Scrolling, snacking, swiping, and still not satisfied? Your brain’s dopamine loop has been hijacked. Dopamine Fast 2.0 gives you a sharp two-day protocol that resets reward circuits and erases digital cravings without white-knuckle willpower. Built on updated neuroscience and myth-busting research, this method cuts through the noise of TikTok detox hacks and delivers results you can feel before the weekend ends.

Inside you will complete four fast, repeatable phases:

• Phase Zero – Map the triggers. A fifteen-minute audit shows exactly which apps, tabs, and habits spike your dopamine and drain your focus.

• Phase One – Hard stop. A structured forty-eight hour break pulls the plug on micro hits so receptor sites can normalize.

• Phase Two – Sensory swap. Targeted inputs like cold water, rhythmic breathing, and nature sound loops supply low-dose stimulus that soothes withdrawal without cramming your receptors again.

• Phase Three – Smart re-entry. You will rebuild your digital diet using the Twenty-Five Percent Rule so you never rebound into binge territory.

What you will learn:

• Why dopamine itself is not evil and how the real villain is reward prediction error

• How to combine short cold exposure and nasal breathing to spike noradrenaline, restoring alert calm in three minutes

• The One-Screen Reset that drops notifications by 70 percent yet keeps essential comms live

• A five-word refusal script that stops “just one quick video” suggestions from friends without sounding preachy

• A minimalist tracking sheet that shows your craving curve flattening in real time

Case studies range from a coder who chopped daily phone pickups from 312 to 103 in two days, to a new parent who reclaimed deep focus work blocks despite chaotic nights. Every tactic is field tested, peer reviewed, and stripped of jargon.