My Dopamine Reset Routine to Chase Dreams and Rewire My Mind
“You do not rise to the level of your goals. You fall to the level of your systems.” — James Clear
Dreams are nothing without systems to support them. A reset routine like this builds the foundation so you have the energy, focus, and momentum to actually make your goals real.
The rules
Sleep 8 hours each night with a full hour screen free before bed.
Step outside for early morning sunlight every day.
Train with a full body workout each morning, efficient and timed.
Journal one win, one lesson, and one next action daily.
Read at least 10 pages of a book each day.
Walk 10,000 steps daily.
Spend at least 10 minutes in the Bible each morning.
Work on your dreams and creative goals for at least 2 focused hours every day.
Use social media in a single 30 minute window for engagement and connection, never for entertainment.
Why it works
Chris Williamson and thinkers like James Clear point out that success comes from habits, not bursts of motivation. By structuring each day around key actions that serve your mind, body, and purpose, you reduce decision fatigue and avoid slipping back into unhelpful patterns.
Sleep protects your energy. Movement improves mood and clarity. Reading and journaling feed your mind. Social media becomes a tool, not a trap. Most importantly, time for your dreams is scheduled, not left for when you “feel like it.”
My weekday layout
5:15 Wake up and drink water
5:30 Full body training
6:30 Cool down and head to work
6:45 Bible reading and breakfast
7:00 Work
12:00 Lunch without screens
1:00 Work
4:00 Light walk or mobility
4:30 Content creation or project work
6:00 Dinner and journaling
7:00 Social media engagement
7:30 Reading or Bible study
8:15 Night routine with phone off
9:15 Sleep
If you follow this for even a month, you will start to notice your focus sharpen and your energy return. You will feel alive again. It is not magic. It is simply building a system that supports the person you want to become.