The First Hour
No phone for the first hour after you wake up.
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Why this one
The first hour sets the tempo for the day, and most people hand it to an algorithm before they are fully awake.
The rule
No phone for the first hour after you wake up. For 7 days. That is the whole thing; there is nothing to sign up for and nobody is tracking you.
Post the card on day one so somebody knows you started. That
is the only accountability mechanism that reliably works and it is free.