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// tools
Tools for each switch
Nothing here is a supplement or a cure — just simple things that make the daily habit easier. Not sure which switch is yours? Take the 60-second quiz.
FOG For a fixed wake time and a real morning-light habit.
- Sunrise alarm clockSee on Amazon →
Wakes you with slowly rising light at the same time every day.
- Analog alarm clockSee on Amazon →
Lets the phone sleep outside the bedroom.
- Contoured sleep maskSee on Amazon →
Keeps the room dark when your bedtime is fixed but the sky is not.
MEMORY For self-testing and a daily phone-free window.
- Index cardsSee on Amazon →
The simplest tool for testing yourself instead of re-reading.
- Visual countdown timerSee on Amazon →
Makes a 10-minute no-phone window easy to keep.
- Phone lock box with timerSee on Amazon →
Puts the phone out of reach until the timer ends.
ENERGY For easy, regular movement at a conversation pace.
- Under-desk walking padSee on Amazon →
Easy walking while you work or watch.
- Chest-strap heart rate monitorSee on Amazon →
Shows when you are in an easy, conversation-pace zone.
- Step counterSee on Amazon →
A simple daily movement number without the phone.
Educational content only — not medical advice, and not a diagnosis or treatment for any condition. If symptoms are sudden, worsening, or paired with a family history of neurodegenerative disease, see a physician rather than following a habit protocol.