Dopamine Detox 2.0 — Part 7: Digital Boundaries Reset

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Dopamine Detox 2.0 — Part 7: Digital Boundaries Reset | Smart Life Reset Make quiet the default. Build boundaries that protect focus, sleep, and relationships. Series — Dopamine Detox 2.0 (7/10) Part 1 — Why Detox 2.0 Part 2 — Nervous System Basics Part 3 — Low-Stim Morning Protocol Part 4 — Reward System Reset Part 5 — Digital Nutrition & Reward Reset Part 6 — Focus Training Playbook Part 7 — Digital Boundaries Reset Part 8 — Deep Work in Real Life Part 9 — Meaning and Motivation Part 10 — 7-Day Reset Plan Jump to: - Quick Win - 7-Day Plan - Self-Check - Your Plan - FAQ On this page Reader-centric Auto-ToC Self-Check A11y Reading time - Begi...
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Integration Reset: Build Your One-Page Life OS (Part 10)

Integration Reset: Build Your One-Page Life OS (Part 10) | Smart Life Reset
📢 This article may include ads & affiliate links. They help keep SmartLifeReset free. Recommendations remain independent and evidence-informed.

Experience Story: I had good tools—but in different notebooks, apps, and tabs. Progress kept leaking through coordination gaps. When I stitched everything into a one-page “Life OS”—with clear anchors, tiny failsafes, and a weekly review—my days finally felt simple and steady. This post is that stitch-kit.

Why Integration Beats Willpower

Great habits fail when they live in different places. Integration makes the next helpful action obvious and nearby. You’ll combine this series—mind, sleep, nutrition, movement, detox, hormones, routines, energy, money & time—into one page with three things: anchors (when), automations (what happens without you), and fallbacks (the smaller version that still counts).

General wellness & education; not medical or financial advice. Personalize with your clinician/advisor when needed.

Life OS Core Loops

  1. Daily Anchors: wake light, first focus, movement snack, wind-down.
  2. Resource Guardrails: caffeine cutoff, hydration baseline, budget auto-moves.
  3. Micro Reviews: 60-sec morning plan + 3-min evening learnings.
  4. Weekly Reset: review (keep 1 / adjust 1), subscription & calendar check.

One-Page Dashboard Builder

Create a single page with your anchors, cues, and metrics.

Habit Stack Composer

Attach a tiny action to an existing cue.

Trigger Map & Friction Kill

Map the 3 places where your day usually derails—and remove one friction each.

Fallback Mode Planner

Create “smaller counts” that still keep momentum on rough days.

Weekly Review Wizard

End the week with three moves: keep 1, adjust 1, celebrate 1.

📝 Self-Check — Integration Readiness (10 Questions)

Score: 0 = never, 1 = sometimes, 2 = often. Click See Results to trigger a 5-second reward overlay; your score + focus list appears after.

Ten questions with three radio options each: 0, 1, 2.

1) I have a single page with my anchors and key habits.
2) I run focus cycles and protect at least one peak block.
3) I use fallback versions when days go sideways.
4) I keep a caffeine cutoff and a simple hydration target.
5) My budget auto-moves run on payday.
6) I complete a 60-sec morning plan and 3-min evening review most days.
7) I place deep work in peaks and admin in slumps.
8) I run a weekly review (keep 1, adjust 1, celebrate 1).
9) I have a clear keystone habit that stabilizes my day.
10) I store everything in places I’ll actually open daily.

✅ O/X Radio Quiz

1) A smaller action done today beats a perfect plan saved for later.
2) Keeping tools in one page reduces switching costs and failures.
3) If one block fails, the week is ruined—restart next Monday.

Your 7-Day Integration Plan

Day 1 — Build your One-Page Life OS (mission, keystone, anchors).
Day 2 — Add first peak focus block + hydration baseline + caffeine cutoff.
Day 3 — Compose one habit stack; place admin in slump.
Day 4 — Map 3 triggers; kill one friction tonight.
Day 5 — Create fallback card for movement, focus, nutrition.
Day 6 — Budget auto-move check + calendar sanity pass.
Day 7 — Weekly review: keep 1 / adjust 1 / celebrate 1.

FAQ — Quick Answers

What goes on the One-Page OS?

Mission, keystone habit, AM/PM anchors, first focus start, hydration baseline, caffeine cutoff, a tiny stack, weekly review note, and your 3 trigger-kills.

Paper, notes app, or calendar?

The place you’ll open daily wins. Many keep a pinned note plus calendar blocks.

How long until it feels natural?

2 weeks to feel steadier; 4–8 weeks to become your default—keep tiny reps.

Medical/financial concerns?

Customize with your clinician/advisor. This guide is educational only.

Make “Steady & Simple” Your Default

Pick one tiny stitch: build your one-page OS, add a habit stack, or write the fallback card. When the next busy week hits, your system will catch you.

Next: Revisit any part of the series to deepen a lever, or share this post with someone who needs a simpler system.

🔎 More practical resets and free tools: blog.smartlifereset.com — one-page OS templates, habit stacks, fallback cards, and weekly review checklists.

© 2025 Smart Life Reset — All rights reserved.

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