The 7-Day Quiet Reset That Got My Brain Back

No apps. No hacks. Just three tiny swaps—and the exact script I used for seven days.

I tried the usual things: more coffee, stricter to-do lists, new playlists that promised “deep focus.” It was all motion, not medicine. The more I pushed, the noisier life got.

So I decided to run an experiment. I swapped three tiny things for seven days and promised to tell the truth after.

What follows isn’t a system. It’s a reset I could live with.

I called it the Quiet Reset because that’s what I wanted back — quiet in the head, quiet in the room, quiet between the notes. I decided on three swaps — one in the morning, one at midday, and one in the evening.

The only rule: each had to be so small I couldn’t talk myself out of it.

Here’s what I changed, precisely as I ran it.

Morning: thirty minutes without input, plus a sliver of sunlight.

Before the reset, I rolled out of bed and rolled into other people’s thoughts — news, messages, tiny fires that weren’t mine. My brain learned to start each day in reaction mode.

So for one week, I did two things the moment I woke up:

If you’re a free subscriber, you’ll get the big idea. If you’re paid, you’ll get the step-by-step, my numbers, and a printable card to run your own 7-day reset. Join to read the rest and get the template.

Before you sign up as my paid subscriber, read these below.

Why Your Substack 'Notes' Aren’t Working (And How to Fix Them)

The Morning Chant That Finally Worked