Log mood (1-10) AM, noon, PM with a one-word cause — discover your patterns.

Turn your anxious prediction into a testable hypothesis, then act and collect data.

Define one action today expressing a value, even if opposing thoughts show up.

In depression, exit "wait until I feel better" to "do then feel".

Log every important decision with your prediction; review monthly for calibration accuracy.

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

Before a big decision, ask AI to surface your biases through questions (not give the answer), then log the decision and prediction for later review.

Review every account you follow with one strict criterion: does it add real value, or does it drain your mood? Neutrality isn't reason enough to stay.