🌿 YOU’RE IN! Welcome to Nourish Your Dopamine (JOY)
This is going to be a life-changing reset for you and your loved ones.
You now have full access to your support portal — including:
✔ weekly Zoom calls
✔ daily dopamine checklist
✔ your 30-day guide
✔ movement practices
✔ playlist
✔ WhatsApp + Facebook communities
👉 Save this page:
https://www.wellbeingconnection.life/welcome-to-nourish-your-dopamine
If you’d like to invite a friend, partner, or family member to join this transformation:
👉 Share this link: https://www.wellbeingconnection.life/nourish-your-dopamine
We’re truly honored to walk this journey with you.
Let’s nourish your mind, your habits, and your peace — together. 💛🌿
🌿 Your Support Portal & Weekly Resources
1. Join the WhatsApp Group
Purpose:
• daily connection
• quick questions
• reminders
• accountability
• “I’m struggling today” support
• celebrations + wins
2. Join the Facebook Group
This is where your reset comes alive.
This is where you’ll:
✔ engage with daily prompts
✔ share reflections
✔ ask for support
✔ enter the Pineal Clear giveaway
✔ post your wins
✔ stay connected to the community energy
🌿 3. Weekly Live Support Calls
Open to everyone — whether you’ve already started or are simply exploring.
Day: Thursdays
Time: 3 PT / 4 MT / 5 CT / 6 ET
PW: Love
Meeting ID: 897 474 8725
🌿 4. Weekly Movement & Exercise
These support your nervous system, energy, metabolism, and overall dopamine balance.
Go at your own pace — choose the ones that feel good in your body.
Mondays:
👉 Beginner Ab Workout (10 min)
Tuesdays:
👉 Happy Dance Workout (15 min)
Wednesdays:
👉 Low-Impact Booty Workout (15 min)
Thursdays:
👉 Toned Arms Workout (10 min)
Fridays — Live with Coach Rita
Alignment • Strength • Nervous System Regulation
All levels welcome.
8 AM PST | 11 AM EST
via zoom
Password: Love
Repeat weekly or choose your own daily targeted workout here!
⭐ Bonus: Knee-Friendly Daily Rehab (ATG-inspired)
If you want a gentle knee reset routine you can do daily, it’s here:
👉 Read: Daily Knee Reset: 5–8 Minute Gentle Rehab
🌿 5. Nourish Your Joy Playlist
Spotify playlist to support calm, focus, creativity, and daily resets
I had way too much fun making this.
It’s got everything:
🕺 dance breaks
💪 get-things-done anthems
🎤 soulful gospel (sing LOUD)
😌 joyful relaxation
🌿 peaceful, contemplative reset vibes
Jump to whatever mood you’re in.
Play it on repeat through the reset… and let it work its magic. ✨
🌿 6. Daily Joy Reset Checklist
Rebuild your dopamine naturally each day:
✔ Movement – brisk walk, dance, or workout (10 min)
✔ Nature – sun, sky, trees (10 min)
✔ Connection – hugs, conversation, laughter (10 min)
✔ Creativity – cooking, writing, drawing, play (10 min)
✔ Service – do 1 kind thing (2 min)
✔ Nourishment – take your superfoods 1-3x/day (3 min)
✔ Clean Your Space – reset one small area (10 min)
Save this on your phone or print it out.
🌿 7. The HALT Method
Catch triggers early.
Keep this on a sticky note or screensaver:
H = Hungry → Eat real food: protein + fiber + healthy fats (your superfoods)
A = Angry → Move, breathe, shake it out
L = Lonely → Text or call someone, go outside, get a hug
T = Tired → Rest, hydrate, screens off earlier
This one tool alone can change your life.
🌿 8. Expect Withdrawal (Days 1–14)
You may feel:
• tired
• restless
• foggy
• emotional
• snacky
• anxious
This is NORMAL.
Your brain is recalibrating.
Stay the course. Nourish more. Rest more.
🌿 9. Your 90-Day Joy Reset Grid
A simple way to stay consistent with your superfoods, healthy habits, and reset your rewards pathway!
One X a day → momentum over motivation → presence over perfection.
👉 Save to your camera roll
👉 Print and keep on your fridge or mirror
👉 Color in each box or place a ✖️
🌿 The Science Behind 30 • 60 • 90 Days
30 Days — Break the Pattern
You interrupt the old dopamine loop and finally see how your habits affect your energy, mood, and motivation.
60 Days — Rewire the Brain
New neural pathways begin forming. Cravings lessen. Consistency feels easier. Your nervous system stabilizes.
90 Days — Become the Pattern
Your new habits shift into identity. Dopamine, focus, and emotional regulation become your new baseline.
This reset guides you through all three — gently, powerfully, sustainably.
🌿 10. Superfood Nourishment
Most dopamine resets focus on restriction — no sugar, no phone, no fun.
We focus on nourishment.
We give your brain the raw materials it needs to repair receptors, support a balanced nervous system, and rebuild motivation from the inside out.
Purium nutrition is the foundation of this process:
🌿 Power Shake — micronutrient-rich nourishment
✅ Reduce Cravings
✅ Support Cellular ATP (energy)
✅ Nourish your Cells
Suggested use:
Add 2–5 tbsp to water, a smoothie, or liquid of choice 1–4x/day.
🌿 Biome Medic — supports gut–brain health
✅ Reduce CRP (inflammatory marker) by 75%
✅ Support Absorption
✅ Restore Gut Lining & Cellular Communication
Suggested use:
Take 1 capsule AM + 1 capsule PM with water (with or without food).
If nursing or pregnant: 1 capsule/day.
🌿 Super Amino 23 — supports lean muscle & steady energy
✅ Support Neurotransmitter Production
✅ Burn Fat + Lean Muscle
✅ Calm Focus
Suggested use:
Take 5 tablets 1–3x/day, preferably with food.
For exercise: 5–10 tablets 30 minutes before activity or as directed by a health professional.
🌿 Dark Berry Protein — antioxidant-rich, satiating protein
✅ Support Collagen Production
✅ Cellular Protection
✅ Brain and Nervous system Food
Suggested use:
Mix 4 tbsp with 8–12 oz cold water. Shake or blend.
Enjoy anytime. (I mix 2 TBS of Dark Berry with 2 TBS of Power Shake with water and have 2x/day)
🌿 Apothe-Cherry — Anti-Aging Sleep Support
✅ Support Deep REM Sleep
✅ Lymphatic System and Kidney Filtration
✅ Healthy Inflammatory Response
Suggested use:
For maximum effect: add 1 oz (2 tbsp) of concentrate to 8–10 oz water or juice.
For maintenance: add ½ oz (1 tbsp) to water or juice.
Best taken prior to bedtime.
🌿 Pineal Clear — supports mental clarity & focus
✅ Bio and circadian rhythms
✅ Decalcification
✅ Hormone Regulation
Suggested use:
Mix 2 ml with 8–10 oz water (or beverage of choice) twice daily: morning + evening.
🌿 Chill Spray — supports relaxation & restoration
✅ Relief from stress and feeling overwhelmed
✅ Reduce persistent negative thoughts
✅ Reduce mood swings and promote emotional balance
Suggested use:
Spray 6 times under the tongue.
🌿 Cracked Cell Chlorella — supports gentle daily detox pathways & mama nourishment support
✅ Support the body’s own cleansing pathways
✅ Cellular oxygenation and renewal
✅ Support blood health + liver function
Suggested use:
Take 12 tablets/day.
🌿 SuperCleansR — supports a gentle cleanse rhythm
✅ Healthy bowel function
✅ Release toxins and buildup
✅ Elimination of parasites
Suggested use:
Formulated for a 40-day cycle:
10 days on: Start after day 11 of superfoods! Take 2 capsules AM + 2 capsules midday/pm with a shake or food
20 days off
10 days on again
For best results, follow the schedule closely.
These superfoods provide your body with the building blocks for neurotransmitters, hormones, cellular repair, and nervous system balance — supporting the deeper transformation happening throughout your reset.
Most people have their superfoods in the morning and afternoon, with snacks as needed, and a nourishing dinner.
💚 Remember, this isn’t a diet (die). It’s a lifestyle — LIFE.
🌿 11. Daily Community + Accountability
I recommend you keep a Daily Journal. Share in the group (Facebook or WhatsApp) one action step you took today, something interesting you learned, something you’re proud of, or one habit/shift you’re noticing.
This will create connection, community, and accountability!
Why this matters:
Community isn’t just “nice to have.”
It literally changes your brain chemistry:
✨ Connection boosts oxytocin, which naturally calms the nervous system and helps regulate dopamine.
✨ Being witnessed in your progress increases motivation and momentum (your brain releases a small, steady drip of dopamine when your efforts are seen).
✨ Accountability increases follow-through by up to 65%, because your brain responds to shared intention and social support.
✨ Shared stories reduce stress — co-regulation is real. When someone else is grounded, your nervous system mirrors it.
Bonus prompt ideas:
• “One tiny win from today?”
• “What did you do that future-you will thank you for?”
• “What surprised you about yourself today?”
🌿 12. 30 Days of Simple Daily Prompts for Joy, Peace & Presence
Daily Rhythm (same every day, different emphasis):
✔ Superfoods (1–3x/day)
✔ One nervous-system supportive action
✔ One moment of connection or awareness
You are not adding more.
You are feeding what’s already there.
WEEK 1 — SAFETY & NOURISHMENT
Joy begins when the body feels safe.
Day 1 — Arrival
Prompt:
While taking your superfoods, pause for 3 breaths.
Ask: “What does my body need today?”
Listen without fixing.
🧠 Why it matters:
Interoception (listening inward) increases nervous system regulation and emotional stability.
Day 2 — Gentle Movement
Prompt:
Move your body for 10 minutes in a way that feels kind (walk, sway, stretch).
No goals. Just motion.
🧠 Movement increases dopamine receptor sensitivity — not stimulation.
Day 3 — Light + Sky
Prompt:
Step outside and look at the sky for 2 full minutes.
Let your eyes soften.
🧠 Natural light regulates circadian dopamine + serotonin rhythms.
Day 4 — Clean One Small Space
Prompt:
Clear one tiny area (counter, bag, car seat).
Stop when it feels “enough.”
🧠 Order reduces cognitive load and restores prefrontal clarity.
Day 5 — Nourishment Check-In
Prompt:
After your superfoods, notice:
Energy? Calm? Warmth? Focus?
Name one sensation.
🧠 Awareness strengthens the reward loop tied to nourishment.
Day 6 — Touch + Pressure
Prompt:
Offer yourself pressure: a hug, blanket, hand on heart, child cuddle.
🧠 Deep pressure activates the vagus nerve and calms stress hormones.
Day 7 — Gratitude
Prompt:
Name one thing that didn’t fix your life — but helped.
🧠 Gratitude works when it’s honest, not forced.
WEEK 2 — CONNECTION & REGULATION
Joy is relational.
Day 8 — One Real Connection
Prompt:
Send a message that doesn’t ask for anything.
Just appreciation or presence.
🧠 Social connection stabilizes dopamine and oxytocin together.
Day 9 — Sound + Voice
Prompt:
Hum, sigh, sing, or exhale audibly for 2 minutes.
🧠 Vocal vibration regulates the nervous system via the vagus nerve.
Day 10 — Eat Without Distraction
Prompt:
Take 5 bites of something (or your shake) with no phone.
Notice texture and taste.
🧠 Mindful eating restores dopamine signaling tied to satisfaction.
Gentle Support Reminder:
Set your superfoods up on Smart Order so nourishment stays consistent and effortless.
This:
helps you not run out
gives you 1.5 rewards points
keeps you connected to our 3 & Free program
maintains your 25% discount
Less decision-making = more peace.
Consistency is one of the quiet builders of joy.
Day 11 — Play
Prompt:
Do something “unproductive” for 10 minutes.
🧠 Play restores intrinsic motivation — the cleanest dopamine source.
Day 12 — Nature Contact
Prompt:
Touch something natural: bark, water, soil, stone.
🧠 Nature exposure reduces rumination and stress-based dopamine seeking.
Day 13 — Move Emotion
Prompt:
Let one emotion move through your body without a story.
Shake it, breathe it, walk it out.
🧠 Emotion completes stress cycles when allowed to move.
Day 14 — Weekly Reflection
Prompt:
What felt most regulating this week?
Do more of that next week.
WEEK 3 — PRESENCE & MEANING
Joy deepens when life feels worth engaging with.
Day 15 — One Thing at a Time
Prompt:
Choose one task today to do slowly and fully.
🧠 Single-tasking restores dopamine efficiency.
Day 16 — Service
Prompt:
Do one small act of kindness anonymously.
🧠 Service activates reward centers tied to meaning, not stimulation.
Day 17 — Breath + Spine
Prompt:
Take 10 slow breaths, standing tall, feeling your spine.
🧠 Posture affects mood and neurotransmitter balance.
Day 18 — Creativity
Prompt:
Create without sharing: write, cook, arrange, doodle.
🧠 Creativity releases dopamine without depletion.
Day 19 — Reduce One Input
Prompt:
Turn down one form of noise today (news, socials, multitasking).
🧠 Less input = more dopamine sensitivity.
Day 20 — Name What’s Working
Prompt:
Name 3 things your body is doing right.
🧠 Positive body awareness improves motivation and resilience.
Day 21 — Rest Without Earning It
Prompt:
Rest for 10 minutes without justification.
🧠 Rest restores baseline dopamine tone.
WEEK 4 — JOY AS A PRACTICE
Joy isn’t a reward. It’s a rhythm.
Day 22 — Morning Light Ritual
Prompt:
Take superfoods near natural light.
Anchor nourishment to the day’s start.
Day 23 — Laughter
Prompt:
Laugh on purpose — with someone or something.
🧠 Laughter releases dopamine, endorphins, and oxytocin together.
Day 24 — Body Appreciation
Prompt:
Thank one body part today.
Day 25 — Movement You Love
Prompt:
Move in a way that feels like you.
Day 26 — Presence With a Child / Animal / Elder
Prompt:
Spend 5 minutes fully present with a being who lives in the moment.
Day 27 — Repetition = Safety
Prompt:
Repeat your favorite practice from the month.
Day 28 — Integration
Prompt:
What feels different than Day 1?
Day 29 — Joy Inventory
Prompt:
List what reliably brings you calm, clarity, or aliveness.
Day 30 — Carry It Forward
Prompt:
Choose 3 practices to keep daily.
This is your joy rhythm.
Final Reframe
Joy is not something you chase.
It’s something you nourish.When the body is fed, supported, and safe —
joy shows up on its own.
🌿 What Happens After 30 Days
30 days disrupts the habit loop — you finally see the impact your old pattern was having on your energy, mood, and choices.
60 days begins the rewiring process.
90 days creates a new habit pattern, a new identity, and sustainable lifestyle change.
To stay in momentum, make sure you’re nourished.
If you haven’t already, this is a great time to re-up your superfoods — you can stay on your current tier or move to the next one, depending on the support you want.
As you continue into the next 30–60 days, choose your path:
✔ Continue with the same habit
(stay consistent + deepen the transformation)
or
✔ Choose a new habit
(and repeat the 30-day cycle with your checklist)
Both paths are powerful.
After 90 days, many people move into the Daily Core Four to maintain their energy, clarity, and nervous system support long-term.
Connect with the person who invited you to re-up on your superfoods and keep going!
Reflection:
Are you continuing the same habit — or choosing a new one? What are your greatest takeaways thus far?
👉 Share in the Facebook group
WE KEEP GOING!
Repeat the daily prompts, daily journal, and lean into the community for support and celebration!!
We’re doing this together! Invite your friends and family in. It’s powerful when families transform together!
xoxo,
Team NYD
🌿 13. Your 30-Day Dopamine Reset Guide (optional learning)
Here is your day-by-day flow
✨ WEEK 1 — Understanding Your Brain & Building Awareness (Days 1–7)
This week you’ll learn what dopamine actually is, why overstimulation affects motivation, and how nourishment helps reset your system.
📅 Day 1 — Understand Dopamine
Read: Dopamine, Motivation & a Gentle Reset
👉 Read the blog
Reflection prompt (share in FB):
What are you hoping to feel by the end of this reset?
A.Healthy Habits
B. Reduce Cravings
C. Hormone Balance
D. Emotional Regulation
E. Strong + Fit
F. All the Above
G. Other (share)
👉 Share in the Facebook group
📅 Day 2 — Learn From Dr. Anna Lembke
Listen to the first 15 minutes of this interview:
🎧 Dr. Anna Lembke — Dopamine, Addiction & the Brain
👉 Listen here
Reflection:
What did you learn that surprised you?
👉 Share in the Facebook group
📅 Day 3 — Identify Your “Dopamine Drains”
Choose 1–2 habits that drain your energy most:
• late-night scrolling
• sugar
• caffeine
• constant snacking
• alcohol
• overstimulation
• emotional eating
• checking messages constantly
Reflection:
What’s the #1 habit you want to shift?
👉 Share in the Facebook group
📅 Day 4 — Set Your Boundaries
Choose your approach:
• 30-day cold-turkey break or
• clear limits (ex: “no phone in bedroom,” “10 min/day scroll window,” “no caffeine after 2pm”)
Reflection:
What boundary will support your goals?
👉 Share in the Facebook group
📅 Day 5 — Continue the Interview
Listen to the next 15 minutes.
👉 Listen here
Reflection:
What connection did you notice between stress and cravings?
👉 Share in the Facebook group
📅 Day 6 — Practice the HALT Method
H = Hungry — nourish yourself
A = Angry — move + breathe
L = Lonely — connect
T = Tired — rest early
Reflection:
Which part of HALT showed up for you today?
👉 Share in the Facebook group
📅 Day 7 — Begin the Daily Dopamine Checklist
Start your 10-minute daily pillars:
✔ Movement
✔ Nature
✔ Connection
✔ Creativity
✔ Service
✔ Superfoods
✔ Tidy-Up Ritual
Reflection:
Which ritual felt most nourishing today?
👉 Share in the Facebook group
✨ WEEK 2 — Re-Enchant Natural Rewards (Days 8–14)
This week reconnects your brain to nourishing sources of dopamine.
📅 Day 8 — Learn the Meaning of a Task
Read: The Meaning of a Task — Finding Fulfillment
👉 Read the blog
Reflection:
Which task in your life needs a new meaning?
👉 Share in the Facebook group
📅 Day 9 — Daily Dopamine Checklist
Do your daily dopamine checklist (movement, nature, connection, etc.)
Reflection:
What are you noticing after 9 days?
👉 Share in the Facebook group
📅 Day 10 — Continue the Interview
Listen to the next 15 minutes.
👉 Listen here
Reflection:
What surprised you this time?
👉 Share in the Facebook group
📅 Day 11 — Find Meaning in Today’s Tasks
Focus on:
• presence
• simplicity
• one task at a time
Reflection:
How did slowing down shift your energy?
👉 Share in the Facebook group
📅 Day 12 — Daily Habits Check-In
Continue your daily checklist
Reflection:
What 1% improvement did you make today?
👉 Share in the Facebook group
📅 Day 13 — Try a Presence Practice
Choose:
• Phone in another room
• 25-min no-noise sprint
• 3-item “to-done” list
• One kind text or email
Reflection:
Which presence habit helped you today?
👉 Share in the Facebook group
📅 Day 14 — Learn the Joy of Doing Hard Things
Read: The Joy of Doing Hard Things
👉 Read the blog
Reflection:
What hard thing are you proud of?
👉 Share in the Facebook group
✨ WEEK 3 — Building Resilience & Gentle Discipline (Days 15–21)
📅 Day 15 — Continue the Interview
(next 15 min)
Reflection:
What behavior pattern clicked for you today?
👉 Share in the Facebook group
📅 Day 16 — Do One Hard Thing
Reflection:
What did you choose and how did it feel?
👉 Share in the Facebook group
📅 Day 17 — Daily Habit Check-In
Reflection:
What difference do you notice in your energy?
👉 Share in the Facebook group
📅 Day 18 — Make a Playful Productivity Swap
Examples:
• Scroll → sunlight
• Snack → water + breath
• Autoplay → read 3 pages
• Crash → 10-min walk
Reflection:
What swap helped you today?
👉 Share in the Facebook group
📅 Day 19 — Continue the Interview
(next 15 min)
Reflection:
What stood out in today’s audio?
👉 Share in the Facebook group
📅 Day 20 — Daily Habits Check-In
Keep going on your daily checklist. How are you feeling? What differences are you noticing?
Reflection:
Name one thing you're proud of today.
👉 Share in the Facebook group
📅 Day 21 — Learn About Rewriting Your Story
Read: Rewriting Your Story
👉 Read the blog
Reflection:
What story are you ready to rewrite?
👉 Share in the Facebook group
✨ WEEK 4 — Integration & Identity Shift (Days 22–30)
📅 Day 22 — Celebrate
Remember it takes 30 days just to start disrupting a habit pattern! You’re doing great! Continue to focus on 1% improvement and focus on your consistent daily habit checklist!
Reflection:
Share one small win.
👉 Share in the Facebook group
At this point you might want to re-up on your nutrition so you can stay consisent and dont run out.
You can stay at the same tier or advance to the next tier
📅 Day 23 — Notice Identity Shifts
Reflection:
Where are you choosing ownership?
👉 Share in the Facebook group
📅 Day 24 — Continue the Interview
👉 Listen here (next 15 min)
Reflection:
What resonated most today?
👉 Share in the Facebook group
📅 Day 25 — Continue your daily dopamine reset checklist
Reflection:
What’s one thing you’re proud of?
👉 Share in the Facebook group
📅 Day 26 — Explore Today’s Prompt
Reflection:
What are you learning about yourself in this process?
👉 Share in the Facebook group
📅 Day 27 — Finish the Second-to-Last Audio
👉 Listen here (15 min)
Reflection:
Which insight hit home today?
👉 Share in the Facebook group
📅 Day 28 — Keep going on your daily checklist
Reflection:
What feels easier now than 28 days ago?
👉 Share in the Facebook group
📅 Day 29 — Ownership & Peace
Reflection:
What’s one thing you can own today that brings you peace?
👉 Share in the Facebook group
📅 Day 30 — Final Chapter
Finish the last segment of Dr. Lembke’s interview:
👉 Listen here
Reflection:
What are you grateful for? What has shifted?
👉 Share in the Facebook group
