Ideas you can run

Replaces 'change your belief and reality changes' with its testable core: how you interpret effort and circumstances changes outcomes.

1. 1Write down three areas where you believe something about yourself that you have never tested — 'I'm not a morning person', 'I can't do sales', 'my work doesn't matter'.
2. 2For each, ask: what would someone who believed the opposite do differently this week? Write the behaviors.
3. 3Choose one belief to test. Do the behaviors for 30 days. Track an objective outcome — weight, calls made, revenue, mood scores — not just how you feel.
4. 4At day 30, compare. If the behaviors produced results, the belief was the bottleneck. If not, discard the belief and the behavior.
5. 5Repeat quarterly with the next belief.

Harnesses the useful core of 'wanting nothing': act on desire without attachment to outcome.

1. 1Write what you want, specifically and vividly. Desire directs attention and goal activation — keep it.
2. 2Next to it, write what you will do about it this week, independent of any guarantee of success.
3. 3Write what you will stop doing — the scarcity-driven behaviors: checking results hourly, renegotiating the plan when nothing visible happens, comparing yourself to others' timelines.
4. 4Adopt the lag reframe (2.11) so the absence of visible results does not read as failure.
5. 5Weekly, audit: if a behavior is driven by fear of loss rather than pursuit of the goal, remove it. This is the subtraction skill applied to behavior.

Inoculates against quitting during the invisible-growth phase of any compounding process.

1. 1Write the area where you feel 'nothing is working' — business, fitness, skill, relationships.
2. 2Draw the compound curve for that domain: flat early, steep later. Mark where you estimate you are on it. Assume you are earlier than feels fair.
3. 3Write three leading indicators (inputs you control: reps, pages, calls, days logged) and one lagging indicator (output: revenue, weight, rank). Track inputs daily, outputs monthly.
4. 4When the monthly output disappoints, review the inputs, not the output. If inputs are on track, the lag is doing its job; the J-curve does not announce itself.
5. 5Re-read the curve whenever you are tempted to change strategy for the third time in a quarter.

The honest version: a behavioral reset, not a neurochemical one.

1. 1Pick a day (quarterly) with no screens beyond essential work, no social media, no streaming, no snacks-as-entertainment. Plan the day's substitutes in advance: reading, walking, one long task, one conversation, sleep.
2. 2Expect discomfort in the first hours. Log it; do not fight it — the craving system habituates faster when you observe it without acting.
3. 3Use the day to identify which 'needs' were actually habits: note every time you reach for a device and what triggered it — boredom, anxiety, habit.
4. 4Return with two rules: the daily 30-minute block from 2.8, and one trigger removed per month — delete the app, move the charger, change the default.
5. 5Reject the claim that this 'resets your dopamine receptors'. Keep the behavior, drop the story.

The scheduling backbone that makes every other protocol stick — environment design over willpower.

1. 1Block the non-negotiables first: sleep windows (7.5–8 hours; guard them like meetings), exercise (3x), and one relationship hour.
2. 2Block one God-Mode block (2.9), three flow-aligned work blocks (2.5), and two admin windows (2.6).
3. 3Block the daily 10-minute calibration (2.3) and the daily 30-minute boredom block (2.8).
4. 4Schedule the week's one hard conversation or scary action early in the week — put the important thing first.
5. 5Leave 20% of the week deliberately unstructured. Overflow, recovery and spontaneity are part of the system, not failures of it.
6. 6Sunday review (20 min): check floors (2.4), review inputs vs outputs (2.11), adjust one thing, then plan next week.

Catches the moment a famous claim slips into your decisions as a false law.

1. 1Whenever you catch yourself reasoning from a famous claim — 'studies show…', 'research proves…' — write it as an equation: X causes Y, at magnitude M, in population P.
2. 2Ask three questions: Is the study real? Does it apply to my situation? Is the magnitude in the original study close to what I'm assuming?
3. 3If any answer is no, downgrade the claim to 'plausible but unverified' and act on it with smaller stakes until you have your own data.

Sets attention and expectation on purpose — the evidence-compatible replacement for 'program the RAS'.

1. 1Before opening any device, name the one outcome that would make today count. Write it on paper.
2. 2Ask: what is the next physical action toward it, and when exactly will I do it? Write both — plan-making discharges goal intrusion.
3. 3State the interpretation you are choosing for today's likely difficulties: obstacles as information, not verdicts.
4. 4Optional but potent: two minutes of deliberate breathing before the first decision of the day.

Identity-based change, built from the bottom up.

1. 1Define the target identity in verbs, not nouns. 'I am a writer' is a noun; 'I write 500 words before breakfast' is a behavior. Write three behaviors the identity performs weekly.
2. 2Run the 70% check: can you start each behavior at 70% of the ideal version today? If yes, schedule it. If no, shrink it until the answer is yes.
3. 3Set the zero-day floor: the minimum version of each behavior — one page, one call, one push-up — that still counts. Below that floor, no day is ever zero.
4. 4Do, then tell: perform the behavior before you announce the identity. Self-concept follows behavior, not the reverse.
5. 5Weekly review: check the floor was met every day; adjust the 70% target upward; note which day felt like the identity and why.

Maximizes engaged, high-quality work time without citing the unverifiable 5x figure.

1. 1Each evening, list tomorrow's tasks with a difficulty rating (1–10) and your current skill rating (1–10) for each.
2. 2Match: task difficulty should sit about one point above skill. Too hard (gap 3+) → break the task down. Too easy → add constraints: tighter deadline, higher standard.
3. 3Schedule the matched task in your freshest block — for most people, the first 90 minutes. Protect it from notifications.
4. 4During work, use one visible progress marker — a checklist, a counter — so the loop stays closed and the win is banked.
5. 5At day's end, log the one task you lost track of time on. That is your flow signature; schedule more of it.

Rebuilds single-tasking and finishes what you start.

1. 1Pick the day's one critical task before anything else. Everything else is secondary.
2. 2Work in blocks of 25–50 minutes, one task per block, no tab-hoarding, no phone in reach.
3. 3The winner's loop: before each block, write the block's specific output — 'finish section 2 draft', not 'work on book'. Close the loop by checking it off and saying the outcome aloud.
4. 4When interrupted — and you will be — write the next action for the interrupted task on paper before handling the interruption.
5. 5Batch all email, messaging and administration into two 25-minute windows per day.

Replaces outcome fantasy with process simulation: imagine the steps and execute them.

1. 1Write the goal. Then delete every sentence about how it will feel to have it.
2. 2Write the process: the first 20 concrete steps, in order, with a date on each. If you cannot name step 7, the goal is not yet a plan.
3. 3Simulate the process daily in your mind for two minutes: see yourself doing step by step, including the boring and hard moments.
4. 4Schedule the first step for today, at 70% scale.
5. 5Weekly: update the step list from reality. The plan is a hypothesis, not a promise.

Restores the ability to sit with stimulation-free experience — the defensible core of 'dopamine detox'.

1. 1Week 1: identify your three highest-frequency compulsive triggers — phone checks, social feeds, snack browsing. Keep them, but add a 10-second pause before each: state what you are about to do and why.
2. 2Week 2: choose one daily 30-minute no-stimulation block: no screens, no audio, no food. Walk, commute, or sit. When the urge rises, notice it and stay.
3. 3Week 3: replace one daily compulsion with a deliberate boredom-tolerant activity: reading a physical book, journaling, single-tasking a chore.
4. 4After each block, rate (1–10) how uncomfortable you were and how fine you were after 10 minutes. Expect the second number to exceed the first by week 2.
5. 5Maintain: one daily 30-minute block indefinitely, and one annual 24-hour digital fast as a reset.

A scheduled, deliberate peak-performance block that bundles several verified mechanisms into one ritual.

1. 1Prepare (Sunday, 10 min): pick one hard, meaningful task for the week's God-Mode block. Set the difficulty one notch above current skill. Remove all temptations from reach. Sleep well the night before.
2. 2Enter (block day, 5 min): two minutes of slow breathing; write the block's specific output; state your chosen interpretation — 'this is training, not a test'.
3. 3Execute (60–90 min): single task, no interruptions, visible progress marker. If attention wanders, return without self-punishment — the skill is returning.
4. 4Close (5 min): check off the output, write the next action for anything unfinished, log a one-line win.
5. 5Review (weekly, 10 min): track the four weeks' outputs. This is your personal evidence base for what intensity plus consistency produces.