In all of these workouts you are training yourself to *not* react to momentary urges caused by phasic dopamine. Feel the itch but wait before you scratch. Feel the urge but don't let yourself surge.
Recovery first. Chronically elevated dvar, broken sleep, mental fog and irritability indicate you should prioritise sleep. Vocalisations can help if you are too wired.
sittingmeditation needs its own page and I will be adding to it as I improve and customise the practice
morning: cmem export + 10-20 min walking or sitting
evening: vocalisation + 10-20 min sitting
1-2x weekly: turbocharge or long cycling
Establish a regular sleep schedule. Our priority here is to embed a routine and limber up the system for the work to come.
This is enough if you are just looking for regulation. See also: regulatingdvar