The Digital Fake World
Use social media without being used by it. Keep your values, attention, and energy—on your terms.
Attention, Energy & the Exchange
Platforms optimize for engagement; you optimize for sovereignty. Not anti-social—pro-value: you can use modern tools without being used by them. Clarify the exchange, train attention, and choose conduct that serves your aims.
Symptoms → Signals
- Doomscrolling → unprocessed stress
- People-pleasing DM’s → unclear boundaries
- News spikes → loss of control focus
Energy Exchange Online (micro-agreements)
- Attention is currency: every follow/like/share is a tiny contract—spend it on purpose.
- Reciprocity check: “What value do I receive or give here?” If unclear → pause/unfollow.
- Consentful inputs: mute feeds/alerts that don’t align with this week’s priorities.
Not villainizing platforms—just restoring your choice in the exchange.
Bias Defense (reprogram-proofing)
- Confirmation: do I like this because it agrees with me? → read one contrary source.
- Novelty: is it viral because it’s true or because it’s surprising?
- Authority/In-group: do I trust this for status/tribe? → trace to origin.
Quick SIFT (15–30s before sharing)
S – Stop · I – Investigate the source · F – Find better coverage · T – Trace to original context
Protocol (Notice → Catch → Choose)
- Notice: body cues (tight jaw, shallow breath).
- Catch: name the pattern (“algorithm hunger”, “approval loop”).
- Choose: 90-second reset + intended action.
7-Day Algorithm Cleanse
- D1: Mute 80% of notifications
- D2: Unfollow 30 low-value accounts
- D3: Home-screen detox (move apps off page 1)
- D4: Set 2 check-windows/day
- D5: Replace first/last 15 minutes with breath + journal
- D6: One long walk without phone
- D7: Reflect & lock in 3 rules
Flow: Social input → attention drain → energy leak → emotional reactivity → belief reinforcement → impulse click
Counter-flow: Pause → value check → body reset → bias check → aligned action → log small win
Click SOP (3 questions)
- Does this serve my values/goal today?
- Is it necessary now (or can it wait for my check-window)?
- Cost (time/focus/emotion) vs. benefit?
Bias Spotting Card
- Who benefits if I believe this?
- What’s the original source?
- What would change my mind?
Practice Stack: Stoic · Shamanic · QiGong
Stoic
Attention & Conduct
- Dichotomy of Control: judgment, effort, words, deeds.
- Prosoche (watchfulness): label impulse → choose response.
- Premeditatio: pre-write replies to common triggers (DMs/news).
Evening review: wins · lesson · next upgrade.
Shamanic
Energy Hygiene
- Agreements: end/renegotiate/create clean contracts.
- Cord & boundary work: “Return my energy with gratitude; I keep mine.”
- Ritual: 5-minute candle/breath to invite clarity before posting.
Ayni (reciprocity): give/receive value intentionally.
QiGong
Nervous-System Reset (3 min)
- 1 min: shake limbs + 4-4-6 breath
- 1 min: standing post (soft knees, crown lifted)
- 1 min: spinal breathing + hands over lower dantian
Use before/after feed windows—dopamine steadies, choices return.
21-Day Social Media Integration (without addiction)
Weeks 1–3 (rhythm)
- W1: Clean notifications; 2 feed windows; Stoic review nightly.
- W2: Add QiGong reset to each window; unfollow/mute misaligned inputs.
- W3: Ritual before posting; one live agreement renegotiation.
Metrics (simple)
- Deep-work minutes/day (target +10–30%)
- Scroll tokens/day (2–4 by choice)
- Resentment score (0–10) trending down
