The 21-day protocol
A science-based protocol that recalibrates your dopamine system in 21 days. Anonymous. Zero shame. 10 minutes a day.
What the protocol is built on
Dopamine
Reward-system research
CBT
Behavioural therapy techniques
Urge Surfing
Mindfulness-based relapse prevention
Habit loop
Habit-formation science
Sound familiar?
And every time, the urge came back — usually at night, when you were tired, stressed or bored. That is not a coincidence.
Your head feels foggy
Focus doesn't last 20 minutes. Everything feels like wading through mud.
Your evenings belong to a screen
You plan to sleep early. At 1 a.m. you are still scrolling.
Real intimacy feels flat
What used to excite you barely registers anymore.
Then comes the crash
A moment of relief. Then emptiness, fatigue, guilt.
Not a character flaw. Biology. And biology can be retrained.
What is happening in your head
Endless novelty meets a reward system built for the savanna and the campfire. The brain adapts — it needs more to feel the same.
Enough time to anchor new routines you can feel — short enough to actually finish.
Protocol design
An urge rises, peaks and falls — if you do not act on it.
Urge Surfing, Marlatt et al.
One unit, one task. Not a course you will never finish.
Protocol design
The method
Recognise
Your trigger map, your real costs, your environment. You understand your pattern — properly — for the first time.
Understand
Nervous system, urge surfing, identity. You learn to use the gap between urge and action.
Anchor
Routines, body, connection, values. So it lasts — well beyond day 21.
Inside the protocol
Day 01
The first honest look
Your baseline
Day 02
What porn does to your brain
Dopamine & desensitisation
Day 03
Your trigger map
Situation, feeling, time
Day 06
Environment first
Add friction instead of willpower
Day 09
The gap
Between trigger and response
Day 13
The relapse plan
What you do when it happens
Day 17
Connection as medicine
Real people instead of pixels
Day 21
Arrival
Your 90-day plan
DAY 01
DAY 21
2-minute test
7 questions. Anonymous. At the end you get your result and a concrete next step.
From the protocol
For the first time I understood that my evening trigger is boredom — not desire.
Urge surfing sounds woo-woo. It works though. The wave really does pass.
More energy in the mornings. And I can look my girlfriend in the eye again.
Your way in
Reboot Protocol · 21 days
one-time · no subscription
Secure checkout via Whop · 14-day money-back guarantee
If after the first units you feel it is not for you: one short email and you get your money back within 14 days. No questions asked.
FAQ
Yes. All you need is an email address — a fresh one is fine. Your statement shows a neutral name. Nobody sees what you do here.
No. The protocol is a structured habit-change programme built on proven techniques. It does not replace therapy. If you feel you need more support, professional help is the right step.
Then you press the relapse button. A relapse interrupts a streak — not your progress. You get a clear plan for the next 24 hours.
About 10 minutes. One unit in the morning, one small task during the day.
You get access right after purchase. Day 1 starts whenever you are ready.
DAY 01 / 21
The time passes either way.
Reboot Protocol is a habit-change programme and is not a substitute for medical or psychological treatment. This site is not part of Meta Platforms, Inc. and is not endorsed by Meta.
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