Pick the friction you have right now.

01 · Dopamine Menu

Build a reward menu

Choose rewards before you need motivation. Keep them small, available, and kind to tomorrow-you.

Open tool → 02 · Task Breaker

Break the task until it starts

This is a rule-based starter, not AI. It turns your task into a repeatable launch sequence you can edit.

Open tool → 03 · Routine Builder

Build a visual routine

Give each step a verb and a time box. The builder turns your lines into a clean sequence with a realistic total.

Open tool → 04 · Habit + Reward

Design a habit + reward loop

A usable habit needs a visible cue, a tiny version, and an immediate reward — not a perfect streak.

Open tool → 05 · Time Check

Calibrate your sense of time

Compare your estimate with what happened. One entry is useful; a few entries reveal your personal multiplier.

Open tool → 06 · Focus Sprint

Start a visible sprint

Choose the shortest interval you can honestly begin. You can pause or reset without losing anything.

Open tool → 07 · Daily Planner

Make a three-item day

Choose a must, a should, and a could. Then define the tiny first move. A smaller plan is easier to re-enter.

Open tool →