Cognitive Engineering & Self-Mastery — Part 1B: Foundations

Track: Habit Stacking · Spaced Retrieval · Two-Context Rule · Working-Memory Offloading

Discipline is what your environment does for you when you’re too human to help yourself. Build the room; the room builds you.

Foundation Mindset

• Design over willpower — anchor behaviours to stable cues; let contexts switch your brain state.
• Retrieval over rereading — remembering is built by pulling, not by scanning.
• Two contexts only — Focus Context for output; Recovery Context for reset. Blend is the enemy.

1) Habit Stacking (Anchor → Action → Reward)

Attach new behaviours to events that already happen (wake, boil kettle, sit at desk). Keep actions tiny and rewards certain.

Implementation Intentions (If–When–Where)

• If phone alarm 07:30 then I open Focus Frame checklist where at my desk.
• If kettle clicks then I write 2 bullet goals for first 50-min block in Notes where kitchen counter.

Habit Load-Balancing

• Max Active Installs: 3 habits at a time.
• Streak Repair: never miss twice; if you do, perform the 20-second “minimum viable version.”

Habit Debt Ledger (weekly)

LEDGER (Sun Night Review)
- Failing Habit: _________________________
- Friction Add: __________________________ (add 1 step to unwanted cue)
- Friction Remove: ______________________ (remove 1 step from desired cue)
- Anchor Swap (new stable cue): _________
- Reward Certainty (0-100%): ____________
- Success Rate Last 7 Days: ____ / 7
  

2) Spaced Retrieval (Remembering by Design)

Use fixed review intervals to stabilise memory: 1–3–7–14–30 days. Retrieval > rereading; effort is a feature.

Leitner-Style Flow (plain text)

DECKS: D1 (Daily), D3 (Every 3 days), D7, D14, D30
Rule: correct → move card to next deck; incorrect → send card back to D1 and rephrase it simpler.
  

Compression Ladder (to force clarity)

• 50-word summary → 25-word → 10-word → 5-word mantra.
• Finish each learning block by updating the ladder for that topic.

Interleaving (avoid brittle skill)

Alternate topics within a week (A-B-C-A-B) instead of grinding one topic (A-A-A). Your brain learns transitions, not just items.

Retrieval Planner (paste into Notes)

TOPIC: _______________________
MANTRA (≤5 words): ___________
SESSIONS:
D+1: ________ (date/time)
D+3: ________
D+7: ________
D+14: _______
D+30: _______
EVIDENCE: (score recall 0-3) __/__/__/__/__
ADJUST: (shorten/lengthen intervals; rephrase cards)
  

3) Two-Context Rule (State as a Switch)

Create two distinct environments—physical or sensory—to flip brain mode reliably.

Focus Context (output)

• Visual: single open app; full-screen; neutral wallpaper.
• Auditory: one soundtrack/noise (repeat daily).
• Posture: seated, feet flat; phone outside room.
• Protocol: 50-min timer; 10-min reset; no notifications.

Recovery Context (reset)

• Visual: green/blue object in view (plants/sky image).
• Breath: 4-4-8 (inhale-hold-exhale) × 3 cycles.
• Motion: 2-minute walk or doorway stretch.
• Rule: no problem-solving; only body signals + gratitude note.

4) Working-Memory Offloading

• Capture: brain → inbox note (timestamped).
• Clarify: turn into next action (verb + object + place + time).
• Compress: add to the topic’s Compression Ladder.

TASK CARD (Atomic):
- Verb: _______________________
- Object: _____________________
- Place/Tool: _________________
- When (clock + context): _____
- Done = (definition): ________
  

Daily Foundation Stack (15 minutes to set the day)

• AM Anchor: write 2 outcomes; schedule one 50-min Focus Frame.
• Token On: set Focus token; open only the needed doc.
• Retrieval Card: 1 card from D1 Deck; update Compression Ladder.
• PM Anchor: Recovery token on; 90-sec reflection (3 lines).

Behaviour KPIs (track weekly)

• Deep Blocks Kept: ___ / week
• Cards Retrieved: ___
• Context Switch Latency: ___ mins → ___ mins
• Streak Repair Used: ___ times

Free Execution Prompt — Foundations Builder (10-Year Proof)

You are my Foundations Architect for Cognitive Engineering & Self-Mastery (Part 1B).
Your job: install habit stacks, a spaced-retrieval loop, and the Two-Context Rule with minimal willpower.

ASK ME FIRST (inputs):
1) Two stable daily anchors (e.g., wake, kettle)
2) One target skill/topic for 30 days
3) My typical distraction culprits (apps/sites/people/times)
4) My available 60–90 minutes window for a deep block
5) A place and a sound I can reserve for Focus

DO THIS (steps):
1) Propose 2 Habit Stacks (AM/PM) in Anchor → Action → Reward form (≤2 minutes each).
2) Build a 1–3–7–14–30 retrieval plan for my target topic, with a Compression Ladder (50→25→10→5 words).
3) Design my Two-Context Rule: define a Focus token (visual/sound/posture) and a Recovery token (object/breath/motion) that never overlap.
4) Create 3 friction edits (add 1 step to each distraction) and 3 friction removals (remove 1 step for desired behaviours).
5) Generate a weekly Habit Debt Ledger template and a Behaviour KPI tracker in plain text tables I can paste into Notes.
6) Write a 3-line Reflection Ritual (≤90 seconds) and a Streak Repair plan (“never miss twice” with a 20-second mini-version).

OUTPUT / ARTIFACTS:
- AM Stack, PM Stack (exact phrasing)
- Retrieval Plan + Compression Ladder seed
- Context Rule (Focus token / Recovery token)
- Friction Edits & Removals (6 bullets)
- Ledger + KPI tables (plain text)
- Reflection + Streak Repair

EVIDENCE GRADING:
- High: ≥70% deep blocks kept; retrieval cards done on schedule; context switch latency ↓ by ≥30% in 14 days.
- Moderate: ≥50% deep blocks; retrieval on 3 intervals; latency ↓ by ≥15%.
- Low: below thresholds; revise anchors and tokens.

LINK-FORWARD:
When installed, advance to Part 1C (Advanced: Anti-Distraction Architecture & Emotional Stability Under Load).
    

FAQ (Foundations)

Next: Part 1C — Advanced: Anti-Distraction Architecture & Emotional Stability Under Load.

Apply It Now (5 minutes)

1. One action: What will you do in 5 minutes that reflects this essay? (write 1 sentence)
2. When & where: If it’s [time] at [place], I will [action].
3. Proof: Who will you show or tell? (name 1 person)

You are my Micro-Action Coach. Based on this essay’s theme, ask me:
1) My 5-minute action,
2) Exact time/place,
3) A friction check (what could stop me? give a tiny fix),
4) A 3-question nightly reflection.
Then generate a 3-day plan and a one-line identity cue I can repeat.

🧠 AI Processing Reality… Commit now, then come back tomorrow and log what changed.