine helps maintain balanced energy and dopamine levels.

How: Swap coffee for decaf coffee, herbal tea, or water.

7. Lift weights 30+ minutes a day, 5x a week

Why: Weightlifting increases dopamine production, leading to improved mood, motivation, and energy.

How: You can find a ton of free workout routines from quality trainers on YouTube. I recommend Jeff Nippard or Greg Doucette. I’ve been lifting for 13 years and these are some of the most knowledgeable people I’ve come across.

8. No diet soda

Why: Artificial sweeteners found in diet soda can trigger dopamine release, similar to how sugar does. Minimizing artificial sugars helps prevent the spike of dopamine.

How: Swap diet soda for water, sparkling water, or unsweetened tea.

9. Wake up at 6am

Why: There’s nothing magical about waking up early, but I’ve found I’m way more productive when I do because of less distractions. The main thing is having a consistent sleep/wake schedule. This regulates your sleep and improves its quality, which ultimately improves your dopamine levels. I tend to wake up at 6am, but choose whatever you can consistently stick to.

How: Set your alarm clock across the room. This forces you to get out of bed to turn it off. If you’re extremely tired when you wake up, do some pushups or hop into a cold shower. Increasing your heart rate wake ya up real quick.

10. Read for 30 minutes a day

Why: Reading stimulates the brain, encourages the release of dopamine, and supports cognitive function and overall well-being.

How: Choose books that interest you, schedule 30 minutes in your day, set a timer, and eliminate distractions. I like to read at the end of the day because it helps me fall asleep.

11. Meditate for 15 minutes a day

Why: Meditation can help reduce stress by lowering cortisol levels. Cortisol is a stress hormone that can negatively impact dopamine production. By reducing stress through meditation, dopamine levels in the brain can be better regulated, leading to improved mood and well-being.

How: I used to use the app, Headspace, when I first started. It’s a great way to learn the basics and build the habit. Nowadays I just sit for 15 minutes outside and focus on my breath.

12. Drink 3 liters of water a day

Why: Studies have shown that between 20%-40% of people in North America are mildly-moderately dehydrated on a daily basis. This leads to decreased cognition and can indirectly affect one’s willpower and dopamine levels.

How: I have a 1 liter water bottle. This simplifies how much water I need to drink (3 bottles). When I wake up, I drink 1 liter. Then the rest of the day I keep the bottle within sight, which makes it easy to remember to drink.

Put it into practice

Now, I know this is a lot of information, but most of it is just eliminating bad habits.

When you list out the things you need to do on a daily basis, it really isn’t much.

I encourage you to write this down on a list or online scheduler.

Somewhere where you’ll see it every day and can cross tasks off 1 by 1 as you do them.

Set up the app blockers and other stuff necessary to follow this protocol for the next 30 days.

If you’re hesitant to start, I want you to ask yourself a question:

Would you dedicate the next 30 days to set your life up for the next 30 years?

I’ll report back on my results at the end of the Ghost Mode Protocol.

Hope to see the same from you.

Much love.

Your Canadian friend,

Dakota “Going Ghost” Robertson