You finish a desk session, leave your notebook somewhere, then spend the next session finding it. A useful experiment could be putting it in one agreed place when you close the laptop. The aim is less searching, not a perfect streak.

The lessons follow this small routine: notice what happens now, try one feasible change and see whether it helps. Other modules explain additional techniques.

Choose an ordinary action you can safely change. This exercise does not cover addiction treatment, compulsive behaviour or changes to medical care. If a routine or its tracking becomes distressing or harmful, stop the exercise and seek appropriate support from a qualified healthcare professional.