This is a field test, not a monastery. Adapt times. Keep safety rules. The point is to prove the framework in your actual rooms.

Optional defaults below are ladders for anxious readers — skip or shrink them on hard days. Never drop safety-smart glasses for driving.

Week 1 — Ease and Exits

• Morning: 10 minutes glasses-off at home if safe; look toward real distance.
• Work: one far look each block (~20–30 seconds); soften face when you catch bracing.
• Evening: 20–30 minutes low-demand time without glasses if safe.

Week 2 — Width and Curiosity

• Optional ladder: morning glasses-off 10 → 15 minutes if Week 1 felt easy.
• Add peripheral room-awareness during one work session daily.
• On walks, collect details on purpose; phone stays away for that loop.
• Morning outdoor light if you can — gentle, not a stare-down with the sun.

Week 3 — Body and State

• Add posture changes and short walks between blocks.
• Practice the shame/fear interrupt once in a real social moment: widen first.
• Use a 30–60 second reset at least twice on busy days.
• Optional: one dim indoor practice (soft face, successive points) if nights feel hostile.

Week 4 — Automaticity

• Keep only the habits you’ll still do in month two.
• Drop performative extras. Protect the exits and the soft face.
• Write a short note: what got easier? what still needs tools?

Track Lightly

Weekly, not hourly. Ask: more ease? less end-of-day grit? better outdoor comfort? Ignore the urge to spreadsheet every fluctuation. Eye charts can be occasional data, not a religion. Functional wins count.

A Note on the Future

AR, AI overlays, and smarter lenses will tempt more lock-in. The same principles will matter more, not less: distance, width, soft attention, and refusing to outsource every act of seeing to a feed. Use new tools; don’t let them become the only environment your brain trains on.