Start where you are.

Notice screen habits and regain control of your attention.

• Duration 24h → 72h → ongoing
• Commitment Gentle

Build an evening rhythm and protect your wind-down.

• Duration 2–4 weeks
• Commitment Light daily

Small, sustainable changes to how you eat and drink.

• Duration 4 weeks
• Commitment Moderate

Train attention and reduce distraction with focus sessions.

• Duration Ongoing
• Commitment Flexible

Build consistent movement and steadier daily energy.

• Duration 4–6 weeks
• Commitment Moderate

Short, gentle resets that bring you back to the present.

• Duration Ongoing
• Commitment Tiny daily