Build a one-page attention defense plan.

My Attention Defense Plan

MY ATTENTION DEFENSE PLAN
Date created: 7/31/2026
Primary defense target: not set
Rules of engagement
Access: not set
Timing: not set
Format: not set
Stopping: not set
Vulnerable-window rule: not set
First-hour rule: No algorithmic feeds, short-form video, or recreational browsing before the first defined task begins.
Low-stimulation floor
Environment: Phone outside immediate reach during the first work block.
Meaningful task: One defined meaningful task for twenty protected minutes.
Physical action: Ten minutes of movement before infinite entertainment.
Input-free period: One meal or walk without audio or video.
Entertainment boundary: Finite entertainment only until the low-stimulation floor is complete.
Recovery rule: Stop the current input, put the device away, drink water, move for five minutes, write one physical next action, and work for ten minutes.