Dr. Cameron Sepah is a clinical psychologist and executive coach who said in a 2019 interview that he then taught psychiatry residents at UCSF. He writes about behavior change and decision-making, introduced the “Dopamine Fasting 2.0” protocol, and later founded Maximus, a men’s health company. — Owaves — Cameron Sepah Interview.

Infographic for "Lessons from Dr. Cameron Sepah".

On Acceptance and Commitment Therapy (ACT) & The Mind

  1. Values-guided flexibility: Sepah uses ACT to frame difficult choices: accepting discomfort can be worthwhile when a choice moves someone toward their values; it does not guarantee happiness. — Sepah — Six Tips for Better Decisions.
  2. Start with a workable action: Sepah’s Keystone Habit begins with a brief check-in and a goal for the next few hours, rather than waiting for a complete long-term plan before acting. — Sepah — The Keystone Habit.
  3. Schedule reflection, not reassurance: For anxiety-driven second-guessing, Sepah recommends reflecting at planned times rather than reopening a decision whenever anxiety triggers a search for reassurance. — Sepah — Six Tips for Better Decisions.
  4. Commit after realistic appraisal: Sepah recommends assessing a decision realistically before making it, then committing with optimism once it is made, while still responding to genuinely new important information. — Sepah — Six Tips for Better Decisions.

On "Dopamine Fasting" and Behavioral Health

  1. Target behavior, not dopamine: Sepah’s “dopamine fasting” is a proposal to limit personally problematic impulsive behaviors during chosen periods; it does not aim to lower dopamine or ban all pleasurable activities. — Sepah — Dopamine Fasting 2.0.
  2. Notice the reinforcement loop: Sepah describes how boredom, anxiety or loneliness can cue a rewarding habit that briefly distracts from discomfort, reinforcing the impulse to repeat it. — Sepah — Dopamine Fasting 2.0.
  3. Choose the problematic behavior: His guide lists emotional eating, internet/gaming, gambling/shopping, porn/masturbation, thrill/novelty seeking and recreational drugs as possible targets, but says to address only behaviors that are actually problematic for the individual. — Sepah — Dopamine Fasting 2.0.
  4. Make room for uncomfortable feelings: Instead of immediately reaching for a device or another habitual reward, Sepah proposes noticing boredom or other uncomfortable feelings and letting the urge pass while returning to a chosen activity. — Sepah — Dopamine Fasting 2.0.
  5. Practice response prevention: Sepah’s protocol includes exposure to an urge or negative emotion without the usual conditioned response, such as grabbing a phone. — Sepah — Dopamine Fasting 2.0.
  6. Aim for behavioral flexibility: Sepah argues that setting limits on an overused behavior can weaken the automatic cue-response pattern over time; the goal is greater choice, not permanent abstinence from every pleasure. — Sepah — Dopamine Fasting 2.0.
  7. Use flexible time blocks: The guide suggests one to four hours at day’s end, a weekend day, a quarterly weekend and an annual week away from the selected behavior, while treating these as adaptable guidelines rather than strict rules. — Sepah — Dopamine Fasting 2.0.

On Healthy Masculinity

  1. Favor positive male role models: Sepah’s Maximus introduction urges men to seek positive role models and mutual growth while developing a mature masculinity. — Sepah — Introducing Maximus.
  2. Develop health across domains: Sepah describes men’s improvement as physical and mental health alongside relational and professional development, rather than a single marker of masculinity. — Sepah — Introducing Maximus.
  3. Take responsibility with support: Sepah says personal change remains each man’s responsibility, but guidance and accountability from peers can make that work less solitary. — Sepah — Introducing Maximus.
  4. Set accountable community norms: Sepah’s community principles call for trust, positive non-demeaning discussion, mutual accountability and a focus on changing oneself rather than venting at others. — Sepah — Introducing Maximus.

On Performance, Entrepreneurship, and Executive Health

  1. Manage energy, not only time: In a direct interview, Sepah argues that productivity depends on managing energy through work/rest cycles and sufficient recovery, not simply extending working hours. — Owaves — Cameron Sepah Interview.
  2. Make recovery part of performance: Sepah criticizes a workaholic culture and contrasts it with athletes who train hard while deliberately protecting sleep and recovery. — Owaves — Cameron Sepah Interview.
  3. Start with foundations: Before experimenting with performance drugs or devices, Sepah recommends attending to nutrition, exercise, sleep and focus as four foundational health behaviors. — Owaves — Cameron Sepah Interview.
  4. Use direct coaching where it helps: Sepah argues that online information cannot fully replace a person who can advise, mentor or coach directly in a specific situation. — Owaves — Cameron Sepah Interview.
  5. Protect self-worth before failure: Sepah suggests separating a failed choice from identity and forgiving oneself before a risky decision, so a setback can be treated as something to manage rather than proof of personal worthlessness. — Sepah — Six Tips for Better Decisions.
  6. Say no to weak commitments: In his decision essay, Sepah suggests declining optional events or purchases that do not genuinely compel you; this can preserve time and money amid FOMO-driven decisions. — Sepah — Six Tips for Better Decisions.

On Health, Diet, and Fitness

  1. Design habits for consistency: Sepah’s habit framework emphasizes achievable cues, rewards and review of missed actions, using workouts as an example; sustainable follow-through matters more than an ideal plan never enacted. — Sepah — The Keystone Habit.
  2. Protect sleep and recovery: Sepah compares executives with athletes and argues that inadequate sleep impairs recovery, energy and work quality. — Owaves — Cameron Sepah Interview.
  3. Change cues to change habits: Sepah’s habit-formation loop uses cues, such as an alarm or passing a gym, to make a planned action more likely. — Sepah — The Keystone Habit.
  4. Break up sitting with walking: Sepah recommends getting up to walk during work breaks as a practical way to support energy and attention. — Owaves — Cameron Sepah Interview.

Additional Learnings

  1. Review actions and adjust goals: Sepah’s Keystone Habit is a brief recurring written review of progress, obstacles and next actions; it converts broad intentions into an iterated behavior-change process. — Sepah — The Keystone Habit.
  2. Audit the net effect of social media: Sepah acknowledges the networking benefits of social media while arguing that excessive use can cost more attention and time than it returns. — Owaves — Cameron Sepah Interview.
  3. Choose Value-Driven Work: Sepah advises people to reflect on why they keep working: a mission or personally meaningful contribution can be different from compulsively keeping score. He also describes freeing time for value-aligned family and other activities when circumstances allow. — Owaves Interview.