Practice that's specific enough to measure, and a plan for the weeks it feels like nothing is happening.
Framework
+2
Three small fixed points keep a free weekend from dissolving into the couch.
Free
Use one sentence the moment you're stuck, before the problem grows into a rescue request.
Put a delay between wanting and buying, then find the one trigger behind most of it.
Playbook
Set up three things before bed, so the phone is already out of reach when your willpower is gone.
Ask one question now, decide within 24 hours, and stop turning feedback into a fight.
A one-area-a-day checklist that starts with the smallest fixes, so you actually finish the first week.
Identify your part, repair the damage, and choose one change you can test next time.
A three-second cutoff for small choices you already have enough information to make.
