Review every app with notification permission on your phone, and ask: does this notification serve me, or the company's engagement metrics?

Each December, classify 50 people: adds/drains/neutral — adjust your time.

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.

Each policy override: log why, who approved, when reviewed.

30 days before audit: self-review controls — find gaps before auditor does.

Monthly review 3 questions about what actually gets time — kids or work.

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

Check all your emails on haveibeenpwned.com to know which breaches exposed your data.

Don't subscribe to a new tool before truly using it 14 days in real workflow.

Each month's start, search your name on Google and review the first 3 result pages.

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

Replace all reused passwords in 30 days. One manager, one strong master.

Enable 2FA on email, bank, social, cloud. TOTP not SMS. Backup codes saved.

Every 6 months, download backup from Google/Apple/Meta. Backup + your right.

Every browser extension can read your visible pages. Delete what you haven't used in 30 days.

On public WiFi: always VPN + no banking + 2FA even if feeling safe.

Phone encrypted by default, but your laptop? Check. If stolen, data exposed.

Before adding a new tool, verify it doesn't duplicate a job an existing tool already does — overlap costs more time and money than it saves.

Review every app with access to camera, microphone, location, or contacts, and revoke every permission not actually needed.