SBHBMozuchi
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A complete system for building skills faster, tracking progress transparently like a RPG game, and integrating physical training seamlessly. All the methods listed have been discovered through trial-and-error by me. Hope you guys find it useful.
This guide presents two core systems: a skill tree framework for planning and tracking any skill, and a practice loop for fast acquisition. They can be both used independently, but they are designed to compound. Read the skill tree section beforehand, the loop assumes you already have a tree built for your skills.
Glossary
Task - The simplest denomination of a skill, it is binary in the sense that it is something you can do or cannot do. Examples include: landing a kickflip, being able to play a specific guitar solo, being able to recognize the same specific failo across multiple people walking across the day. Tasks will be the atoms through which everything is built on
Branch - A cluster of related tasks that share underlying mechanics. Branches run in parallel at the same level, just like a video game skill tree you can choose which "branch" to pursue
Level - This is the term I will use for the proficiency scale (Novice → Beginner → Intermediate → Advanced), each level has more branches than the previous one, up to intermediate. Across all skills advanced is seen to have less branches, but each task at that level synthesises multiple earlier branches, this information will come handy later on
Skill Tree - The complete map of a skill: all four levels, all branches, all tasks. You build one before you start practising. It replaces vague goals with a transparent, linear progression visible at every step of your goal to skill proficiency.
Part I: The Skill Tree
Modern day mainstream skill acquisition science is abstract and inconsistent all over the place. Out of the 100% of people that make New Year's resoultions, 25% of them stick to their New Year's resolutions after 30 days, and only 8% achieve them. This is not a discipline problem or a time problem, you have 365 days and the initial motivation to pursue those goals. The problem is structural.
Goals fail for one of two reasons: the goal is too abstract (I want to be healthy, I want to get rich), or the progression is not well-thought out, there is no clearly thought out specific progression system put in place to help you out all the way through from novice level to mastery.
What makes RPG progression so compelling is that it eliminates both problems. The path is always explicit and every task is binary (you either can or cannot perform that certain task). You always know exactly where you stand via the skill progression tab. This is a big reason on why RPG games are so addicting.
The skill tree system I will present replicates this for real life skills.
The Intermediate Plateu and how this system alleviates it
Every skill follows the same perceived-progress curve. Early on, every session produces visible (and tangible) results, once you reach mid-to-high intermediate, the percieved results dimish considerably, you're putting in the same effort and feeling like you're going nowhere. Most people interpret this as a signal that they've hit their ceiling, or that they're not "talented" enough to further advance in said skill. They usually quit.
(Levels can have more branches, this is just an example)
The plateau is not a motivation problem. It is a geometry problem. Even if the advanced level can have as many branches as the beginner or even novice level for some skills, all the branches are interweaved with multiple ones from the intermediate level. Hitting a wall is a sign that you need a more stable foundation. The plateau is not a signal to quit. It is confirmation that you are in the densest part of the tree. The exit is the same as the entrance: keep completing tasks, branch by branch, and the transition to advanced will be seamless.
At advanced level the branch count drops again, but each task now requires synthesis across multiple intermediate branches. This is why advanced practitioners look effortless, they have internalized a majority of what the earlier branches contain and thus have a very full image of the skill.
The Progression Rule
Complete at least 65% of tasks across all branches in your current level before advancing to the next. Tasks at each higher level are designed to incorporate skills from earlier branches, attempting them before this threshold means building on an incomplete foundation, a trap many autodidacts fall into.
How to build a Skill Tree
This is the only part of the system that requires real thought. The tree itself is the hard work. Once it exists and it is thoroughly thought out, progress is mechanical.
1. Define your skill and pick specifics - Pick any skill you like, then pick out subsections. For example, the "Guitar" skill can be broken down into specific subsections like "Acoustic Fingerstyle Guitar", "Electric guitar played by picking", I then want you to pick specific end goals like "I want to play Cliffs of Dover" or "I want to learn how to tap on a acoustic guitar with both my hands like a piano"
2. Identify the tasks, they must be binary - Using AI or communities for your hobby is fine, all you need is a wide plethora of tasks. You can either go the technique route "Can I do a clean hammer-on; Can I play bar chords cleanly?; Can I do this fingerpicking pattern used in many songs?, or the playing specific songs perfectly route. They both work and can be mixed together, because they are binary tasks (I can or cannot play this song fully along with the backing track, I can or cannot pull off this technique cleanly). The guide assumes that every task will be done once a high level of proficiency is achieved with said task.
3. Sort tasks by difficulty and cluster them my shared mechanics - Tasks that share underlying physical or conceptual mechanics belong in the same branch. Guitar songs from the same genre or right hand picking techniques are examples of such clusters, these will be our branches. Difficulty within each branch determines its level
4. Build the four levels with the correct branch count - There isn't a specific set of branches you need for each level, each skill has a varying degree of complexity. But they will always follow this pattern with the branch count: Novice (a little) -> Beginner (a little more) -> Intermediate (the most) -> Advanced (as much as beginner or maybe even less). Each branch in the advanced level will require synthesis of two or more intermediate branches.
5. Check for synthesis at the advanced level - Every advanced task should be identifiable as a combination of specific intermediate branches. If an advanced task can be reached without a multitude intermediate branches, the tree has a dependency error. Fix it by either moving the task or adding an extra prerequisite branch.
Part II: The Practice Loop
The loop is an optional accelerator. You do not need it to use the skill tree. Use it when you want fast acquisition and are willing to structure your free time around it. Think of it as sprinting in skill acquisition.
The loop does three things simultaneously: it maximises skill consolidation through forced interleaving, it keeps physical training inside the session without competing with cognitive work, and it prevents the mental fatigue that kills extended practice sessions before genuine progress accumulates.
Structure to be followed:
First Block (Cognitive Block) Work on a specific task from your skill tree, you are trying to cross the binary threshold for the task. Full focus, no passive consumption. Approximately 45–55 minutes
Physical Set Do half your maximum reps of your chosen physical exercise. Stop before you feel real fatigue. This should take 2–4 minutes and leave you feeling activated, not depleted. The break is NOT optional.
Second Block (Cognitive Block) If mentally saturated with cognitive skill #1, switch to cognitive skill #2 for the next cognitive block. If still engaged, return to skill #1. The decision is based purely on honest self-assessment of cognitive state, not on a fixed schedule.
Physical Set Same as above, nothing to be added here
Rinse and Repeat
Physical and Cognitive Skills
All skills that require physical effort (skateboarding, rollerblading, running) are considered physical skills. If nothing comes up to your mind, default to body-weight exercises that are easily accessible (push-ups, squats, punching a bag, etc). If one of your skills is physical use the loop's physical slot for that skill's own task practice, it should be close-by to you to reduce wasted time in the loop. The point is alternation between cognitive load types, not a strict cognitive-physical split.
Part III: Removing Friction
The skill tree and loop both assume a baseline environment that is not actively working against you. If your environment is disruptive (constant notifications, unpredictable sleep, energy crashes), no system will save you. There is much proof that Phone and Social Media companies actively work on getting you addicted and consuming their product.
Distraction Removal
Ideally you would want to live as a person on the techier side in 2007, that is the golden ratio between convenience of technology and lack of engineered addiction.
My recommandation to follow this golden ratio is a japanese flip phone released after 2018, because it supports newer versions of Android and has no touch screen, a perfect mix of convenience and utilitarianism. You can still access your banking and messaging apps while making it incredibly difficult to go on addictive websites, and a desktop PC, all your real internet-related tasks will be done at a "spot", not something available at all times.
My second recommandation is to make your PC non-addictive. I use a manifest v2 browser like Thorium/Helium (for Chrome users) or Waterfox/Librewolf (for Firefox users, I do not trust Mozilla), this allows you access to uBlock Origin, the best adblocking extension on the market, you can also add custom websites you want blocked, which is what I use to circumvent social media usage. The other extension I recommend is DFTube, it makes youtube search only so all the times you look up videos, it is intentional and with a goal in mind. Our goal is to live in the second.
Regulating Energy Stability
Energy crashes during a practice session are a metabolic problem, not a willpower problem. The cause is blood glucose volatility meals high in refined carbohydrates produce a spike followed by a crash that is physiologically indistinguishable from the feeling of being unable to focus. Meals structured around protein and fat produce stable glucose delivery through gluconeogenesis and eliminate crashes entirely. High fat Low carb is what I would recommend to optimize for stable baseline energy.
Constant sleep and wake up times are crucial here, everyday including weekends. It helps establish circadian stability that directly affects both physical recovery and cognitive performance. Morning light exposure within the first hour of waking reinforces this further. These are the cheapest performance interventions available and most people ignore them entirely.
Baseline lifestyle I want you to establish
The target environment is one where technology serves specific intentional purposes and disappears otherwise, where your energy is stable across the day, and where your sleep is consistent enough that you wake without an alarm most mornings. This is not a radical lifestyle. It was the default for most people before smartphones. The friction removal is mostly a matter of reversing specific additions from the last fifteen years.
This guide presents two core systems: a skill tree framework for planning and tracking any skill, and a practice loop for fast acquisition. They can be both used independently, but they are designed to compound. Read the skill tree section beforehand, the loop assumes you already have a tree built for your skills.
Glossary
Task - The simplest denomination of a skill, it is binary in the sense that it is something you can do or cannot do. Examples include: landing a kickflip, being able to play a specific guitar solo, being able to recognize the same specific failo across multiple people walking across the day. Tasks will be the atoms through which everything is built on
Branch - A cluster of related tasks that share underlying mechanics. Branches run in parallel at the same level, just like a video game skill tree you can choose which "branch" to pursue
Level - This is the term I will use for the proficiency scale (Novice → Beginner → Intermediate → Advanced), each level has more branches than the previous one, up to intermediate. Across all skills advanced is seen to have less branches, but each task at that level synthesises multiple earlier branches, this information will come handy later on
Skill Tree - The complete map of a skill: all four levels, all branches, all tasks. You build one before you start practising. It replaces vague goals with a transparent, linear progression visible at every step of your goal to skill proficiency.
Part I: The Skill Tree
Modern day mainstream skill acquisition science is abstract and inconsistent all over the place. Out of the 100% of people that make New Year's resoultions, 25% of them stick to their New Year's resolutions after 30 days, and only 8% achieve them. This is not a discipline problem or a time problem, you have 365 days and the initial motivation to pursue those goals. The problem is structural.
Goals fail for one of two reasons: the goal is too abstract (I want to be healthy, I want to get rich), or the progression is not well-thought out, there is no clearly thought out specific progression system put in place to help you out all the way through from novice level to mastery.
What makes RPG progression so compelling is that it eliminates both problems. The path is always explicit and every task is binary (you either can or cannot perform that certain task). You always know exactly where you stand via the skill progression tab. This is a big reason on why RPG games are so addicting.
The skill tree system I will present replicates this for real life skills.
The Intermediate Plateu and how this system alleviates it
Every skill follows the same perceived-progress curve. Early on, every session produces visible (and tangible) results, once you reach mid-to-high intermediate, the percieved results dimish considerably, you're putting in the same effort and feeling like you're going nowhere. Most people interpret this as a signal that they've hit their ceiling, or that they're not "talented" enough to further advance in said skill. They usually quit.
(Levels can have more branches, this is just an example)
The plateau is not a motivation problem. It is a geometry problem. Even if the advanced level can have as many branches as the beginner or even novice level for some skills, all the branches are interweaved with multiple ones from the intermediate level. Hitting a wall is a sign that you need a more stable foundation. The plateau is not a signal to quit. It is confirmation that you are in the densest part of the tree. The exit is the same as the entrance: keep completing tasks, branch by branch, and the transition to advanced will be seamless.
At advanced level the branch count drops again, but each task now requires synthesis across multiple intermediate branches. This is why advanced practitioners look effortless, they have internalized a majority of what the earlier branches contain and thus have a very full image of the skill.
The Progression Rule
Complete at least 65% of tasks across all branches in your current level before advancing to the next. Tasks at each higher level are designed to incorporate skills from earlier branches, attempting them before this threshold means building on an incomplete foundation, a trap many autodidacts fall into.
How to build a Skill Tree
This is the only part of the system that requires real thought. The tree itself is the hard work. Once it exists and it is thoroughly thought out, progress is mechanical.
1. Define your skill and pick specifics - Pick any skill you like, then pick out subsections. For example, the "Guitar" skill can be broken down into specific subsections like "Acoustic Fingerstyle Guitar", "Electric guitar played by picking", I then want you to pick specific end goals like "I want to play Cliffs of Dover" or "I want to learn how to tap on a acoustic guitar with both my hands like a piano"
2. Identify the tasks, they must be binary - Using AI or communities for your hobby is fine, all you need is a wide plethora of tasks. You can either go the technique route "Can I do a clean hammer-on; Can I play bar chords cleanly?; Can I do this fingerpicking pattern used in many songs?, or the playing specific songs perfectly route. They both work and can be mixed together, because they are binary tasks (I can or cannot play this song fully along with the backing track, I can or cannot pull off this technique cleanly). The guide assumes that every task will be done once a high level of proficiency is achieved with said task.
3. Sort tasks by difficulty and cluster them my shared mechanics - Tasks that share underlying physical or conceptual mechanics belong in the same branch. Guitar songs from the same genre or right hand picking techniques are examples of such clusters, these will be our branches. Difficulty within each branch determines its level
4. Build the four levels with the correct branch count - There isn't a specific set of branches you need for each level, each skill has a varying degree of complexity. But they will always follow this pattern with the branch count: Novice (a little) -> Beginner (a little more) -> Intermediate (the most) -> Advanced (as much as beginner or maybe even less). Each branch in the advanced level will require synthesis of two or more intermediate branches.
5. Check for synthesis at the advanced level - Every advanced task should be identifiable as a combination of specific intermediate branches. If an advanced task can be reached without a multitude intermediate branches, the tree has a dependency error. Fix it by either moving the task or adding an extra prerequisite branch.
At novice level I would learn how to do an ollie and how to do a manual for a few seconds
At beginner level, now that I know how to ollie
Main branch: I will learn how to pop shuvit, frontside/backside 180, boneless, hippie jump and acid drop
Branch #1 (street freestyle): I will learn how to 50-50 grind, nose stall, do a wallie and a firecracker
Branch #2 (Transition tricks): I will learn how to drop in, fakie rock and tail stall
At intermediate level:
Main branch (early intermediate): Kickflip, Heelflip, Half cab, Boardslide, 50-50, Ollie stairs
Main branch (mid intermediate): Tre flip, Crooks, Smiths, Feebles, Varial heel
Branch #1 (Street Freestyle): Back boards, Lipslides, Nosegrinds, Crooked grinds, Hardflips, Inward heels, Bigspins, No Comply
Branch #2 (Transition tricks): Rock fakie, Axle stall, Rock n roll, Rock fakie, Axle stall, Rock n roll
Branch #3 (Steeze adders): Bigspins, 360 shuvs, Late shuvs, Long Manuals
Branch #4 (bases on a mix of branch 1 and 2, think of it as a secret branch once you master the first 2 ): Wallrides, Pole jams, Slappies
At advanced level:
Main branch: Laser flip, Hardflip, Inward heel, Double flip, Dolphin flip, 360 hardflip, Switch flip, Nollie heel
Branch #1 (Street Freestyle): Crook nollie flip out, Nosegrind nollie heel out, Bluntslide, Front blunt
Branch #2 (Transition tricks): Nose blunt, Smith grind, Feeble grind, McTwist, 540, Alley-oop air, Kickflip indy
At beginner level, now that I know how to ollie
Main branch: I will learn how to pop shuvit, frontside/backside 180, boneless, hippie jump and acid drop
Branch #1 (street freestyle): I will learn how to 50-50 grind, nose stall, do a wallie and a firecracker
Branch #2 (Transition tricks): I will learn how to drop in, fakie rock and tail stall
At intermediate level:
Main branch (early intermediate): Kickflip, Heelflip, Half cab, Boardslide, 50-50, Ollie stairs
Main branch (mid intermediate): Tre flip, Crooks, Smiths, Feebles, Varial heel
Branch #1 (Street Freestyle): Back boards, Lipslides, Nosegrinds, Crooked grinds, Hardflips, Inward heels, Bigspins, No Comply
Branch #2 (Transition tricks): Rock fakie, Axle stall, Rock n roll, Rock fakie, Axle stall, Rock n roll
Branch #3 (Steeze adders): Bigspins, 360 shuvs, Late shuvs, Long Manuals
Branch #4 (bases on a mix of branch 1 and 2, think of it as a secret branch once you master the first 2 ): Wallrides, Pole jams, Slappies
At advanced level:
Main branch: Laser flip, Hardflip, Inward heel, Double flip, Dolphin flip, 360 hardflip, Switch flip, Nollie heel
Branch #1 (Street Freestyle): Crook nollie flip out, Nosegrind nollie heel out, Bluntslide, Front blunt
Branch #2 (Transition tricks): Nose blunt, Smith grind, Feeble grind, McTwist, 540, Alley-oop air, Kickflip indy
I would pick 7 songs for each branch
Novice Level:
Classic rock branch:
Example songs: House of the Rising Sun, Knockin' on Heaven's Door, Wild Thing
Pop-folk branch:
Example songs: Dust in the Wind (intro), Blackbird (simplified), Wish You Were Here
Beginner level:
Classic Rock Branch evolves and breaks off into: Blues Rock Branch, Hard Rock Branch and Indie Rock Branch (combined with Folk Branch)
Folk Branch evolves and breaks off into : Fingerstyle Branch, Country Branch, Americana Branch
Intermediate level:
Blues Rock evolves and breaks off into: Texas Blues, Southern Rock, Jam Band Rock
Hard Rock evolves and breaks off into: Heavy metal, Thrash metal, Glam metal, Alternative metal
Indie Rock evolves and breaks off into: Post-Rock, Shoegaze, Alternative Rock and Math Rock
Everything from the broken off Folk Branch breaks off into: intermediate fingerstyle, jazz and bossa nova
Advanced level:
Full solo construction (synthesises: texas blues + Southern Rock + Thrash Metal + Glam Metal + Heavy Metal)
Complete fingerstyle arrangements (synthesis: Alternative Metal + Post-Rock + Math Rock + Jazz + Bossa Nova)
Improvisation and Songwriting fluency (synthesis: Alternative Rock + Math Rock + Shoegaze, for the added atmosphere + Jam Band Rock)
Novice Level:
Classic rock branch:
Example songs: House of the Rising Sun, Knockin' on Heaven's Door, Wild Thing
Pop-folk branch:
Example songs: Dust in the Wind (intro), Blackbird (simplified), Wish You Were Here
Beginner level:
Classic Rock Branch evolves and breaks off into: Blues Rock Branch, Hard Rock Branch and Indie Rock Branch (combined with Folk Branch)
Folk Branch evolves and breaks off into : Fingerstyle Branch, Country Branch, Americana Branch
Intermediate level:
Blues Rock evolves and breaks off into: Texas Blues, Southern Rock, Jam Band Rock
Hard Rock evolves and breaks off into: Heavy metal, Thrash metal, Glam metal, Alternative metal
Indie Rock evolves and breaks off into: Post-Rock, Shoegaze, Alternative Rock and Math Rock
Everything from the broken off Folk Branch breaks off into: intermediate fingerstyle, jazz and bossa nova
Advanced level:
Full solo construction (synthesises: texas blues + Southern Rock + Thrash Metal + Glam Metal + Heavy Metal)
Complete fingerstyle arrangements (synthesis: Alternative Metal + Post-Rock + Math Rock + Jazz + Bossa Nova)
Improvisation and Songwriting fluency (synthesis: Alternative Rock + Math Rock + Shoegaze, for the added atmosphere + Jam Band Rock)
Part II: The Practice Loop
The loop is an optional accelerator. You do not need it to use the skill tree. Use it when you want fast acquisition and are willing to structure your free time around it. Think of it as sprinting in skill acquisition.
The loop does three things simultaneously: it maximises skill consolidation through forced interleaving, it keeps physical training inside the session without competing with cognitive work, and it prevents the mental fatigue that kills extended practice sessions before genuine progress accumulates.
- Slightly interrupted practice produces better long-term retention than uninterrupted blocks. During the physical break, your brain consolidates what was just practised, it is Pomodoro but better. The next cognitive block benefits from a brain that has had a consolidation window, not a fatigued one that kept pushing.
- Physical exertion releases catecholamines: dopamine and norepinephrine, they directly upregulate neural plasticity and attention for the subsequent cognitive session. A short set of sub-maximal physical work before returning to skill practice is not a distraction. It is a neurological primer. The key is sub-maximal: you want the chemical effect, not the fatigue that follows a hard set to failure.
- Grease the groove: performing many sub-maximal sets across a day produces faster strength and skill gains than one exhausting session, with dramatically less soreness and recovery cost. Half your maximum reps, multiple times per day, consistently outperforms maximum effort once per day for most physical skills. This is why the loop's physical component doesn't drain you, it is specifically designed not to.
- Physical exertion releases catecholamines: dopamine and norepinephrine, they directly upregulate neural plasticity and attention for the subsequent cognitive session. A short set of sub-maximal physical work before returning to skill practice is not a distraction. It is a neurological primer. The key is sub-maximal: you want the chemical effect, not the fatigue that follows a hard set to failure.
- Grease the groove: performing many sub-maximal sets across a day produces faster strength and skill gains than one exhausting session, with dramatically less soreness and recovery cost. Half your maximum reps, multiple times per day, consistently outperforms maximum effort once per day for most physical skills. This is why the loop's physical component doesn't drain you, it is specifically designed not to.
Structure to be followed:
First Block (Cognitive Block) Work on a specific task from your skill tree, you are trying to cross the binary threshold for the task. Full focus, no passive consumption. Approximately 45–55 minutes
Physical Set Do half your maximum reps of your chosen physical exercise. Stop before you feel real fatigue. This should take 2–4 minutes and leave you feeling activated, not depleted. The break is NOT optional.
Second Block (Cognitive Block) If mentally saturated with cognitive skill #1, switch to cognitive skill #2 for the next cognitive block. If still engaged, return to skill #1. The decision is based purely on honest self-assessment of cognitive state, not on a fixed schedule.
Physical Set Same as above, nothing to be added here
Rinse and Repeat
Physical and Cognitive Skills
All skills that require physical effort (skateboarding, rollerblading, running) are considered physical skills. If nothing comes up to your mind, default to body-weight exercises that are easily accessible (push-ups, squats, punching a bag, etc). If one of your skills is physical use the loop's physical slot for that skill's own task practice, it should be close-by to you to reduce wasted time in the loop. The point is alternation between cognitive load types, not a strict cognitive-physical split.
Mr.A wants to reach conversational fluency in a second language and reach 100 push-ups. Their current maximum is 40 push-ups. Mr.A is a university student with classes until 14:20.
His current position in the language skill tree: intermediate level, reading-and-listening branch. The specific task he is working on: watch an episode from any television series made for teenagers in his target language without looking up any words during an episode.
Here is his schedule
Until 14:20: University + Anki flashcard review during transit or free periods
14:20: Watch 2–3 episodes of target-language show. No subtitles if possible, native-language subtitles as fallback. The task: get through an episode without pausing to look up words.
15:20: 20 push-ups (half of 40-rep maximum). Stop. Takes under 2 minutes.
15:25: Continue episodes, or switch to playing a video game in target language if mentally saturated or they can just relax and go outside
16:20: 20 push-ups again.
16:25 – 20:00: Continue loop. Physical sets accumulate to 80–100 push-ups across the afternoon with no soreness the following day.
20:00: Social plans, unstructured time. Loop ends.
Mr.A had mechanically constructed a seemless and accelerated lifestyle which he follows mechanically. Mr.A will achieve results at a very fast pace
His current position in the language skill tree: intermediate level, reading-and-listening branch. The specific task he is working on: watch an episode from any television series made for teenagers in his target language without looking up any words during an episode.
Here is his schedule
Until 14:20: University + Anki flashcard review during transit or free periods
14:20: Watch 2–3 episodes of target-language show. No subtitles if possible, native-language subtitles as fallback. The task: get through an episode without pausing to look up words.
15:20: 20 push-ups (half of 40-rep maximum). Stop. Takes under 2 minutes.
15:25: Continue episodes, or switch to playing a video game in target language if mentally saturated or they can just relax and go outside
16:20: 20 push-ups again.
16:25 – 20:00: Continue loop. Physical sets accumulate to 80–100 push-ups across the afternoon with no soreness the following day.
20:00: Social plans, unstructured time. Loop ends.
Mr.A had mechanically constructed a seemless and accelerated lifestyle which he follows mechanically. Mr.A will achieve results at a very fast pace
Part III: Removing Friction
The skill tree and loop both assume a baseline environment that is not actively working against you. If your environment is disruptive (constant notifications, unpredictable sleep, energy crashes), no system will save you. There is much proof that Phone and Social Media companies actively work on getting you addicted and consuming their product.
Distraction Removal
Ideally you would want to live as a person on the techier side in 2007, that is the golden ratio between convenience of technology and lack of engineered addiction.
My recommandation to follow this golden ratio is a japanese flip phone released after 2018, because it supports newer versions of Android and has no touch screen, a perfect mix of convenience and utilitarianism. You can still access your banking and messaging apps while making it incredibly difficult to go on addictive websites, and a desktop PC, all your real internet-related tasks will be done at a "spot", not something available at all times.
My second recommandation is to make your PC non-addictive. I use a manifest v2 browser like Thorium/Helium (for Chrome users) or Waterfox/Librewolf (for Firefox users, I do not trust Mozilla), this allows you access to uBlock Origin, the best adblocking extension on the market, you can also add custom websites you want blocked, which is what I use to circumvent social media usage. The other extension I recommend is DFTube, it makes youtube search only so all the times you look up videos, it is intentional and with a goal in mind. Our goal is to live in the second.
Regulating Energy Stability
Energy crashes during a practice session are a metabolic problem, not a willpower problem. The cause is blood glucose volatility meals high in refined carbohydrates produce a spike followed by a crash that is physiologically indistinguishable from the feeling of being unable to focus. Meals structured around protein and fat produce stable glucose delivery through gluconeogenesis and eliminate crashes entirely. High fat Low carb is what I would recommend to optimize for stable baseline energy.
Constant sleep and wake up times are crucial here, everyday including weekends. It helps establish circadian stability that directly affects both physical recovery and cognitive performance. Morning light exposure within the first hour of waking reinforces this further. These are the cheapest performance interventions available and most people ignore them entirely.
Baseline lifestyle I want you to establish
The target environment is one where technology serves specific intentional purposes and disappears otherwise, where your energy is stable across the day, and where your sleep is consistent enough that you wake without an alarm most mornings. This is not a radical lifestyle. It was the default for most people before smartphones. The friction removal is mostly a matter of reversing specific additions from the last fifteen years.
