Reclaim Your Brain from Porn: A Recovery Journal for Digital Detox and Dopamine Reset

“Reclaim Your Brain from Porn” is a structured, neuroscience-informed journal designed to support individuals seeking to reduce or recover from compulsive pornography use. Developed by psychiatrist Dr. Sidra Bukhari, this guided PDF workbook blends psychological insight, habit reprogramming, and dopamine regulation strategies to help retrain the brain and rebuild focus, self-esteem, and emotional clarity.

What’s inside:

• Daily reflection pages to track triggers, urges, and recovery wins

• Dopamine reset exercises to reduce overstimulation

• Cognitive-behavioral worksheets for reframing shame, guilt, and compulsive patterns

• Self-identity and values exploration to realign with personal goals

• Digital detox planning tools to create a healthy media environment

• Progress tracking charts to support consistency and momentum

This journal is ideal for anyone committed to breaking free from compulsive habits and reclaiming a focused, values-driven life—whether you’re working independently or alongside a therapist or coach.