Course curriculum

  • 1

    Introduction & Orientation

  • 2

    Seeing the Problem Clearly

    • The Real Problem: You Don’t Have a Phone Problem

    • Attention Is Being Engineered Against You

    • Why Willpower Fails Every Time

    • The Habit Loop of Checking

    • Homework: Audit Your Phone Use Today
  • 3

    Interrupting the System

    • Notifications Are Traps

    • Boredom Is Power

    • You Control the Device

    • Environmental Design Beats Discipline

    • Homework: Build Your Friction Environment
  • 4

    Replacing the Habit

    • The Kitchen Rule: Create Friction That Works

    • Default vs Intentional Behavior

    • Breaking the Reflex to Check

    • Replace Scrolling With Something Better

    • The Kindle Replacement Strategy

    • Homework: Replace One Daily Scroll Habit
  • 5

    Building Your Long-Term Attention System

    • Design Your Personal Attention System

    • Repetition Is the Only Thing That Works

    • Build a Daily Attention Ritual

    • Recover Quickly From Slipping

    • Become Someone Who Doesn’t Check

    • Get Instant Answers Anytime With TJ Walker AI Clone
  • 6

    Reinforcement, Accountability & Next Steps

    • Hybrid Loop: The Attention Reset

    • Join the Community

    • Conclusion: Make This Permanent

    • Finale Limited Conclusion