🌿 YOU’RE IN! Welcome to Nourish Your Dopamine™
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
🌿 5. Nourish Your Dopamine Playlist
Spotify playlist to support calm, focus, creativity, and daily resets
🌿 6. Daily Dopamine 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)
✔ Superfoods – take your nourishment daily (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
A = Angry → Move, breathe, shake it out
L = Lonely → Text or call someone, go outside
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 30-Day Dopamine Reset Guide
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?
👉 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
🌿 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 when you’re ready for your next step.
Reflection:
Are you continuing the same habit — or choosing a new one?
👉 Share in the Facebook group
