During the COVID lockdown, I went through a self improvement protocol that completely changed my life.
I built the best physique I’d ever had, fixed my mental health, improved my family and social life, and started a business that made me a millionaire.
Back in 2020, there was this trend going around where people would avoid all pleasurable activities one day a week to reset their brains - Dopamine Detoxing. I thought that was fucking stupid lol. Like if a fat guy eats shit six days a week and then eats clean just for one day, he’s still a fatass. So I decided to turn dopamine detox into a daily lifestyle. No “cheat day” fuck that, I lived in a state of constant dopamine detox.
I deleted social media, stopped watching brain dead YouTube videos, only listened to music at the gym, and basically got super vigilant about cutting out bad dopamine. Avoiding things like porn, doom scrolling, junk food. It spikes your dopamine for a second, but then your baseline crashes even lower. You keep repeating this, and over time, your baseline just plummets permanently. That’s why so many guys feel depressed or unmotivated.
Instead of these fake hits of temporary pleasure, I chased good dopamine: hard workouts, sunlight, deep conversations, studying, building a business. Good dopamine takes effort and because of that it raises your baseline happiness. When I started living like this, I felt like a fucking king. Motivation came naturally. I actually wanted to work and go to the gym. And I swear, when you finally cut out that last 10% of degeneracy, whether it's that "one hour" of gaming you bullshit yourself with, or the occasional binge scroll, you unlock a whole new level of happiness.
I created this lifestyle by living like I was in the military. I made a timetable. I wrote out my day from 6 AM to 9 PM and assigned a habit or activity to every single hour. It was like being in school again, when you don’t even have to think you just know what’s next. That structure made it so easy to stay disciplined.
I wasn’t perfect. Most days I only followed it 50%, but even that was 10x better than my usual days. Eventually, I was hitting over 80% consistency. And on the days I felt like the schedule was slipping, I’d literally just sit and stare at the timetable like a psychopath instead of going on my phone. That small autistic act kept me on track.
For mental health, I prioritized five things: meditation, journaling, playfulness, sunlight, and socializing. These might seem soft to some guys who just want to grind, but they’re crucial. Meditation helped me become more mindful and gave me control over my thoughts and impulses. Journaling gave me clarity. Sunlight boosted my mood. Socializing made me feel human again. And playfulness? That’s something you completely forget about when you become an adult. I literally bought gymnastic rings and started working out in the forest like a kid. That playful, joyful energy is what protects your mental health long term.
Therapy for men is a scam and you’re a fucking retard if you think otherwise. It can work for women, who need to be coddled and told everything is ok. But us men need brutal truths. We need to take action. We need a coach, a drill sergeant, a masculine friend to say, “Get your shit together, pussy.” You don’t fix your mental health by talking about problems - that’s weak shit. You fix it by solving them.
Depressed because you’re fat? Shut the fuck up and go to the gym. Depressed because you’re broke? Shut the fuck up and start a business.
Do something. Do anything.
It’s cause and effect. Stop doing the stuff that’s hurting you, start doing the stuff that helps you, and your quality of life explodes. Simple.
In fitness, I went all in. I started doing two workouts a day, one for resistance training, one for cardio. The cardio wasn’t even about losing fat; it was about discipline. While 99% of the world was asleep I’d be waking up at 5 AM to run with a 20kg weighted backpack like a soldier. That discipline shaped me.
I also started eating real food. Cut out all the processed crap and ate like our ancestors. Mainly meat and fish, with some potatoes and vegetables. Nothing fancy, just real organic food. I didn’t binge eat once during this time, which was a huge win for me (I was such a fat fuck I used to binge eat snacks every few days). Meditation helped with that too. It gave me the awareness to stop eating when I was full instead of just demolishing everything in the kitchen.
Sleep was like natural steroids. I set a strict bedtime 9 PM to 6 AM and I stuck to it every single day. No more staying up late gaming or talking to girls. Just discipline. My energy improved, my recovery got better, and I felt sharper every day. I can now fall asleep within 5 minutes of getting into bed.
Finally, I locked in on work. I started my YouTube channel so I could help younger Hamzas, and I took it seriously. After my morning routine, I’d sit down and do deep work: scripting, recording, editing. Two-hour blocks, short breaks, repeat. That built the foundation for a business that’s now made me millions.
All of this, the dopamine detoxing, habits, military timetable. It came together into this perfect storm of transformation. I literally went from a degenerate weed-smoking, porn-watching loser to a disciplined, confident man who’s a leader to millions of men. The change happened fast. One day I moved home and never looked back. I became the guy that took self improvement extremely seriously and rode that momentum for years.
Make the timetable. Set the intention. Plot out your perfect day. Follow it as best you can.
Even if you only hit 50% your life will improve dramatically. And when in doubt, stare at your timetable instead of going on your phone. It’s better to think about what you should be doing than to fall into a content hole.
This is how I became the man I am today. You can do it too.
Now go do the hard work, especially when you don’t feel like it.
Hamza
During the COVID lockdown, I went through a self improvement protocol that completely changed my life.
I built the best physique I’d ever had, fixed my mental health, improved my family and social life, and started a business that made me a millionaire.
Back in 2020, there was this trend going around where people would avoid all pleasurable activities one day a week to reset their brains - Dopamine Detoxing. I thought that was fucking stupid lol. Like if a fat guy eats shit six days a week and then eats clean just for one day, he’s still a fatass. So I decided to turn dopamine detox into a daily lifestyle. No “cheat day” fuck that, I lived in a state of constant dopamine detox.
I deleted social media, stopped watching brain dead YouTube videos, only listened to music at the gym, and basically got super vigilant about cutting out bad dopamine. Avoiding things like porn, doom scrolling, junk food. It spikes your dopamine for a second, but then your baseline crashes even lower. You keep repeating this, and over time, your baseline just plummets permanently. That’s why so many guys feel depressed or unmotivated.
Instead of these fake hits of temporary pleasure, I chased good dopamine: hard workouts, sunlight, deep conversations, studying, building a business. Good dopamine takes effort and because of that it raises your baseline happiness. When I started living like this, I felt like a fucking king. Motivation came naturally. I actually wanted to work and go to the gym. And I swear, when you finally cut out that last 10% of degeneracy, whether it's that "one hour" of gaming you bullshit yourself with, or the occasional binge scroll, you unlock a whole new level of happiness.
I created this lifestyle by living like I was in the military. I made a timetable. I wrote out my day from 6 AM to 9 PM and assigned a habit or activity to every single hour. It was like being in school again, when you don’t even have to think you just know what’s next. That structure made it so easy to stay disciplined.
I wasn’t perfect. Most days I only followed it 50%, but even that was 10x better than my usual days. Eventually, I was hitting over 80% consistency. And on the days I felt like the schedule was slipping, I’d literally just sit and stare at the timetable like a psychopath instead of going on my phone. That small autistic act kept me on track.
For mental health, I prioritized five things: meditation, journaling, playfulness, sunlight, and socializing. These might seem soft to some guys who just want to grind, but they’re crucial. Meditation helped me become more mindful and gave me control over my thoughts and impulses. Journaling gave me clarity. Sunlight boosted my mood. Socializing made me feel human again. And playfulness? That’s something you completely forget about when you become an adult. I literally bought gymnastic rings and started working out in the forest like a kid. That playful, joyful energy is what protects your mental health long term.
Therapy for men is a scam and you’re a fucking retard if you think otherwise. It can work for women, who need to be coddled and told everything is ok. But us men need brutal truths. We need to take action. We need a coach, a drill sergeant, a masculine friend to say, “Get your shit together, pussy.” You don’t fix your mental health by talking about problems - that’s weak shit. You fix it by solving them.
Depressed because you’re fat? Shut the fuck up and go to the gym.
Depressed because you’re broke? Shut the fuck up and start a business.
Do something. Do anything.
It’s cause and effect. Stop doing the stuff that’s hurting you, start doing the stuff that helps you, and your quality of life explodes. Simple.
In fitness, I went all in. I started doing two workouts a day, one for resistance training, one for cardio. The cardio wasn’t even about losing fat; it was about discipline. While 99% of the world was asleep I’d be waking up at 5 AM to run with a 20kg weighted backpack like a soldier. That discipline shaped me.
I also started eating real food. Cut out all the processed crap and ate like our ancestors. Mainly meat and fish, with some potatoes and vegetables. Nothing fancy, just real organic food. I didn’t binge eat once during this time, which was a huge win for me (I was such a fat fuck I used to binge eat snacks every few days). Meditation helped with that too. It gave me the awareness to stop eating when I was full instead of just demolishing everything in the kitchen.
Sleep was like natural steroids. I set a strict bedtime 9 PM to 6 AM and I stuck to it every single day. No more staying up late gaming or talking to girls. Just discipline. My energy improved, my recovery got better, and I felt sharper every day. I can now fall asleep within 5 minutes of getting into bed.
Finally, I locked in on work. I started my YouTube channel so I could help younger Hamzas, and I took it seriously. After my morning routine, I’d sit down and do deep work: scripting, recording, editing. Two-hour blocks, short breaks, repeat. That built the foundation for a business that’s now made me millions.
All of this, the dopamine detoxing, habits, military timetable. It came together into this perfect storm of transformation. I literally went from a degenerate weed-smoking, porn-watching loser to a disciplined, confident man who’s a leader to millions of men. The change happened fast. One day I moved home and never looked back. I became the guy that took self improvement extremely seriously and rode that momentum for years.
Make the timetable.
Set the intention.
Plot out your perfect day.
Follow it as best you can.
Even if you only hit 50% your life will improve dramatically. And when in doubt, stare at your timetable instead of going on your phone. It’s better to think about what you should be doing than to fall into a content hole.
This is how I became the man I am today. You can do it too.
Now go do the hard work, especially when you don’t feel like it.
1 week ago (edited) | [YT] | 1,548