One small reset each day

Day 1

Notice the leak

Sample prompt: write down the hour that disappears most often, and leave it there. No fix yet.

Day 2

A real lunch

Sample prompt: eat one meal away from a screen and notice your energy two hours later.

Day 3

Ten quiet minutes

Sample prompt: sit, walk, or stretch without filling the silence.

Day 4

Move once

Sample prompt: twenty minutes outside, at whatever pace you already have.

Day 5

One boundary

Sample prompt: decline or delay one request that is not actually yours to carry.

Day 6

Earlier lights

Sample prompt: start the evening wind-down thirty minutes sooner than usual.

Day 7

Keep one thing

Sample prompt: choose the single practice from the week that you will repeat next week.