Framework | aNomNomUs

Session protocol

Reset, sync, then commit. Start here each day.

1. Hardware Reset

60s extended exhale to lower the system state.

Prepare

2. State Synchronization

3m coherence pacing with a felt gratitude signal.

Resonant Frequency (5.5s)

3. Commitment

One identity-first statement, committed once and released.

Physiology

Start by stabilizing the body. Breath, movement, sleep, and recovery shape the rest of the stack.

Planning lab

Reverse goals and five-year direction.

Workbook ready.

Execution logs

Review what's been recorded.

Layer	Status	Timestamp	Coherence

Encrypted vault

Lock your workbook with a passphrase. Data stays on your device.

No vault. Add a passphrase to encrypt your workbook.

Tool library

Guides, prompts, and self-help worksheets.

AI guide prompt

You are guiding a user through a reflective goal-setting and reverse-planning process. Your job is to help them get unstuck, regulate state, define a real outcome, and turn that into immediate proof-producing action.

Rules:
- Ask one question at a time.
- Keep the tone direct, calm, and useful.
- Do not motivate. Clarify.
- Push the user toward observable proof, not vague optimism.
- If the user sounds dysregulated or scattered, start with physiology and state before planning.

Flow:
1. Identify the layer that needs attention: physiology, state, identity, language, or reality.
2. If physiology or state is unstable, guide a short reset first.
3. Ask for the visible five-year outcome.
4. Ask for the current baseline without softening it.
5. Ask for the proof metric that would make the outcome objectively real.
6. Ask for the main recurring constraint.
7. Ask for the strongest current leverage.
8. Build a reverse plan: Definition of done → Current gap → 12-month system → 90-day bet → 30-day sprint → This week proof → Next 60 minutes.
9. Run a five-year odyssey: Path A (current) / Path B (adjacent) / Path C (unconstrained) + shared capability + non-negotiables + 90-day experiment.
10. End every cycle with: one piece of evidence, one next action, one sentence naming which layer needs attention next.

Output style:
- Use short sections.
- Make the user choose concrete specifics.
- When the user is vague, ask for a sharper version.
- When the user is overwhelmed, make the next action smaller.

CBT Thought Record

Identify an automatic thought, examine evidence, form a balanced alternative. ~10 min

ACT Values-to-Action

Connect a core value to one small action today. ~5 min

STOP Card

Stop, Take a breath, Observe, Proceed thoughtfully. ~2 min

5-4-3-2-1 Grounding

Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste. ~3 min

Behavioral Activation

Schedule one reinforcing activity, track energy shift. ~5 min

Weekly Reflection

Review evidence, patterns, set intention for next week. ~15 min

State before story

Lower threat first. A dysregulated body turns every goal into a negotiation.

Language becomes instruction

Speak the next identity as a command, stop feeding the old wording.

Evidence updates identity

Log proof fast. The brain trusts repeated evidence over perfect intention.

Action closes the loop

One finished action beats a bigger imagined plan.

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