Here is your brain…
Hi, if you found your way here, you've probably come across some of my content about rewiring your brain and want to try the protocol and app I built to help with that, which is wonderful. But before I add you, I want to be honest about what this is and isn't, because it's not for everyone (and I'd rather you opt out now than be disappointed later).
This is a structured approach, developed through my neuroscience research and rigorously tested, starting with myself. It is a strategy for behavioural change designed to require the least amount of willpower (a volatile resource) while producing the most durable change.
I built these tools for myself first, and have since used them to help hundreds of people overcome their own bad habits (and addictions) — smoking, binge eating, doomscrolling, porn use, procrastination, anger issues, and other compulsive patterns (including negative thought patterns). (The app supports building positive habits too, which is actually part of the protocol.)
Please read through the questions below carefully before answering.
What to expect
The program has two phases.
The first is 1-2 weeks of Awareness — you don't actually change a thing! You simply log every craving or urge as it happens — what triggered it, how strong it felt, whether you ran with it or not. There's no expectation of change during this phase. You're not trying to resist anything (any more than you already do). It's simply getting curious about a pattern that has probably been running on autopilot for a long time.
The second phase is Rewiring. After your Awareness data is reviewed, I'll create a custom protocol built specifically around your current patterns and ultimate goals for change. (The app will be customised to help you implement this protocol.) As you move through the Rewiring phase, you'll be able to see how your experience compares with everyone else who has gone through the same process before you. You won't be going in blind — those who have gone before you will be holding your hand.
A note on your data
Your data — fully anonymised, never identifiable — will contribute to a growing picture of what habit change actually looks like in real people, not controlled lab studies. As more of us apply these strategies, that picture gets richer. Everyone who comes after you benefits from your experience, and you benefit from everyone who went before.
This contribution is a condition of participation, not optional. If you're not comfortable with this, this program isn't the right fit right now, and that's a completely valid choice.
The daily attention practice
The program includes a 5-minute daily attention practice. Each day you'll sit quietly and notice whatever thoughts arise — counting them without engaging with them. No special technique, no experience required. There is no way to get it wrong :). The goal is to get better at noticing your own mental activity, which makes it easier to catch cravings before they become automatic behaviour. This is the foundation everything else builds on.