Define 5 contexts where you'll NEVER use AI. Write them. Stick to them.

Imagine an inner switch — when on, suffering doubles. Can you leave it off?

Open space for hard sensation in your body instead of suppressing or fleeing.

Disable 90% of phone notifications in 15 minutes and reclaim two hours of focus each day.

Turn phone to grayscale — reduces appeal 50%+.

From 30 values, pick only 5 — very hard but reveals what truly matters.

Mentorship gives advice. Sponsorship gives opportunities. Whom do you specifically sponsor in rooms they can't enter?

Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.

Explain to your child the next video isn't chance — an algorithm designed to keep him longer, not to serve him.

Flip the rule: notifications off by default, on only during a chosen hour for chosen people.

Enable grayscale mode — colors designed to addict you vanish, phone becomes just a tool.

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

Enter YouTube with a specific search topic. Never open the home page.

Every 3 mo, delete history + watched + watch only specific content 1 week. Algorithm relearns from scratch.

When you feel strong anger/fear/excitement from a post, stop. It may be engineered for that.

Build 3 iOS/Android modes: "Writing" (no notif), "Meeting" (phone only), "Rest" (family WhatsApp).

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.

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