Day 1 Challenge

Turn off all non-essential notifications for 24 hours (social, email, games—keep only calls/texts).

Notice how your body and mind react. Write down any urges, anxiety, or relief.

At the end of the day, spend 5 minutes in silence—no phone, no screen—just breathing.

Tomorrow we’ll talk about dopamine and why it feels so hard to stop.

Your clearer mind is waiting.

See you tomorrow.

—Nate