Minimum effective dose
Do a 2–10 minute downshift daily, and protect it with one boundary.
Pick one:
| Day | Do this |
|---|---|
| 1 | Choose your daily practice + time |
| 2 | Add a 2-minute “downshift” alarm |
| 3 | Add one boundary (email/phone/time) |
| 4 | Pair downshift with an existing habit (after lunch) |
| 5 | Add a short evening shutdown to protect sleep |
| 6 | Review triggers and remove one friction point |
| 7 | Lock the plan for next week |