# live #freewithtech
> A practice database for digital freedom.

I am Samuel Pitonak . I created #freewithtech because I wanted more people around me to experience what digital freedom feels like.

This file is the agent index for the public practice database. Fetch a linked Markdown file when you need the full record. Use the complete dump only when the whole corpus is required.

When to use this: reach for live #freewithtech when a person wants a concrete, adaptable pattern for putting life back in charge of technology — attention, privacy, ownership, relationships, AI boundaries, or maintenance. Search first, then open one practice. Do not use it to diagnose health, store private journals, or inspect the person's browser-local collection.

How to call it: POST JSON-RPC to the public MCP server, or call WebMCP `find_freewithtech_practices` in the current tab. Request `Accept: text/markdown` on any public page. Do not ask for private journal entries, account details, personal files, screenshots, credentials, health data, relationship details, or other sensitive personal information.

## Practices

- [Notifications off by default](https://live.freewith.tech/practices/notifications-off-by-default.md): Every alert competes for attention, so interruption should be reserved for communication and events that genuinely require a timely response.
- [Keep phones away during social interactions](https://live.freewith.tech/practices/keep-phones-away-during-social-interactions.md): A person sharing the moment should not have to compete with an unneeded phone.
- [Give infinite feeds an ending](https://live.freewith.tech/practices/give-infinite-feeds-an-ending.md): An infinite feed becomes more deliberate when browsing and consuming are separated by a finite queue with an empty state.
- [Put paper first for reflection](https://live.freewith.tech/practices/put-paper-first-for-reflection.md): Thinking, reflection, and meaning-making can begin away from networked systems designed to pull attention elsewhere.
- [Give your phone a narrow role](https://live.freewith.tech/practices/give-your-phone-a-narrow-role.md): A phone becomes less controlling when it is no longer expected to do everything.
- [Block trackers and ads](https://live.freewith.tech/practices/block-trackers-and-ads.md): Attention and behavior should not automatically feed advertising and tracking systems across browsers, apps, and accounts.
- [Own favorite media](https://live.freewith.tech/practices/own-favorite-media.md): Media that matters repeatedly should not remain available only at the discretion of a subscription catalog.
- [Map your digital toolkit](https://live.freewith.tech/practices/map-your-digital-toolkit.md): A digital footprint is easier to control when its accounts, services, and dependencies are visible.
- [Use private AI for sensitive topics](https://live.freewith.tech/practices/use-private-ai-for-sensitive-topics.md): Sensitive context belongs only in AI systems with privacy boundaries that match the risk.
- [Delete unused online accounts](https://live.freewith.tech/practices/delete-unused-online-accounts.md): An account that no longer serves a purpose remains an unnecessary dependency and exposure.
- [Badges signal only priority](https://live.freewith.tech/practices/badges-signal-only-priority.md): Notifications decide when an app may interrupt. Badges should show only the items that still require a deliberate response.
- [Protect personal communication with E2EE](https://live.freewith.tech/practices/protect-personal-communication-with-e2ee.md): Private human communication should be readable only by the people taking part in it.
- [Encrypt sensitive cloud storage](https://live.freewith.tech/practices/encrypt-sensitive-cloud-storage.md): Sensitive files need storage where the provider cannot read their contents.
- [Own your photo library](https://live.freewith.tech/practices/own-your-photo-library.md): Memories containing intimate places and faces deserve an owned copy outside a platform's control.
- [Prefer software you can keep](https://live.freewith.tech/practices/prefer-software-you-can-keep.md): A long-term tool is more dependable when continued access does not depend on recurring permission to rent it.
- [Use personal social media only with a clear purpose](https://live.freewith.tech/practices/use-personal-social-media-only-with-purpose.md): Personal social media needs a named purpose and a boundary that keeps it from becoming an automatic part of daily life.
- [Let resolved conversations expire](https://live.freewith.tech/practices/let-resolved-conversations-expire.md): A concluded conversation can expire once its lasting information has moved to the right place.
- [Extract durable information from chat](https://live.freewith.tech/practices/extract-durable-information-from-chat.md): Tasks, events, decisions, and memories become easier to find when they leave the chat stream and enter the system that owns them.
- [Choose tools with open exports](https://live.freewith.tech/practices/choose-tools-with-open-exports.md): The freedom to leave depends on exports that preserve useful data in standard, interoperable formats.
- [Give digital tools a supporting role](https://live.freewith.tech/practices/give-digital-tools-a-supporting-role.md): A digital tool can support reflection while paper remains the source of truth.
- [Use email aliases for online accounts](https://live.freewith.tech/practices/use-email-aliases-for-online-accounts.md): Using one primary email address across online accounts makes it easier to connect activity and harder to control unwanted contact.
- [Use low data as a boundary](https://live.freewith.tech/practices/use-low-data-as-a-boundary.md): A deliberately limited mobile-data allowance turns constant connectivity into a conscious choice.
- [Diversify service providers](https://live.freewith.tech/practices/diversify-service-providers.md): One provider should not control every important layer of a person's digital footprint.
- [Prefer repairable hardware](https://live.freewith.tech/practices/prefer-repairable-hardware.md): Hardware is more ownable when it can be repaired, supported, and kept useful without complete vendor dependence.
- [Reject optional cookies](https://live.freewith.tech/practices/reject-optional-cookies.md): Accessing a requested function should not imply consent to unrelated tracking.
- [Reduce visual app pull](https://live.freewith.tech/practices/reduce-visual-app-pull.md): Interfaces deserve less power to attract attention before a person has chosen what to do.
- [Add friction to addictive apps](https://live.freewith.tech/practices/add-friction-to-addictive-apps.md): A small delay can create enough space to notice and reconsider a reflexive app opening.
- [Let a watch cover essential access](https://live.freewith.tech/practices/let-a-watch-cover-essential-access.md): A constrained wearable can cover essential access without bringing a general-purpose phone into every moment.
- [Dedicate devices by purpose](https://live.freewith.tech/practices/dedicate-devices-by-purpose.md): A device with a clear role carries fewer unrelated temptations and makes its context easier to understand.
- [Separate software contexts](https://live.freewith.tech/practices/separate-software-contexts.md): Work, personal life, reading, and other contexts are easier to enter deliberately when software makes their boundaries visible.
- [Keep email inbox at zero](https://live.freewith.tech/practices/keep-email-inbox-at-zero.md): An inbox can represent communication that still requires attention. Processed messages can move into the archive.
- [Keep only current-context tabs open](https://live.freewith.tech/practices/keep-only-current-context-tabs-open.md): Open tabs should represent the current browsing context. Future material belongs in a separate read-later system.
- [Prefer in-person over chat](https://live.freewith.tech/practices/prefer-in-person-over-chat.md): Meaningful relationships often deserve richer shared presence than an extended stream of messages can provide.
- [Prefer cross-platform tools](https://live.freewith.tech/practices/prefer-cross-platform-tools.md): A workflow is easier to keep when it does not depend on one operating system remaining available.
- [Keep sensitive data local-first](https://live.freewith.tech/practices/keep-sensitive-data-local-first.md): Sensitive data should begin under personal control before remote convenience is added.
- [Use the phone as temporary storage](https://live.freewith.tech/practices/use-the-phone-as-temporary-storage.md): A phone can capture new media temporarily while the long-term library lives in owned, recoverable storage.
- [Keep AI memory in portable Markdown](https://live.freewith.tech/practices/keep-ai-memory-in-portable-markdown.md): Durable context for AI should remain readable, editable, and owned outside any one model provider.
- [Isolate agentic AI from personal data](https://live.freewith.tech/practices/isolate-agentic-ai-from-personal-data.md): An agent able to use tools or act on a system should not share an environment with sensitive personal applications and data by default.
- [Reassess your digital toolkit regularly](https://live.freewith.tech/practices/reassess-your-digital-toolkit-regularly.md): A tool should keep earning its place as needs, products, policies, and personal boundaries change.
- [Review privacy settings regularly](https://live.freewith.tech/practices/review-privacy-settings-regularly.md): Privacy choices drift as products add features, change policies, and introduce new defaults.
- [Maintain recoverable backups](https://live.freewith.tech/practices/maintain-recoverable-backups.md): Important data is not protected until an independent copy can actually be restored.
- [Review connected apps and permissions](https://live.freewith.tech/practices/review-connected-apps-and-permissions.md): Connected apps can retain access to sensitive accounts and data after their original purpose has ended.
- [Use social media on open protocols](https://live.freewith.tech/practices/use-social-media-on-open-protocols.md): A social presence is easier to keep or leave when identity and connections live on an open protocol that more than one app or host can use.

## Concepts

- [Paper First Life](https://live.freewith.tech/concepts/paper-first-life.md): Paper remains primary for thought and reflection; technology enters second and deliberately.
- [Journal Companions](https://live.freewith.tech/concepts/journal-companions.md): Small digital tools support a paper-centered system without becoming its center.
- [local-first](https://live.freewith.tech/concepts/local-first.md): Sensitive or durable information stays under personal control before remote convenience is added.
- [wrist-first](https://live.freewith.tech/concepts/wrist-first.md): A constrained wearable handles essentials so a general-purpose phone can remain absent.
- [intentional friction](https://live.freewith.tech/concepts/intentional-friction.md): A small obstacle creates time to reconsider an automatic digital action.
- [zero queues](https://live.freewith.tech/concepts/zero-queues.md): A queue has a meaningful done state and can return to empty.
- [digital hygiene](https://live.freewith.tech/concepts/digital-hygiene.md): Recurring maintenance keeps the digital footprint legible, private, and recoverable.
- [ownership and open exits](https://live.freewith.tech/concepts/ownership-and-open-exits.md): A tool remains acceptable while data, access, and future choices can be retained or moved.
- [in-person-first](https://live.freewith.tech/concepts/in-person-first.md): Meaningful human connection moves into shared physical presence whenever circumstances allow.
- [purpose-separated contexts](https://live.freewith.tech/concepts/purpose-separated-contexts.md): Devices and software contexts have clear roles so unrelated parts of life do not collapse into one surface.
- [minimal retention](https://live.freewith.tech/concepts/minimal-retention.md): Data and digital residue are kept only while they continue to serve a deliberate purpose.
- [phone dumbification](https://live.freewith.tech/concepts/phone-dumbification.md): Deliberately reduce a smartphone to chosen roles so it behaves like a focused utility.

## Positions

- [Control notifications](https://live.freewith.tech/by/controlling-notifications.md): Choose which apps and people may interrupt you, then keep badges only where an unresolved count still means something.
- [Bound social media](https://live.freewith.tech/by/bounding-social-media.md): Give remaining personal social media a named purpose, then keep that presence on a network you can leave.
- [End resolved chats](https://live.freewith.tech/by/ending-chats.md): Move lasting tasks, dates, and decisions out of chat, then let resolved conversations expire.
- [Review access](https://live.freewith.tech/by/reviewing-access.md): Revisit privacy settings as products change, then remove connected apps that no longer need access.
- [Protect private data](https://live.freewith.tech/by/protecting-private-data.md): Encrypt personal conversations end-to-end, then encrypt sensitive files in cloud storage.
- [End the feed](https://live.freewith.tech/by/ending-the-feed.md): Turn infinite browsing into a finite queue, then add a pause before the apps that pull you back.

## Journey

- [reset](https://live.freewith.tech/journey/reset.md): 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. (14 practices)
- [reclaim](https://live.freewith.tech/journey/reclaim.md): Establish chosen roles, boundaries, and routines for the technology that remains. Use reclaim when deciding what technology remains in your life and the terms under which it belongs. (10 practices)
- [optimize](https://live.freewith.tech/journey/optimize.md): Improve ownership, resilience, privacy, portability, and maintenance across the chosen system. Use optimize when the relationship is intentional but ownership, privacy, portability, resilience, or maintenance still needs work. (19 practices)

## Topics

- [personal systems](https://live.freewith.tech/?topic=personal-systems#practices): Structures that decide where thinking, tools, devices, and contexts belong.
- [attention](https://live.freewith.tech/?topic=attention#practices): Boundaries that protect focus, presence, and deliberate use from digital pull.
- [relationships](https://live.freewith.tech/?topic=relationships#practices): Practices that keep communication in service of real human connection.
- [privacy](https://live.freewith.tech/?topic=privacy#practices): Choices that limit unnecessary access, tracking, and exposure of personal information.
- [ownership](https://live.freewith.tech/?topic=ownership#practices): Ways to keep data, tools, media, and future choices under personal control.
- [AI](https://live.freewith.tech/?topic=ai#practices): Boundaries that keep AI useful without surrendering sensitive context, memory, or system access.
- [maintenance](https://live.freewith.tech/?topic=maintenance#practices): Recurring review, cleanup, permission, and recovery work that keeps a digital life manageable.

## Concerns

- [My attention is constantly interrupted.](https://live.freewith.tech/?concern=sustained-attention#practices): sustained attention. Alerts, badges, and visual cues can fracture concentration before you decide to change context.
- [I keep checking or scrolling without deciding to.](https://live.freewith.tech/?concern=deliberate-technology-use#practices): deliberate technology use. Infinite feeds, high-pull apps, and constant connectivity can turn a choice into a reflex.
- [Technology makes it hard to be fully present with people.](https://live.freewith.tech/?concern=protected-presence#practices): protected human presence. Phones, reachability, and digital communication can divide attention during relationships that deserve it.
- [Screens have become the default place for thinking and organizing my life.](https://live.freewith.tech/?concern=clear-place-to-think-and-organize#practices): a clear place to think and organize. General-purpose digital tools can become the center of reflection, memory, and organization. A deliberately chosen center makes their supporting role clearer.
- [My digital life feels scattered, cluttered, and difficult to maintain.](https://live.freewith.tech/?concern=legible-digital-life#practices): a legible, maintainable digital life. Accounts, messages, tabs, queues, and overlapping contexts can make the whole system difficult to understand and maintain.
- [My data, memories, or tools feel rented or trapped.](https://live.freewith.tech/?concern=ownership-and-open-exits#practices): ownership and open exits. Subscriptions, proprietary formats, concentrated providers, and closed hardware can make continued access or departure depend on someone else.
- [I worry that important data could disappear.](https://live.freewith.tech/?concern=recoverable-digital-life#practices): a recoverable digital life. Devices, cloud services, synchronization, and personally managed storage can all fail without independent, tested recovery.
- [I do not know who can access, track, or use my data.](https://live.freewith.tech/?concern=privacy-clarity#practices): privacy clarity. Communication, storage, tracking, account identifiers, and changing defaults can expose more information than expected.
- [I do not know what AI can see, remember, or do.](https://live.freewith.tech/?concern=visible-ai-boundaries#practices): AI with visible, owned boundaries. AI systems may receive sensitive context, retain important memory inside proprietary services, or act across files and applications.

## Ways to start

- [quick win](https://live.freewith.tech/index.md): An immediate, self-contained move that needs no deeper setup.
- [habit](https://live.freewith.tech/index.md): A recurring behavior that becomes useful through deliberate practice over time.
- [setup](https://live.freewith.tech/index.md): A primarily one-time configuration or structural change.
- [technical](https://live.freewith.tech/index.md): A change that requires specialist configuration, hosting, migration, or maintenance knowledge.

## Pages

- [Practice database](https://live.freewith.tech/index.md): human homepage and Markdown catalog.
- [About](https://live.freewith.tech/about.md): Samuel Pitonak and the origin of the database.
- [freewith.tech docs](https://live.freewith.tech/docs.md): MCP server, Markdown negotiation, and named developer entry points.
- [Contact](https://live.freewith.tech/contact.md): how to reach Samuel.
- [Privacy](https://live.freewith.tech/privacy.md): fwt. list data handling and site analytics.
- [Sitemap](https://live.freewith.tech/sitemap.md): the public page hierarchy.
- [MCP server](https://live.freewith.tech/mcp): Streamable HTTP tools `find_freewithtech_practices` and `get_freewithtech_practice`.
- [MCP server card](https://live.freewith.tech/.well-known/mcp/server-card.json): discovery metadata for MCP clients.

## Optional

- [Complete database dump](https://live.freewith.tech/llms-full.txt): every practice, app, and video in one file.
- [Compact practice catalog](https://live.freewith.tech/practice-catalog.json): IDs, slugs, topics, and concept links for Zone and scripts.
- [fwt. axis](https://fwt.wtf/axis-app-store?utm_source=live.freewith.tech): paid Apple Watch Journal Companion. A habit tracker for Apple Watch with integrations to Health for mood and mindful session tracking.
- [fwt. joex](https://fwt.wtf/joex-app-store?utm_source=live.freewith.tech): paid Apple Watch Journal Companion. A capture tool for Apple Watch that makes offloading super easy in order to remain present.
- [my phone addiction damaged real connection](https://fwt.wtf/rebuild-relationships?utm_source=live.freewith.tech): public trail context, not universal proof.
- [a jury hit Meta and YouTube for $6M and why it matters](https://fwt.wtf/addictive-design?utm_source=live.freewith.tech): public trail context, not universal proof.
- [your phone is ruining this moment](https://fwt.wtf/think-twice?utm_source=live.freewith.tech): public trail context, not universal proof.
- [how I fixed my relationship with technology (4 steps)](https://fwt.wtf/dumbscrolling?utm_source=live.freewith.tech): public trail context, not universal proof.
- [100 days with my Apple Watch as my main device](https://fwt.wtf/phone-who-needs-it?utm_source=live.freewith.tech): public trail context, not universal proof.
- [Paper First Life: the human OS for the AI era](https://fwt.wtf/ai-cant-replace-this?utm_source=live.freewith.tech): public trail context, not universal proof.
- [why I tripled my phone bill to use my watch](https://fwt.wtf/did-i-really-need-this?utm_source=live.freewith.tech): public trail context, not universal proof.
- [your phone is too capable (and it’s hurting your focus)](https://fwt.wtf/deferred-complexity?utm_source=live.freewith.tech): public trail context, not universal proof.