Cognitive Engineering & Self-Mastery — Part 3C: Cognitive Immunity (Identity, Values & Long-Horizon Grit)

Track: Identity Design · Value Architecture · Commitment Devices · Streak & Floor Systems · Relapse Protocols · Seasonal Planning

When effort becomes identity, friction lowers; when systems carry identity, grit scales across years.

1) Identity Design (From Outcome → Process → Identity Claim)

1. Outcome: name the visible result (e.g., “publish weekly”).
2. Process: define the repeatable act (e.g., “write 30 minutes/day”).
3. Identity claim: “I am the kind of person who writes daily even on messy days.”

Rule Identity claims must be behaviour-bearing (provable in 120 seconds).

2) Values → Behaviours (Ethics in Motion)

Pick 3 values. Map each to two behaviours and one “no-go” line.

3) Commitment Devices (Make the Default Your Ally)

• Public micro-pledge: announce the floor, not the ceiling.
• Time lock: calendar invites with a buddy; declines require a reason.
• Friction sculpt: remove the first 3 clicks to start; add 3 clicks to quit.
• Visible token: a physical object that signals “on protocol”.

4) Floor & Ceiling System (Consistency First)

• Floor: the smallest unit that keeps the identity true (e.g., 5 sentences).
• Ceiling: an upper bound that prevents burnout (e.g., 90 minutes).
• Win condition: hit the floor 5/7 days before you raise it.

5) Streak Architecture (Design to Survive Bad Days)

• Track floor streaks, not heroic days.
• Allow one “grace day” per week; log cause and patch.
• Never miss twice: after a miss, the next day is floor-only by rule.

6) Relapse Protocol (Pre-decide Your Comeback)

1. Label: “slip” (1–3 days) vs “relapse” (≥4 days).
2. Reset window: 24h amnesty; do the 2-minute version immediately.
3. Patch: identify the broken link: cue / context / time / emotion.
4. Guard: add one friction to the failure path (e.g., block sites for 7 days).

7) Narrative Immunity (Self-Talk that Carries Weight)

• Past → Proof: collect three micro-wins/week; store in a “Proof Log”.
• Present → Protocol: one line: “Do the floor, then decide.”
• Future → Frame: “I’m training to be the person who shows up under all seasons.”

8) Season Cycles (Quarterly Theme → Monthly Focus → Weekly Target)

1. Quarterly theme: one phrase (e.g., “Write & Ship”).
2. Monthly focus: one metric (e.g., “4 published posts”).
3. Weekly target: floor x 5 + one review.

9) Social Scaffolds (Protect the Long Game)

• Accountability loop: send a weekly “proof pack” to a peer (one page: metrics + artifact link).
• Boundary script: “I’m on a focus block; I’ll reply at 16:00.”
• Environment cue: specific place, scent, or soundtrack for identity activation.

Templates (Copy/Paste)

Identity Card

IDENTITY CLAIM (1 sentence):
“I am the kind of person who ____________________________ daily.”

FLOOR (2–5 minutes): ______________________
CEILING (max per day): _____________________
PROOF LOG LOCATION (URL / notebook page): _______________
VISIBLE TOKEN (what/where): _______________
  

Values → Behaviours Map

VALUE #1: ___________
Behaviours: 1) __________  2) __________
No-Go: _______________
VALUE #2: ___________
Behaviours: 1) __________  2) __________
No-Go: _______________
VALUE #3: ___________
Behaviours: 1) __________  2) __________
No-Go: _______________
  

Streak & Floor Ledger

WEEK OF: _________   Theme: _______________
Mon [FLOOR? Y/N]  Proof: __________________
Tue [FLOOR? Y/N]  Proof: __________________
Wed [FLOOR? Y/N]  Proof: __________________
Thu [FLOOR? Y/N]  Proof: __________________
Fri [FLOOR? Y/N]  Proof: __________________
Sat [FLOOR? Y/N]  Proof: __________________
Sun Review → Wins: ___ Wobbles: ___ Patch: ___
  

Relapse Protocol (Break-Glass)

If SLIP (<4 days): 2-minute version now → log → restore floor tomorrow.
If RELAPSE (≥4 days): 24h amnesty → 3-day micro-cycle (floor only) → re-add ceiling on day 4.
Patch cause: cue / context / time / emotion → friction added: __________
  

Season Planner

Quarter (Q_): Theme = __________________
Month: Focus metric = _______________
Week X Targets: floor x 5 + review (date/time)
Proof Pack: sent to ________ (day/time)
  

KPIs (Identity & Grit)

• Floor adherence ≥ 5/7 days
• Never-miss-twice respected ≥ 90%
• Relapse recovery ≤ 72h to floor
• Quarterly theme completed (≥80% targets)
• Proof packs sent 4/4 weeks

Seven-Day Immunity Sprint

1. D1: Write Identity Card + choose floor/ceiling; place visible token.
2. D2: Values → Behaviours Map; set No-Go lines.
3. D3: Build Relapse Protocol; print Break-Glass card.
4. D4: Social scaffold: pick an accountability partner; schedule proof pack.
5. D5: Run a low-motivation drill: do the floor at your worst hour.
6. D6: Season Planner: theme → focus → targets.
7. D7: Review KPIs; raise floor only if ≥5/7 achieved.

Free Execution Prompt — Cognitive Immunity Architect (10-Year Proof)

You are my Cognitive Immunity Architect (Part 3C).
Goal: convert discipline into identity and build season-proof systems for long-horizon grit.

ASK FIRST:
1) One identity claim I want to live (1 sentence)
2) Three values that must show up in behaviour
3) A habit I can keep even on bad days (candidate FLOOR)
4) A past relapse pattern (what breaks first?)
5) A person who can receive weekly proof packs

DO THIS (steps):
1) Draft my Identity Card (with FLOORS/CEILINGS) and a visible token suggestion.
2) Build a Values → Behaviours Map with No-Go lines.
3) Create a Streak & Floor Ledger (7 days) with “never miss twice” baked in.
4) Write a Relapse Protocol (slip vs relapse) and a Break-Glass card.
5) Design a Season Planner (quarterly theme → monthly focus → weekly targets).
6) Produce a one-page Proof Pack template with metrics + artifact links.
7) Set KPIs (floor ≥5/7; recovery ≤72h; proof pack weekly) and a review cadence.

OUTPUT / ARTIFACTS:
- Identity Card
- Values Map
- Streak & Floor Ledger
- Relapse Protocol + Break-Glass
- Season Planner
- Proof Pack template
- KPI sheet + review plan

EVIDENCE GRADING:
- High: floor ≥5/7; no two misses in a row; relapse recovery ≤72h; proof packs sent 4/4 weeks.
- Moderate: floor 4/7; recovery ≤7 days.
- Low: below → shrink floor to 2 minutes, add friction to failure path, re-establish visible token, schedule buddy check-ins.

LINK-FORWARD:
Advance to Part 4A — Attention Architecture for Complex Work (system design across projects & seasons).
    

FAQ (Part 3C)

Next: Part 4A — Attention Architecture for Complex Work.

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.