Put paper first for reflection
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RESET
Reduce the strongest default pulls and regain enough space to choose deliberately.
Use reset when technology interrupts attention, fills empty moments, or operates mainly through defaults.
Practice index
Map your digital toolkit
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Notifications off by default
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Give infinite feeds an ending
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Badges signal only priority
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Use personal social media only with a clear purpose
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Use low data as a boundary
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Reduce visual app pull
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Add friction to addictive apps
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Keep only current-context tabs open
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Keep phones away during social interactions
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Block trackers and ads
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Reject optional cookies
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Delete unused online accounts
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