The Protocol
Strict rules. 7 Days. Total Reset.
Why Do This?
Your brain is addicted to "cheap dopamine"—the instant gratification you get from scrolling, sugar, and notifications. This makes hard things (like working, reading, or exercising) feel impossible because your brain's baseline for stimulation is too high.
Monk Mode is a system shock. By removing high-dopamine triggers, you lower your baseline. Suddenly, reading a book feels engaging again. Focus becomes effortless. You reclaim your mind.
Strictly Forbidden
- × No Social Media (IG, TikTok, X, Reels)
- × No Junk Food / Sugar
- × No Alcohol or Drugs
- × No Video Games
- × No Netflix / Binge Watching
Daily Requirements
- ✓ 10 Minutes Meditation
- ✓ 30 Minutes Exercise
- ✓ 4 Hours Deep Work (Focused)
- ✓ Read 10 Pages (Non-fiction)
- ✓ 1 Gallon of Water
Your 7-Day Checklist
Print this out. Cross off each day only if you hit ALL requirements.
| Day | Status | Complete? |
|---|---|---|
| Day 1 | The shock. You will feel bored. This is normal. | |
| Day 2 | The craving. Your brain will beg for a phone check. Resist. | |
| Day 3 | The peak. This is often the hardest day. Push through. | |
| Day 4 | The clarity. Brain fog starts to lift. Focus improves. | |
| Day 5 | The flow. Deep work feels easier. You feel lighter. | |
| Day 6 | The momentum. You are now in control, not your impulses. | |
| Day 7 | The completion. You have reset your baseline. |
Opty Directive
"If you fail one item on the list, the day counts as a FAIL. You must restart Day 1. No excuses."