7-Day Reset Plan
In brief
Days 1–2: environment and screen-off; days 3–5: daily 10-minute tool training plus one focus session; days 6–7: review and fix anchors. Goal is damage control and a minimal loop, not perfection.
Who It Fits
You feel short video steals large chunks of time, delays sleep, and makes daytime startup hard—but you do not need a complex long plan yet.
Daily Fixed Actions
- Screen-off anchor (60 minutes before bed)
- One focus session (start at 15 minutes)
- 10 minutes tool training: alternate Schulte and reaction time
Schedule
Days 1–2 — Stop the bleeding
Run Digital Environment Design. Log peak scroll times.
Days 3–5 — Minimum training
Morning focus session; afternoon short training. Bedtime offline drills.
Days 6–7 — Solidify
Write 3 anchors to keep for the next two weeks. Read Reward Loop for deeper context.
Success Criteria
Not “never scroll,” but: screen-off anchor hit at least 5 days; ≥5 focus sessions completed; you can name your peak temptation windows.