Four-Week Integrated Rebuild
In brief
Weekly themes: awareness and stop-loss; alerting and scanning; inhibition and working memory; transfer and rhythm solidification. Each week has a clear tool mix and one deep-read principle; weekends are review only, no extra volume.
Week 1 — Awareness and Stop-Loss
- Methods: Environment Design, Daily Rhythm
- Tools: focus timer, reaction time
- Principle: Reward Loop
- Output: personal temptation map (time/place/mood)
Week 2 — Alerting and Scanning
- Tools: reaction time, Schulte (daily)
- Principle: Attention Systems
- Method: offline paper Schulte twice
Week 3 — Inhibition and Working Memory
- Tools: Stroop, N-Back
- Principles: Working Memory, Cognitive Load
- Manage load: accuracy before speed
Week 4 — Transfer and Solidification
- Bind each training block to a real task
- Deep read: Neuroplasticity Primer, Sleep Rhythm
- Write a “maintenance list”: 2 tools + 3 anchors + 1 screen-off rule
Whole-Program Principles
Short and regular; training is not punishment; no medical claims. If low mood or loss of control persists, seek qualified professional support.