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PROTOCOL: ENERGY-MATCHED TASKS
Match your current cognitive energy level to task friction. Clear chaos without burning out.
ADD ENERGY-MATCHED TASK
ACTIVE FOCUS QUEUE
✍️ INSTANT BRAIN DUMP
OFFLOAD COGNITIVE LOAD
Auto-saved to LocalStorage
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PROTOCOL: FOCUS SPRINT & CREDIT BOOST
Execute deep work sprints to earn Focus Credits.
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Deep Work Sprint (25 Min)
Full focus session, zero distractions
25:00
READY TO ENGAGE
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Physical Reset Protocol (5 Min)
20 Pushups + Cold Facial Splash
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Tactical Box Breathing (2 Min)
Down-regulate heart rate & stress
🚨 EMERGENCY URGE DE-ESCALATION
An urge is a neurochemical spike that peaks at 60-90 seconds and subsides. Do not execute the compulsion.
STEP 1: RATE URGE INTENSITY
Be realistic about current impulse craving level
MILD IMPULSE
7 / 10
SEVERE CRAVING
STEP 2: 60s PHYSIOLOGICAL SIGH
Double sharp inhale through your nose, followed by an extended slow exhale through mouth.
60
SIGH PROTOCOL
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PROTOCOL: REVERSE DOPAMINE GATEWAY
Screen time is locked. Pre-pay using hard-earned Focus Credits. No free scroll.
ACTIVE UNLOCKED SESSIONS
AVAILABLE UNLOCK PASSES
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Instagram / X / Socials
15 Minutes Instant Scroll Pass
150 PTS
COST
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YouTube / Media Stream
30 Minutes High-Reward Stream
300 PTS
COST
🎬
TikTok / Short Video Reels
45 Minutes Short-Form Doomscroll
400 PTS
COST
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Custom Target App Pass
FLEXIBLE PASS
📱 AUTOMATIC 15-MIN SCREEN LOCK (iOS / ANDROID) ▼
STEP 1: Create App Automation
Open Shortcuts app on iOS → Automation tab → Create Personal Automation → Select App (e.g., Instagram, TikTok, YouTube) → Choose "Is Opened".
STEP 2: Auto-Lock or Timer Action
Add action: Start Timer for 15 minutes (or "Lock Screen"). When the 15-minute scroll window expires, iOS automatically alerts or locks the device, forcing you back to Dopamine OS.
PERFORMANCE METRICS
REAL-TIME AUDIT
0
TOTAL EARNED
0
TOTAL SPENT
0
WORK SPRINTS
0
URGES SURFED
SYSTEM LOG AUDIT
No logged activity yet.