The 10 Day
Dopamine Reset
Most people are living in low-grade dopamine debt and they don't know it. Constant scroll. Restless evenings. That feeling of reaching for your phone before you've even thought about it.
This free 10-day live challenge gives you the science, the tools and the community to interrupt the cycle and come back to yourself.
No credit card. No catch. Each daily live is recorded so you can watch in your own time.
What the challenge includes
Simple. Daily. Free.
20–30
Minute daily live (recorded)
Each weekday is a live teaching session, recorded so you can watch whenever suits you.
5
Minute daily practice
Each day includes one simple, immediately actionable practice. Maximum 5 minutes.
10
Days. Real results.
Two focused weeks inside a live community. Plus a Quantum Healing add-on for those who want to go deeper.
The full breakdown
What We Cover,
Day by Day
Week One · Understand and Begin · Monday–Friday
What is Dopamine and Why Does it Matter?
The plain-language science of dopamine: what it actually is, what it does, and what a healthy versus depleted dopamine system feels like day to day. You'll learn the crucial distinction between dopamine as a reward signal and dopamine as a craving driver, and start to recognise which one you're mostly living in right now.
Today's practice: 5 minutes. No phone. That's it.
How We Broke Our Dopamine Receptors
Why it's not a willpower problem. It's a neurological one. When you repeatedly flood your brain with high-hit dopamine sources, your brain turns down the volume on its own receptors. You'll understand exactly why ordinary life starts to feel flat and joyless, and why this can be reset.
Today's practice: One small data exercise. The number will surprise you.
The Sleep and Dopamine Cycle Nobody Talks About
The vicious cycle most people don't see. Screens spike dopamine before bed, suppressing melatonin, wrecking sleep, depleting dopamine receptors, making you reach for your phone again the next day. Round and round it goes. One night of poor sleep reduces dopamine receptor availability by up to 17%. Tonight, we interrupt the cycle.
Today's practice: Set one alarm. That's all. Tonight everything changes.
Creating Phone Hygiene That Actually Sticks
You don't overcome a dopamine habit through willpower. You redesign your environment so the healthy choice becomes the default. Practical tools that work with your brain rather than against it.
Today's practice: One limit. One app. Takes two minutes.
Natural Dopamine: What Actually Fills the Tank
Now the good part. Morning sunlight, movement, connection, cold exposure, creativity, nature. The natural sources that genuinely restore and build a healthy dopamine system. The reason these feel less exciting than your phone right now is because your receptors are tuned to high-hit stimuli. As the reset continues, the quieter pleasures come back online. That's the whole point.
Today's practice: Create your personal Joy Map. Five minutes. Be honest.
Weekend · Days 6 & 7 · Integration and Social Media Detox
The Weekend Integration Challenge
No new teaching this weekend. Just practice. This is where the real work begins. The whole group comes together for a collective social media detox across Saturday and Sunday. 48 hours of living your actual life instead of watching everyone else live theirs.
Day 6 · Saturday
A day to put what you've learned into practice in your actual life. The community holds you accountable. You might be surprised what shows up when the noise is gone.
Day 7 · Sunday
A guided reflection to close the weekend and prepare for Week 2. You'll arrive on Monday with evidence that things are already shifting.
Doing this together is what makes it possible. 🌿
Week Two · Recalibrate and Anchor · Monday–Wednesday
Presence, Boredom and the Power of Doing Nothing
The most countercultural teaching of the challenge. Boredom is not a problem to be solved. It's a neurological necessity. When you allow yourself to be genuinely bored, your brain's Default Mode Network activates: the network responsible for creativity, insight, self-reflection and your best ideas. We've been suppressing it constantly. Today we let it breathe.
Today's practice: 5 minutes. Sit. No phone. Just stay.
Joy Mapping: Rediscovering What Actually Lights You Up
One of the saddest side effects of dopamine depletion is losing touch with what genuinely brings you joy. Hobbies dropped. Creative practices abandoned. Friends you stopped calling. Today we explore the difference between pleasure (fast, hollow) and fulfilment (slower, sustaining). We build a joy map rich enough that your actual life starts to feel more interesting than your phone.
Today's practice: Your Joy Map gets richer. One thing gets locked in.
Who Are You Without the Noise?
The integration and identity day. Ten days of clearing the noise reveals something: the version of you that thinks clearly, feels deeply and finds genuine joy in simple things was always there. We close with a bedtime ritual to anchor everything you've built, and a gentle invitation to keep going inside Sacred Soul School for those who want to go deeper.
Today's practice: One sentence. Out loud. Feel whether it lands.
Optional upgrade
Quantum Healing
Add-On
For those who want to go deeper, there is an optional Quantum Healing add-on available alongside the free challenge. Eight distance healing sessions, one aligned to each challenge day, working energetically on the patterns, trapped emotions and subconscious blocks that keep you reaching for stimulation when what you're actually craving is peace.
The science of the challenge clears the mental picture. The quantum healing works on the energetic layer underneath, the part that logic alone doesn't always reach.
$222
NZD · 8 sessions across both weeks
The 8 healing sessions
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🌿
Days 1–5 · Week One
Five sessions running alongside each weekday live, clearing the energetic roots of overstimulation, restlessness and the compulsion to reach outward for relief.
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Days 8–10 · Week Two
Three sessions in the recalibration week, supporting the anchoring of new patterns, identity-level shifts and the embodiment of genuine presence.
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🌿
Daily group update
Each day I'll share an update with the group on what is being worked on energetically.
Is this for me?
This challenge is for you if…
You pick up your phone without knowing why, and scrolling never actually satisfies you
You feel low-grade restless, unmotivated or like you've lost your spark somewhere along the way
You struggle to sleep well or find yourself awake scrolling when you know you should rest
You've tried to reduce your screen time through willpower alone and it hasn't stuck
You know there's a quieter, more present version of you underneath all the noise. You want to find them again.
You want to feel genuine joy in ordinary things again. Not just the cheap hit of the next notification.
Kicks off 20 April · Inside Sacred Soul School
Ten days.
Your nervous system
will thank you.
The challenge is completely free and hosted inside Sacred Soul School on Skool, a community where the work continues long after the 10 days are done. Just show up. The rest takes care of itself.
No credit card. No obligation. Just come and see.