Identify 3 accounts you follow that trigger negative comparison — unfollow for 30 days.

Each email: reply, archive, delete, or delegate — no "later".

Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.

Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.

Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.

Say "no, I can't" — complete sentence. No explanation, no apology.

Delete any app unopened in 30 days — lose apps before they cost you focus.