Center and Circle Playbook

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The Meaning definition below is a simple but tough-minded description of how living systems keep themselves going. The Center and Circle Playbook is a practical guide designed to help maintain equilibrium through an AI-first cycle called The Pulse.

Meaning	the two-way survival relationship where a system detects and values what matters in its environment to preserve its own life patterns, and (in social species) remains valuable enough to its community that social scaffolds help protect and stabilize it over time.

Survival is not just endurance; it is an ongoing loop of sensing, prioritizing, and adapting so the system’s core pattern (health, identity, stability, purpose) doesn’t fall apart when conditions change. The strategy is to strengthen your internal stability (The Center) and strengthen your external connections (The Circle) simultaneously.

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Part 1: Your AI Toolkit (The Threads)

To run this playbook, set up one project in your AI (like ChatGPT) with these dedicated threads. These act as your "outside brain" to reduce friction and catch problems early.

Thread ID	Name	Purpose
Thread 00	Control Room	Your primary dashboard for running the weekly Pulse and navigation.
Thread RR	Risk Register	A single source of truth for backups, "Plan B" maneuvers, and review dates.
Thread 01	Principle 1: Pulse Workshop	Deep-dive into sensing, vital signals, and micro-experiments.
Thread 02	Principle 2: Basics Workshop	Managing infrastructure: sleep, movement, meds, and nutrition.
Thread 03	Principle 3: Redundancy Workshop	Identifying and removing "single points of failure."
Thread 04	Principle 4: Social Value Workshop	Developing reliability and a calming presence in the group.
Thread 05	Principle 5: Social Scaffolding	Converting value into mutual support nets before crisis hits.
Thread 06	Principle 6: Maintenance Workshop	Scheduling relationship check-ins and performing "fast repairs."
Thread 07	Principle 7: Commitment Workshop	Auditing roles to ensure they are "scaffolding" and not just "load."
Thread 08	Principle 8: Identity Workshop	Managing growth, new skills, and seasonal project rotations.

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Part 2: The Pulse Sequence (The Weekly Routine)

The Pulse Sequence is the collective term for the seven stages of your weekly system review. It moves from raw sensing to social connection, ensuring your life is managed like a well-run system.

Pulse Components & Identifiers

1. The Scan (Sense): Identification of what is draining, strengthening, or quietly sliding downhill.
2. Vital Signals (Orient): Picking 1–2 specific metrics (Sleep, Mood, Focus, etc.) that predict stability.
3. Decision Point: Choosing the focus area for the week: Internal Stability or External Connection.
4. Micro-Experiment (Decide/Act): Designing one small, 7-day test to improve a chosen signal.
5. Social Touchpoint (Connect): Reaching out to one person in your circle to maintain the network.
6. Risk Check (Safety): Checking for new single points of failure and updating the Risk Register.
7. Finish the Record (Learn/Adapt): Logging the "Signal → Change → Result" to help the AI learn.

Connecting the Process

Once you enter the Control Room (Thread 00), the process begins with The Scan. By looking at the "weather" of your week, you identify where the system is losing energy. This is where we distinguish "noise" from vital information.

1. THE SCAN (Identify Drift)

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2. VITAL SIGNALS (Pick your Dials)

Once the scan reveals the status of the system, we narrow our focus to Vital Signals. We don't try to fix everything; we choose specific dials that predict stability. This leads to the Decision Point, where we determine if we need to fix the internal "engine" or the external "radio."

3. DECISION POINT (Internal vs. External)

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4. MICRO-EXPERIMENT (Test a Fix)

Every internal fix requires an external counterpart. After launching a Micro-Experiment, we perform a Social Touchpoint to ensure the social scaffolding remains receptive. We then perform a Risk Check to ensure our backups are still valid.

5. SOCIAL TOUCHPOINT (Warm the Circle)

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6. RISK CHECK (Check Backups)

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7. FINISH THE RECORD (Close the Loop)

Finally, we Finish the Record. By logging the result, the system "learns," making next week's scan even more accurate.

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Principle 1. Run a “Sense → Decide → Adapt” Loop

AI Instruction: Use Thread 01 to identify trends. Have the AI design one 7-day experiment to fix a sliding vital signal.

Intent	Catch drift early and make small course-corrections.
Signals	Sleep quality • pain level • mood/irritability • mobility • focus/clarity • social contact.
Loop	Observe: Scan + Vitals • Orient: Trends • Decide: Experiment • Act: Run • Learn: Compare • Update: Keep/Drop.
Guardrails	Preoccupation with failure: treat small drift as data. Reluctance to simplify: look for multiple factors.
Risk	Identify: Likely slide. Assess: Damage. Treat: Routine/Boundary. Review: Signal → change → result.
AI assist	Run the Pulse • help pick signals • propose experiments • write the weekly note • summarize patterns.
Moves	Do a 15-minute weekly scan • pick 1–2 signals • run one 7-day micro-experiment.
Support	Calendar reminder • simple notes page • accountability buddy.
Proof	You can name what’s improving in one sentence • fewer “surprise” bad weeks.

Principle 2. Protect the Basics First (Infrastructure)

AI Instruction: Use Thread 02 to create a "Low-Energy Default" checklist for overwhelmed days.

Intent	Build a stable baseline so disruptions don’t knock you off your feet.
Signals	Sloppy sleep/wake • skipped meals • missed meds • rising home friction.
Loop	Observe: Basics slipped? • Orient: Weak link? • Decide: Stabilize one • Act: Add defaults • Learn: Energy improved? • Update: Keep/Swap.
Guardrails	Sensitivity to operations: daily reality vs ideals. Commitment to resilience: design for recovery.
Risk	Identify: Preventable failure. Treat: Barrier to make the right thing easier. Review: Note cause of slip.
AI assist	Design “low-energy defaults” • create reminder systems • generate weekly “trap removal” plan.
Moves	Lock wake time • daily movement • plan default meals • schedule meds • remove one home “trap.”
Support	Pill organizer • alarms • healthy snacks • walking shoes by door.
Proof	More predictable energy • fewer preventable flare-ups • basics happen even on bad days.

Principle 3. Build Redundancy (No Single Points of Failure)

AI Instruction: In Thread 03, ask: "If [Person/Role] disappears, where am I stuck?" Build a Plan B.

Intent	Stay resilient by not tying meaning or support to only one person/role/activity.
Signals	“If this goes, I’m stuck” • over-dependence • narrow identity.
Loop	Observe: Single-threaded? • Orient: What breaks? • Decide: Add one backup • Act: Build lightly • Learn: Fragility reduced? • Update: Keep/Replace.
Guardrails	Commitment to resilience: practice recovery paths. Reluctance to simplify: multiple pillars needed.
Risk	Identify: Single point of failure. Treat: Prevention barrier (backup) + Mitigation barrier. Review: Findable backup list.
AI assist	Build a “backup list” • map single points of failure • draft Plan B/C checklists.
Moves	Add one extra source of meaning • cultivate second helper • rotate projects.
Support	Simple “backup list” • standing group connection • low-barrier hobbies.
Proof	If one thing pauses, life feels held together • you name multiple places you belong.

Principle 4. Be Consistently Valuable in Ways People Can Feel

AI Instruction: In Thread 04, draft clear messages confirming you will follow through on small promises.

Intent	Become a steady, trusted presence that people naturally want to support.
Signals	Often flaky • interaction is draining • avoiding small responsibility • lack of trust.
Loop	Observe: Reactions to you? • Orient: Current reputation? • Decide: Reliability behavior • Act: Keep small promise • Learn: Trust increased? • Update: Keep/Drop.
Guardrails	Deference to expertise: let skilled people lead. Sensitivity to operations: fit the group's function.
Risk	Identify: Trust damage (overpromising). Treat: Smaller promises + clear boundaries. Review: Repetition of smoothness.
AI assist	Draft “small promise” scripts • rewrite commitments as boundaries • generate calm phrasing.
Moves	Keep small promises • follow through visibly • teach/simplify • reduce drama.
Support	Smaller commitments • clear boundaries • “promise filter.”
Proof	People seek you out • reputation is “reliable” • more invitations/trust.

Principle 5. Convert Value into Social Scaffolding

AI Instruction: In Thread 05, draft a "Small Ask" that feels natural and non-emergency.

Intent	Build mutual resilience so help flows naturally before emergencies.
Signals	Only ask in crisis • vague relationships • rare gratitude • one-sided help.
Loop	Observe: Named contribution? • Orient: Thin network? • Decide: One contribution + early ask • Act: Offer/ask small • Learn: Help easier? • Update: Keep scaffolding.
Guardrails	Reluctance to simplify: living network, not a ledger. Commitment to resilience: build the net before you need it.
Risk	Identify: Waiting until crisis. Treat: Convert to early, small, normal asks. Review: Help Menu.
AI assist	Write “small ask early” messages • create “help menu” • draft gratitude lines.
Moves	Contribute in specific ways • ask small help early • give credit publicly • express gratitude.
Support	Short “help menu” • easy go-to asks • community presence routines.
Proof	Asking feels easier • help shows up faster • check-ins happen without prompting.

Principle 6. Maintain Relationships Like a Schedule, Not a Mood

AI Instruction: In Thread 06, suggest a "Rotation Schedule" for check-ins and draft "Fast Repair" (my bad) scripts.

Intent	Keep bonds warm with steady maintenance instead of big emotional events.
Signals	Long gaps • “Should get together” loops • unspoken friction • crisis-only texting.
Loop	Observe: Gaps/friction? • Orient: Drift impact? • Decide: Touchpoint + Repair • Act: Do it • Learn: Warmth returned? • Update: Schedule it.
Guardrails	Preoccupation with failure: treat cracks as data. Sensitivity to operations: maintenance beats heroics.
Risk	Identify: Drifting relationship. Treat: Recurring touchpoints + fast repair habit. Review: Contact type (call/text/coffee).
AI assist	Build a “rotation list” • write check-in templates • draft repair messages.
Moves	Set recurring touchpoints • coffee/lunch • concrete help (meals/rides) • repair fast.
Support	Calendar reminders • “people to rotate” list • templates • shared routines.
Proof	Fewer surprises • ease and warmth • faster repairs • people stay in orbit.

Principle 7. Choose Commitments That Stabilize You

AI Instruction: In Thread 07, ask: "Will this destroy my sleep or spike my stress?" If yes, draft "Not This Season."

Intent	Pick roles that strengthen capacity instead of quietly draining it.
Signals	Sleep wrecked • stress spikes • guilt-debt • dreading commitments • no recovery.
Loop	Observe: Sleep/Stress wreckers? • Orient: 60-day impact? • Decide: Boundary move • Act: Change commitment • Learn: Capacity returned? • Update: Keep boundary.
Guardrails	Reluctance to simplify: meaning $\neq$ stability. Commitment to resilience: protect recovery time.
Risk	Identify: Overload building. Treat: Reduce load OR add recovery OR clarify boundaries. Review: Check vital signals.
AI assist	Reality-check commitments • draft “not this season” scripts • build capacity budget.
Moves	Use blunt rule (Sleep/Stress) • choose clear boundaries • say no early.
Support	“Capacity budget” • permission phrases • reality-check buddy.
Proof	Show up consistently without burnout • stable weeks • energy left for what matters.

Principle 8. Keep Your Identity Upgradeable

AI Instruction: In Thread 08, suggest 3 tiny skills (15 min/day) and low-stakes experiments for new roles.

Intent	Stay coherent while evolving—update without shattering when life changes.
Signals	Stuck/rigid • fear of change • boredom • beginner shame.
Loop	Observe: Stuck/shrinking? • Orient: Next season's needs? • Decide: One upgrade • Act: Low-stakes try • Learn: Expanded options? • Update: Keep what fits.
Guardrails	Commitment to resilience: evolve without shattering. Deference to expertise: learn from mentors.
Risk	Identify: Rigidity (narrow identity). Treat: Low-stakes learning + social connection for growth. Review: Track gained options.
AI assist	Build “next version” list • propose tiny upgrades • create learning paths.
Moves	Keep upgrade list • learn one small skill • rotate projects by season • widen identity.
Support	Beginner-friendly sources • low-pressure class • project bench.
Proof	Change less threatening • pivot without losing yourself • finding new ways to matter.

Part 4: Pulse Dashboard: System Learning Log

AI Instruction: At the end of each Pulse session in Thread 00, ask the AI: "Based on our session today, provide the data for my Pulse Dashboard table in a single row."

This table acts as the system's "memory," allowing you to see which experiments actually strengthened your center over time.

Week	Signals	Micro-Experiment	Result	Status
2026-01-10	Sleep / Focus	Phone in kitchen by 9:00 PM	+30 min sleep; focus improved	KEEP

Thread RR: The Risk Register

This thread acts as the Safety Net for your system. While the weekly Pulse focuses on small changes, the Risk Register tracks structural vulnerabilities—the "single points of failure" that could cause a total collapse if left unmanaged.

AI Instruction (The Risk Manager)

Use this thread whenever you feel a sense of "brittleness" or worry. Ask the AI:

• "Based on my current situation, what is my biggest single point of failure?"
• "Help me define the barriers for this risk and provide a row for my Risk Register table."

Risk / Single Point of Failure	Early Warning Signs	Prevention (Plan A)	Mitigation (Plan B)	Last Review
Health: Mobility flare-up	Increased morning stiffness; skipping daily walk 2+ days.	Daily 10-min stretch; hydration; anti-inflammatory diet.	Trekking poles; schedule PT; shift to "Basics" low-energy default.	2026-01-10
Tech: MediaWiki data loss	Slow page loads; login errors; database warnings.	Monthly backups; keep local text copies of key pages ("Cheat Sheets").	Contact host support; restore from most recent backup.	2026-01-10
Social: Support fatigue	Primary helper sounding stressed; fewer check-ins.	Express gratitude; keep asks small; give credit publicly.	Activate secondary helper (neighbor/friend); hire temporary help.	2026-01-10

Core Definitions

• Early Warning Signs: Small, measurable signals that suggest a "drift" toward failure.
• Prevention (Plan A): Barriers put in place to stop the risk from happening at all.
• Mitigation (Plan B): Actions taken to reduce the damage once the risk has already occurred.

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Initial Setup Prompt (Thread RR)

To "prime" the AI for this specific thread, copy and paste the text below:

"Act as my Risk Manager for the Center and Circle Playbook. We are using this thread to maintain a 'Risk Register' of single points of failure.

Your goal is to help me identify vulnerabilities in my:

1. Health (Physical and mental stability)
2. Home (Infrastructure and environment)
3. Technology (Data and tools)
4. Social Support (Relationships and caregiving)

For every risk we identify, help me define 'Early Warning Signs,' a 'Prevention Plan A,' and a 'Mitigation Plan B.' Keep your advice practical, low-friction, and grounded in my current reality. Do not lecture; provide tactical rows for my table."