Record

Optional last step: jot the one line worth keeping from this return, the dose and what it actually bought you, so the next comeback starts smarter. Deliberately optional and small, because tracking every session turns a return into constant self-surveillance.

Optional last step: jot the one line worth keeping from this return, the dose and what it actually bought you, so the next comeback starts smarter. Deliberately optional and small, because tracking every session turns a return into constant self-surveillance.

Example

You write one line in your notes: "10 minutes, five replies, held fine; 20 minutes tipped into skimming." Next time you start at 15. You do not log mood ratings, energy scores, or a daily inbox-recovery spreadsheet.