Plans
Pick a plan that fits now. Short and steady wins.
7-Day Reset: Stop the Bleeding, Then Rebuild
In one week, establish screen-off anchors, environment isolation, and daily short training—for those who just noticed scrolling is out of control.
21-Day Focus Rebuild
Three progressive weeks: stable rhythm, inhibition and working-memory practice, binding gains to real tasks.
Four-Week Integrated Rebuild Plan
Four weeks weaving principles, five tool types, and methods—for users who want a systematic path.