Cue, routine, reward
Grab your phone the second you wake up and your brain learns a rule: eyes open, reward incoming. Soon the urge shows up before you are fully awake.
First hour, no phone
Your morning is yours again.
Day six. The first hour of the day is yours. Not the phone.
This challenge is free.
Tell Chimp where to send it. Day 1 opens in a minute, then one new day every day.
Already signed up? The link in Chimp's email opens your day on any phone.
Day 6 unlocks in
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This day unlocks tomorrow. Patience is part of the training.
Got Chimp's Day 6 email? Its link opens this day right away, on any phone.
Why it works
The first hit sets the bar
Start the day with the most exciting thing you own and everything after it feels flat. Brushing your teeth cannot compete with a feed.
Light sets your clock
Morning daylight helps set your body clock, so you get sleepy earlier at night. Two fixes for one.
Your move today
Tomorrow morningTomorrow morning, no phone for the first hour. An hour sounds impossible? Do 30 minutes. It still counts. Pick 3 boring good things to do instead.
Your first-hour plan
My first hour
Day 6 done!
One per challenge. Chimp covers the day, your chain stays.
Chimp covered Day 6. Your chain is safe.
Tomorrow
Day 7: Your dopamine menu
Your brain needs a menu, not a detox.
