You wake up and, before your eyes are fully open, you’re already looking at the screen. You didn’t decide that. Your hand went on its own.
Sound familiar?
You sit down to work on what matters. A few minutes later the phone buzzes. “Just a second.” Half an hour later, the important thing still hasn’t started.
You’re with your kids, your partner or a friend, and you catch yourself checking something you don’t care about while they’re talking to you.
You wait in line for two minutes and can’t get through them without taking out your phone.
You stay up late watching videos you won’t remember the next day. And the next morning you blame it on being tired.
You’ve already tried “using it less.” It lasted two days.
You don’t lack willpower. You lack a method for the half second when your hand goes to your pocket on its own.
Why the Stoics
The Stoics never knew the phone, but they knew the problem very well: a mind dragged along by whatever presents itself.
Epictetus taught that the impression arrives on its own, but the yes you give it is yours. His formula fits in one line: “Wait a moment, impression. Let me see who you are and what you’re about.” (Discourses, II, 18).
Seneca lived for a while above a public bathhouse, among shouting and street cries, and forced himself to concentrate right there. His conclusion: “What good is the silence of a whole region if the passions are roaring?” (Letters to Lucilius, 56).
Marcus Aurelius, with a whole empire demanding his attention, asked himself about everything whether it was truly necessary (Meditations, IV, 24).
The Stoic Dopamine Fast turns those three ideas into ten concrete missions.
What The Stoic Dopamine Fast Is
A 10-day challenge. Before day 1 you design your fast: what you cut, what’s still allowed and what you replace it with. What’s necessary for work, family and emergencies isn’t fasted from: it’s put in order.
Each day has three parts:
- A short reading (5 minutes), with a Stoic idea and its verified source.
- A mission you carry out that same day.
- A one-minute evening log.
Part One · Close the Doors. You set up your phone and your surroundings, learn to stop the impulse, look at the aftermath of each pleasure, sit through twenty minutes with no stimulus at all and delete what isn’t necessary.
Part Two · Take Back Your Attention. You strip your temptations bare, spend four hours without entertainment screens, hold an hour of deep attention, prepare a replacement for every trigger and write your five laws of attention for after the challenge.
And for all ten days, the temptation log: every pull, one row. By the end you’ll know at what time, where and with what emotion the screen beats you.
First, the Truth
“Dopamine fast” is a popular expression, not a medical term. You can’t “fast” from dopamine, and you don’t need to, and nobody can reboot your brain in ten days. If someone promises you that, be suspicious.
What is real, and what you’ll confirm in your own log:
- What you repeat a hundred times a day becomes automatic.
- An instant reward pulls harder than a slow one.
- Your surroundings decide more than your willpower.
- An urge rises, hits a ceiling and falls if you don’t feed it.
That’s why this challenge doesn’t rely on your willpower. It relies on closing doors, on a procedure that repeats and on a log that tells you the truth.
Everything you get
The Stoic Dopamine Fast isn’t a lone PDF: it’s a 9-piece kit, ready to download.
- I
The Stoic Dopamine Fast workbook
PDF
The 10 readings, the 10 missions, the design of your fast, two reviews and the classical sources.
- II
The four steps against temptation
Stop, name it, look at the aftermath, switch.
- III
The temptation log
To know your triggers instead of guessing at them.
- IV
The 20 replacements
What to do instead of opening your phone when you’re bored, tired, restless or lonely.
- V
Quick Start
You start in 5 minutes.
- VI
Progress tracker
Excel and Google Sheets
Calculates your completed days, your streak, your screen time compared with before, the temptations you resisted and your most frequent trigger, with charts. Includes a printable PDF version.
- VII
Cut-out cards
The pocket card, the poster to hang next to your charger and the 20 replacements.
- VIII
Commitment sheet and certificate
You sign on day 1. On day 10 you write your laws of attention. The certificate, only if you earned it.
- IX
5 phone wallpapers
If you’re going to look at your phone, let it remind you who’s in charge.
Everything arrives as downloadable files, in order, to use on your phone, on your computer or printed.
How it works
Three steps. The first one, today.
I
Today, the Quick Start
Five minutes to know exactly what you’ll do today, tomorrow and this week.
II
Design your fast and sign it
You write down your current screen time and your reason, choose your level and fill in your contract: what you’re fasting from, what’s still allowed and what you’ll do instead.
III
Ten days, one page a day
A reading in the morning, a mission during the day and one minute of logging at night. If you give in, you write it down and come back within the hour.
Who it’s for, and who it isn’t
It’s for you if…
- The man who picks up his phone without having decided to, dozens of times a day.
- The man who can’t focus for more than a few minutes on what matters.
- The man who stays up late watching videos and wakes up tired.
- The man who wants to be present with his family, not half there.
- The man willing to do one mission a day for ten days.
It’s not for you if…
- Anyone looking for a miracle scientific promise. There isn’t one here.
- Anyone who wants to read about discipline without changing anything on his phone.
- Anyone whose gambling, drinking or use of other substances has gotten out of his control: there, the first step is professional support, not a ten-day challenge.
Your copy
One payment. You download it today and it’s yours.
Vol. 09 · White Edition
The Stoic Dopamine Fast · the complete kit
- The Stoic Dopamine Fast workbook
- The four steps against temptation
- The temptation log
- The 20 replacements
- Quick Start
- Progress tracker
- Cut-out cards
- Commitment sheet and certificate
- 5 phone wallpapers
USD11.97
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7-day money-back guarantee
You’re covered by a 7-day money-back guarantee. Do the first days of the challenge. If you feel it isn’t for you, request a refund through Hotmart and you’ll get every cent back. No questions, no fine print.
One volume of a collection
White Edition · the box set
METTLE
All 8 volumes in their box set, each one a complete kit.
The pack $54.97 · on their own $108.76
See moreVol. 06 · Stoic Challenge · 14 Mornings
Iron Morning
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See moreVol. 07 · Stoic Challenge · 30 Days
Forge Discipline
To do what you say, even when you don’t feel like it.
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See moreVol. 08 · Stoic Challenge · 21 Days
Voluntary Discomfort
To become hard to break.
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See moreVol. 09 · Stoic Challenge · 10 Days
The Stoic Dopamine Fast
To take back your attention: less screen, more command.
On its own $11.97
Vol. 10 · Stoic Protocol · 7 Days
Do It Today
To finish what you’ve been putting off for months.
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See moreVol. 11 · Stoic Challenge · 14 Days
Enough
To break emotional spending and build your first cushion.
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See moreVol. 12 · Stoic Ritual · 45 Minutes
The Sunday Review
To close the week and plan the next one in 45 minutes.
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Headquarters
To have your whole life on one dashboard.
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Complete the White Edition
METTLE · Eight Volumes to Temper Your Character
The Stoic Dopamine Fast is Vol. 09, one of the 8 volumes of METTLE. If you’re going to do more than one, the pack brings all 8 in their box set, each one a complete kit.
- All 8 volumes bought separately
$108.76 - The Stoic Dopamine Fast alone$11.97
- The METTLE Pack, 8 volumes$54.97
For $43.00 more you get the other seven volumes. That’s $6.14 each, compared with $13.83 on average bought separately.
I’d rather have The METTLE PackOr the whole collection: The Stoic’s Library, all 18 volumes and The Stoic Lock Screen, $99.97.Frequently asked questions
What format is it in?
Everything is digital and you download it from the Hotmart download email. The texts and printable sheets come as PDFs; the tracker is an Excel file (.xlsx) that also opens in Google Sheets; the phone wallpapers are high-resolution PNG images.
How do I get access?
As soon as your payment is confirmed, Hotmart sends you an email with the link to download the kit. There’s no platform to log into and no classes to follow: you download the files once and they’re yours to keep.
It arrives in 5 files:
- Welcome (PDF)
- Workbook (PDF)
- Tools (ZIP file)
- Cards and Certificate (ZIP file)
- Phone Wallpapers (ZIP file)
If you don’t see the email, check your spam or promotions folder. With the email you used to buy, you can sign in to your Hotmart account and download the files again whenever you want.
Can I print it?
Yes. The PDFs are made for printing at home (A4; on US Letter paper, choose “Fit to page”). The cards are ready to cut out. If you’d rather not print anything, everything works on screen too.
Does it work on my phone?
Yes. The PDFs read well on any phone, and the tracker works in the free Google Sheets or Excel apps. The wallpapers are sized exactly for your phone.
How much time does it take?
Five minutes of reading, the day’s mission and one minute of logging at night.
What if it isn’t right for me?
You have a 7-day money-back guarantee from the date of purchase. If it isn’t what you expected, request a refund through your Hotmart account and you’ll get the full amount back, no questions asked.
How can I pay?
With a credit or debit card or with PayPal, on Hotmart’s secure checkout. In the US you can also choose Pay Later. Prices are in US dollars; outside the US, Hotmart shows you the amount in your local currency. Sales tax, if it applies in your state, is calculated at checkout.
Is this a subscription?
No. You pay once. No monthly fees, no renewals.
Every time you pick up your phone without deciding to, the habit gets a little stronger. What you repeat becomes automatic. What’s automatic, you no longer choose.
Ten days won’t turn you into a monk. But they give you a method, a log in your own handwriting and five laws that you decide, not an app.
Marcus Aurelius put it with a dyer’s image: the soul “is dyed by its thoughts” (Meditations, V, 16). What you look at every day is what you’ll become.
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