Phrase every goal as "if X happens, I will do Y" — doubles completion rate.

When your emotion doesn't serve the situation, do the opposite of what it pushes you to.

Replace vague "good job" with specific praise describing: what he did, impact, why it matters.

Instead of "I want to run a marathon", say "I'm a runner" — identity drives behavior.

Don't target "$100K this year" — target "3 sales calls daily".

Each month, write 3 behaviors to start, 3 to stop, 3 to continue.

Write four sentences: Describe the behavior, Express the impact, Specify the change, Consequences.

In tough confrontation: Describe-Express-Specify-Consequence — four sentences resolve.

Before sending an emotional message, read it aloud in three tones and adjust.

Before sending, ask: is the content emotional (voice) or informational (text)?

Don't ask "do we need another hire?" — ask "if we started today with nobody, who'd we hire first?".

Assign the model a specific background and expertise so its answer matches a real expert level.

Before believing a "shocking" image, drag it to Google Lens or TinEye to find its true source and date.

In every long message you reply to, quote the specific line/question to make the thread readable.

Disable all red count badges on app icons — they are engineered to trigger OCD reflex.

Instead of rewriting the prompt, say "this part good. this part fix to X". 4 rounds = perfect output.

Before asking AI, paste relevant docs/refs. It answers from "your knowledge", not its imagination.

For 5 days, log every distraction: time, trigger, pre-feeling. Patterns emerge.

Identify 5 feelings that make you open phone. Per feeling, alternative plan pre-touch.

Before sharing any emotionally charged image (disaster, shocking event), reverse-search it to learn its true source and history.

Don't try to stop scrolling through willpower alone — replace the trigger itself (boredom, anxiety) with a predefined alternative action within 3 seconds.