The Brain Reset Protocol: Action Guide

The Brain Reset Protocol :

The Brain Reset Protocol is a systematic, four-stage framework proposed by David Gillespie to reverse dopamine dysregulation—the root cause linking low-grade addiction to anxiety and depression. Its core purpose is to restore the brain's natural homeostatic set-point, allowing for balanced mood and motivation.

The protocol moves from total cessation to sustainable control:

1. Identification and Abstinence: Logging and completely ceasing all high-dopamine activities (screens, sugar, etc.) to immediately stop the neurological cycle.

2. Receptor Resensitization: A period of sustained abstinence where the brain, lacking artificial spikes, gradually upregulates its dopamine receptors, restoring the capacity to feel pleasure from natural rewards.

3. Behavioral Substitution: Actively replacing old high-dopamine habits with low-dopamine activities (e.g., walking, reading) to retrain the reward system.

4. Sustainable Reintegration: A mindful, long-term strategy for controlled re-engagement with former triggers, focusing on neurological balance rather than perpetual deprivation.

In essence, it is a structured "dopamine fast" followed by the careful building of new, balanced habits to regain focus and emotional stability.