1. Ritual Ignition - What are you going to do about it?

Use the same cue (phrase, music, light) to signal focus and engage your brain's start sequence

2. Ground the Body

Cold water, stretching, lifting, or a 2-minute sensory scan anchors you to the present moment.

3. Output Before Input

Do something - physical or creative - before any entertainbment or media. Rewire reward toward "do"ing

4. Micro-Risk

Every day, take one act that includes uncertainty or vulnerability — a chat, a message, call, lift, a thought — to expand your tolerance for aliveness. Builds confidence through exposure.

5. Engagement Score

Track each act of real "contact" over avoidance. Five+ per day = green zone.

6. Evening Note

Reflect briefly: “Where did I feel alive today?” Notice patterns, and identify cues or triggers.

7. Principles

• Discomfort can signal reconnection.
• Rituals create flow; randomness kills it.
• I’m re-wilding, not repairing.
• Measure aliveness, not perfection.

8. Weekly Adjustments

• Half-Day Dopamine Fast — Disconnect from screens: contemplate, plan, rest, clean, walk.
• Triggers Review — Log and analyze cues that lead to distraction or compulsive internet use, and plan counter-moves.
• Progress Check — Count engagement marks and note patterns.