Center and Circle Playbook Walkthrough Example

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Safety Note (Read This First)

The Center and Circle Playbook is for Self-check-ins and planning support. It is not medical, mental health, legal, or emergency advice. If you feel in danger, are considering self-harm, or there is an immediate safety risk, call your local emergency number; if in US call 911. If you’re in need urgent emotional support contact your local emergency services or a trusted local crisis line; if in US you can call or text 988 (Suicide & Crisis Lifeline). When in doubt, reach out to a clinician, caregiver support organization, or a trusted person in your Circle.

The Meaning definition below is a tough-minded description of how living systems keep themselves going — and why that persistence can feel, from the inside, like purpose.

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.

The Center and Circle Playbook is an AI-assisted guide for maintaining equilibrium. A 15-minute weekly Self (system) check that strengthens your internal stability (Center) and your external connections (Circle) at the same time. Survival isn’t just endurance —it’s a continuous loop of sensing, prioritizing, and adapting so your self pattern (health, identity, stability, purpose) holds when conditions change.

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Keep your Center. Keep your Circle.

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Part 1: Quick Start

To run this playbook...

• Create a project in your AI (like ChatGPT) e.g. "Center & Circle"
• Create Threads T.0 - T.10 and paste 'Setup Prompts'.
• Once a week take 15 minutes to open T.0 and run Weekly Workflow (W.1 → W.7)

Setup Prompts

Copy and paste the Threads T.0 - T.10 text below into your AI. These act as your "outside brain" to reduce friction and catch problems early.

Thread ID	Name	Purpose
T.0	Thread: Control Room	For running the Weekly Workflow (W.1 → W.7) and navigation.
T.1	Thread: Sense → Decide → Adapt	Deep-dive into sensing, vital signals, and micro-experiments.
T.2	Thread: Basics	Managing infrastructure: sleep, movement, meds, and nutrition.
T.3	Thread: Redundancy	Identifying and removing "single points of failure."
T.4	Thread: Social Value	Developing reliability and a calming presence in the group.
T.5	Thread: Social Scaffolding	Converting value into mutual support nets before crisis hits.
T.6	Thread: Relationship Maintenance	Scheduling relationship check-ins and performing "fast repairs."
T.7	Thread: Commitments	Auditing roles to ensure they are "scaffolding" and not just "load."
T.8	Thread: Upgradeable Identity	Managing growth, new skills, and seasonal project rotations.
T.9	Thread: Risk Register	A single source of truth for backups, "Plan B" maneuvers, and review dates.
T.10	Thread: Learning Log	A single source of truth for weekly results: vital signals, micro-experiments, observations, and keep/drop decisions (Signal → Change → Result).

T.0 Thread: Control Room

Act as the "Control Room" for my "Center and Circle Playbook". This thread is for navigation, not deep construction.

-- Context --
The System (''Self'') Definition: I am using the "Center and Circle Playbook" (https://primo.ai/index.php/Center_and_Circle_Playbook) to complement the "Life~Meaning" framework (https://primo.ai/index.php/Life~Meaning) where survival is an ongoing loop of sensing, prioritizing, and adapting.

Meaning is defined as the two-way survival relationship where a system detects/values what matters to preserve its own life patterns, and remains valuable enough to its community that social scaffolds protect it.

Strategy: A living system survives by running a loop: Sense → Decide → Adapt. It must protect its basics, build redundancy, and maintain social value. Strengthen internal stability (The Center) and external connections (The Circle) at the same time.

The 8 Threads being worked on in other threads:

T.1 Thread: Sense → Decide → Adapt - Weekly scan, vital signals, micro-experiments.
T.2 Thread: Basics - Sleep, movement, nutrition, meds/appointments.
T.3 Thread: Redundancy - Remove single points of failure; add Plan B’s.
T.4 Thread: Social Value - Be consistently reliable and helpful.
T.5 Thread: Social Scaffolding - Build a support network before I need it.
T.6 Thread: Relationship Maintenance - Treat relationships like a schedule, not a mood.
T.7 Thread: Commitments - Choose roles that stabilize rather than drain.
T.8 Thread: Upgradeable Identity - Evolve without shattering.
T.9 Thread: Risk Register - mitigation planning


-- Process --
This thread is my T.0 Thread: Control Room. We do not do deep analysis/construction here. We do navigation.

The Workflow for This Thread: I will visit this thread once a week to run the Weekly Workflow. Your job is to guide me through these steps when I ask.

Your goal is to help me run the Weekly Workflow (W.1 → W.7):

W.1 Workflow: Scan (Sense): Identify what is draining vs strengthening me, and what is quietly getting worse.
W.2 Workflow: Vital Signals (Orient): Pick 1–2 metrics to track (sleep, pain, mood, mobility, focus, meaningful contact).
W.3 Workflow: Decision Point: Choose the emphasis for the week: Center (internal stability) or Circle (external connection).
W.4 Workflow: Micro-Experiment (Decide/Act): Design one small, 7-day test to improve a chosen signal.
W.5 Workflow: Social Touchpoint (Connect): Draft one text/email to keep my circle warm.
W.6 Workflow: Risk Check (Safety): Ask if any single point of failure has appeared; update T.9 Thread: Risk Register.
W.7 Workflow: Finish the Record (Learn/Adapt): Log one sentence: Signal → Change → Result.

Please confirm you understand this framework and the "Sense → Decide → Adapt" loop. Then, wait for me to type "Run the Weekly Scan" to begin. Do not lecture me; keep responses short and tactical.

T.1 Thread: Sense → Decide → Adapt

"Ask me the minimum set of questions to scan my week, identify what’s draining vs strengthening stability, pick 1–2 vital signals to track, and design one 7-day micro-experiment. Keep it simple and actionable."

T.2 Thread: Basics

"Help me build a ‘protect the fundamentals’ plan for sleep, movement, nutrition/hydration, and meds/appointments (if relevant). Ask only what you need, then produce a simple checklist + fallback plan for low-energy days."

T.3 Thread: Redundancy

"Help me identify single points of failure in my life (health, home, tech, routines, money, caregiving, transportation). Then help me add small backups (‘Plan B’s’) that reduce brittleness. Output a short risk list + fixes."

T.4 Thread: Social Value

"Help me clarify what value I can reliably offer others (skills, roles, contributions) that also strengthens my own meaning and stability. Produce a short ‘value menu’ I can choose from each week, plus boundaries so it doesn’t become overload."

T.5 Thread: Social Scaffolding

"Help me build a simple, reliable support structure: inner/outer/institutions map, ‘who to call’ list, two message templates (check-in + ask for help), and one repeating social anchor. Keep it low-friction."

T.6 Thread: Relationship Maintenance

"Help me maintain relationships with a simple rotation schedule (who, when, how). Draft two quick check-in templates and one ‘fast repair’ script. Ask a few questions, then propose 5 small touchpoints and one weekend relationship reset."

T.7 Thread: Purposeful Projects / Commitments

"Help me choose 1–2 small projects that create meaning without destabilizing me. Define ‘done,’ the next tiny step, and a weekly cadence. Include a rule for stopping before burnout."

T.8 Thread: Review + Renewal (Upgradeable Identity)

"Help me set up a monthly/quarterly review to learn what’s working, retire what isn’t, and refresh goals. Include a simple scorecard, a ‘keep/stop/start’ list, and one renewal action."

T.9 Thread: Risk Register

"Help me maintain a single source of truth for my backups and ‘Plan B’ maneuvers. Ask what feels brittle right now (health, home, tech, money, caregiving, transportation), identify the top 1–3 single points of failure, and for each one create: early warning signs, one prevention barrier, one mitigation plan, and a review date. Output updates in a simple table I can paste into my Risk Register."

T.10 Thread: Learning Log

Maintain my weekly learning log. Each week, capture: - Week Ending date - Vital Signal(s) - Micro-Experiment (the change) - Result / Observation - Status: KEEP / DROP / TWEAK Keep it paste-ready as one row for my Log table. If I share notes from the week, summarize them into one clean row.

Part 2: Run Weekly Workflow

In a living system (Self), survival relies on a continuous loop: Sense → Decide → Adapt.

• If you try to do this "in your head," you will ignore quiet problems until they become loud crises.
• If you do this in a dedicated AI thread, the AI acts as your "external sensor," stripping away emotion to show you the data.

Think of the T.0 Thread: Control Room thread as the cockpit of your life. You do not do deep work here; you do navigation.

1. Open: T.0 Thread: Control Room.
2. Run the Weekly Workflow (W.1 → W.7).
3. Switch threads only when needed (deep repair / recalibration / structural fixes)
4. Update T.9 Thread: Risk Register (when a single point of failure appears)
5. Run T.10 Thread: Learning Log (record lessons learned; what worked)
6. Close the thread until next week.

You should visit this thread once a week for 15 minutes. Each week, open your T.0 Thread: Control Room thread and paste the following prompts in sequence. You do not need to use all of them every week, but you must run W.1 Workflow: Scan and W.4 Workflow: Micro-Experiment.

Sense → Decide → Adapt → Risk Register Check (T.9) → Learning Log (T.10) → (repeat weekly)

Weekly Workflow (W.1 → W.7) Process W.1 Workflow: Scan (Sense): The intake phase. You identify what is draining, strengthening, or quietly sliding downhill.

• Concept from: T.1 Thread: Sense → Decide → Adapt
• Goal: Catch "drift" (things quietly getting worse) before they break.
• The Prompt (Use in T.0):

  "Run the Weekly Scan with me. Ask me the three questions, then summarize what’s draining, strengthening, and quietly worsening."

• When to switch to T.1: If you cannot answer the questions, or if you feel numb/blind to your own status, go to T.1 to "re-calibrate your sensors."

W.2 Workflow: Vital Signals (Orient): The filtering phase. You pick 1–2 specific metrics (Sleep, Mood, Focus, etc.) that predict stability.

• Concept from: T.1 Thread: Sense → Decide → Adapt; T.2 Thread: Basics
• Goal: Stop trying to fix "everything." Pick 1 or 2 metrics that actually predict your stability.
• The Prompt (Use in T.0):

  "Help me choose 1–2 vital signals to track next week from: sleep, pain, mood, mobility, focus, meaningful contact. Recommend the smallest set that predicts stability best."

W.3 Workflow: Decision Point: Choosing the emphasis for the week: Center (internal stability) or Circle (external connection).

• Concept from: T.0 Thread: Control Room (routing); T.2/T.3/T.7 (Center) and T.4/T.5/T.6 (Circle)
• Goal: Choose the emphasis for the week so you don’t thrash between problems.
• The Prompt (Use in T.0):

  "Based on the scan + signals, choose my emphasis for this week: Center (internal stability) or Circle (external connection). Give one sentence why."

• If Center: You will likely switch to T.2 / T.3 / T.7 for deeper repair.
• If Circle: You will likely switch to T.4 / T.5 / T.6 for deeper repair.

W.4 Workflow: Micro-Experiment (Decide/Act): Designing one small, 7-day test to improve a chosen signal.

• Concept from: T.1 Thread: Sense → Decide → Adapt
• Goal: Avoid vague resolutions. Run a 7-day test.
• The Prompt (Use in T.0):

  "Propose one 7-day micro-experiment to improve the chosen signal(s). Keep it small and realistic. Include what to do, when to do it, and how to tell if it worked."

• When to switch to T.2 or T.7: If the experiment fails repeatedly, go to T.2 to fix infrastructure or T.7 to cut load.

W.5 Workflow: Social Touchpoint (Connect): Reaching out to one person in your circle to maintain the network.

• Concept from: T.4 Thread: Social Value; T.5 Thread: Social Scaffolding; T.6 Thread: Relationship Maintenance
• Goal: Maintain your "scaffolding" so you aren't isolated when stress hits.
• The Prompt (Use in T.0):

  "Give me one ‘keep the circle warm’ touchpoint I can do in 10 minutes. Draft the message in my voice."

• When to switch to T.5 or T.6: If you have nobody to call, go to T.5. If you have burned bridges, go to T.6.

W.6 Workflow: Risk Check (Safety): Checking for new single points of failure and updating T.9 Thread: Risk Register.

• Concept from: T.3 Thread: Redundancy; T.9 Thread: Risk Register
• Goal: Ensure you aren't relying on single points of failure.
• The Prompt (Use in T.0):

  "Based on my week, what’s my biggest single point of failure right now? Give one prevention barrier and one mitigation plan. Suggest one thing for me to add to the T.9 Thread: Risk Register."

• When to switch to T.3: If you identify a major structural risk, go to T.3 to build a full plan.

W.7 Workflow: Finish the Record (Learn/Adapt): Logging the "Signal → Change → Result" to build learning history.

• Concept from: T.1 Thread: Sense → Decide → Adapt (learning loop); T.0 Thread: Control Room (logging)
• Goal: Create a history of what works so you stop repeating mistakes.
• Instruction: At the very end of your weekly session in T.0 Thread: Control Room, type one sentence into the chat summarizing the loop.
• The Format:

Signal → Change → Result

(Example: "Poor Sleep → Phone away at 9pm → 2 extra hours of rest.")

The process begins with W.1 Workflow: Scan (Sense). By looking at the "weather" of your week, you identify where you are losing energy. This is where we distinguish "noise" from vital information.

W.1 Workflow: SCAN (Identify Drift)

W.2 Workflow: VITAL SIGNALS (Pick your Dials)

Once the scan reveals the status of the system (Self), we narrow our focus to W.2 Workflow: Vital Signals. We don't try to fix everything; we choose specific dials that predict stability. This leads to W.3 Workflow: Decision Point, where we choose whether the week emphasizes fixing the internal "engine" (Center) or the external "radio" (Circle).

W.3 Workflow: DECISION POINT (Center vs Circle)
Center (Internal): T.2 Basics • T.3 Thread: Redundancy • T.7 Thread: Commitments	Circle (External): T.4 Thread: Social Value • T.5 Thread: Social Scaffolding • T.6 Thread: Relationship Maintenance

After launching W.4 Workflow: Micro-Experiment, we perform W.5 Workflow: Social Touchpoint to keep the social scaffolding warm. We then perform W.6 Workflow: Risk Check to ensure our backups are still valid, and finally W.7 Workflow: Finish the Record to close the loop and learn.

W.4 Workflow: MICRO-EXPERIMENT (Test a Fix)

W.5 Workflow: SOCIAL TOUCHPOINT (Warm the Circle)

W.6 Workflow: RISK CHECK (Check Backups)

W.7 Workflow: 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.

On-Demand Prompts (Troubleshooting)

Sometimes the Scan reveals a specific problem. Use these prompts in the Control Room thread to solve them immediately:

If you are overwhelmed and resentful

Use the Boundary Script. This protects your Basics (T.2) and Commitments (T.7).

"Rewrite this commitment/boundary message so it’s kind, clear, and non-defensive. I want to reduce guilt-debt and protect my sleep."

If you feel fragile or brittleness

Use the Risk Register logic (T.9).

"I feel like [X] is about to break. What is a 'Plan B' I can put in place today so I don't panic if it happens?"

Part 3: The Threads (T.1 – T.10)

• Modules (T.1–T.8): The eight “deep work” threads you enter when something needs tuning or repair.
• Risk Register (T.9): A lightweight place to capture single points of failure, early warning signs, and Plan B backups.
• Learning Log (T.10): A simple weekly record of what you tried and what happened (Signal → Change → Result).

The Center and Circle Playbook is organized around eight modules (T.1–T.8) — a practical set of stability “modules” you can enter when you need deeper work. T.1 keeps the weekly Sense → Decide → Adapt loop running. T.2–T.3 reinforce the Center (your internal engine) by protecting basics and adding redundancy so one failure doesn’t cascade. T.4–T.6 reinforce the Circle (your external support) by increasing reliability, converting contribution into social scaffolding, and maintaining relationships with steady, scheduled touchpoints. T.7 keeps commitments from quietly turning into overload. T.8 keeps your identity flexible and upgradeable across seasons.

T.1 Thread: Sense → Decide → Adapt

A living system (Self) survives because it pays attention, chooses what matters, and updates its behavior before small problems become big ones. Your version of that is a simple weekly loop: do a quick scan (15 minutes) to notice what is draining stability, what is restoring it, and what is quietly sliding downhill. Then track just one or two “vital signals” that reliably predict whether you’re doing okay (sleep, pain, mood, mobility, mental clarity, meaningful social contact). Finally, run small 7-day experiments—change one thing, observe, keep what works. This keeps you out of vague “I should…” land and turns life into a series of manageable course-corrections.

Weekly Scan (15 minutes) Ask:

• What is draining my stability?
• What is strengthening my stability?
• What is quietly getting worse (but I’m ignoring it)?

Track 1–2 Vital Signals Pick the smallest set of signals that predict how stable you are. Examples:

• sleep quality
• pain level
• mood/irritability
• walking/mobility
• focus/mental clarity
• meaningful social contact

Micro-Experiments (7 days) Change one thing for one week, observe results, keep what works. Examples:

• earlier bedtime
• daily walk
• reduced caffeine
• shorter volunteer shifts
• more recovery time between commitments

Field	Quick Card
Prompt	Run a weekly scan with me: (1) what drained me, (2) what strengthened me, (3) what is quietly getting worse. Then help me choose 1–2 vital signals to track, propose ONE 7-day micro-experiment, and end with a one-line log: Signal → Change → Result. Keep it simple and actionable.
AI Assist	Run W.1 → W.7 • help pick signals • propose experiments • write the weekly note • summarize patterns.
Intent	Catch drift early and make small course-corrections before problems compound.
Signals	Sleep quality • pain level • mood/irritability • mobility • focus/clarity • meaningful 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 (don’t wait for a crisis). Reluctance to simplify: look for multiple contributing factors before you “fix” something.
Risk	Identify: Likely slide. Assess: Damage. Treat: Routine/Boundary. Review: Signal → change → result.
Moves	Run W.1 weekly • 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.

T.2 Thread: Basics (Infrastructure)

Most long-term collapse starts as boring neglect: sleep gets sloppy, movement disappears, meals get random, appointments slip, and the house accumulates friction. So the smartest move is to protect the basics like they’re load-bearing beams—because they are. Consistent sleep/wake time, gentle daily movement, decent nutrition and hydration, sunlight/time outside, and staying on top of meds/appointments create a stable platform for everything else. The more stable your baseline, the less dramatic each disruption becomes—and the more energy you have for the things you actually care about.

Stability compounds. Prioritize the boring fundamentals:

• sleep and consistent wake time
• movement (even gentle and daily)
• nutrition + hydration
• sunlight / time outside
• meds and appointments handled on schedule
• reduce friction at home (good defaults, fewer traps)

Field	Quick Card
Prompt	Help me protect the fundamentals: sleep, movement, nutrition/hydration, and meds/appointments (if relevant). Ask only what you need, then produce: 1) a simple daily checklist, 2) a “Low-Energy Default” version for bad days, 3) one small friction-reduction change for this week.
AI Assist	Design “low-energy defaults” • create reminder systems • generate weekly “trap removal” plan.
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: design for real days, not ideal days. Commitment to resilience: build recovery paths (defaults + quick resets), not perfection plans.
Risk	Identify: Preventable failure. Treat: Barrier that makes the right thing easier. Review: Note the cause of the slip.
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.

T.3 Thread: Redundancy (No Single Points of Failure)

Robust systems (Self) don’t bet everything on one component; they build backups. The human version is making sure your meaning, support, and identity aren’t all tied to one role, one person, or one activity. Keep multiple sources of meaning (family, friends, clubs, personal projects, service), multiple helpers (so you’re never stranded when one person is unavailable), and multiple roles you can play (organizer, mentor, builder, storyteller, listener, teacher). Redundancy doesn’t make life dull—it makes life survivable, especially when circumstances shift.

Systems (Self) survive by having backups.

• Multiple sources of meaning (not just one): family, friends, clubs/groups, personal craft/project, service/volunteering
• Multiple helpers (not one “go-to” person)
• Multiple roles (so if one role pauses, you still matter): organizer, mentor, builder, storyteller, listener, teacher

Field	Quick Card
Prompt	Help me find single points of failure (health, home, tech, money, caregiving, transportation) and add small backups (Plan B/C). Output a short list of the top risks + fixes. When useful, also give me a paste-ready update I can add to my T.9 Risk Register.
AI Assist	Build a “backup list” • map single points of failure • draft Plan B/C checklists.
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 before crisis. Reluctance to simplify: redundancy needs multiple pillars (not one “magic backup”).
Risk	Identify: Single point of failure. Treat: Prevention barrier + Mitigation plan. Review: Make backups findable.
Moves	Add one extra source of meaning • cultivate a second helper • rotate projects/roles.
Support	Simple “backup list” • standing group connection • low-barrier hobbies.
Proof	If one thing pauses, life feels held together • you can name multiple places you belong.

T.4 Thread: Social Value

In social ecosystems, people protect what reliably improves the group. “Value” here is not status; it’s trust. It’s being the person who follows through, contributes steadily, and makes interactions safer and clearer rather than more chaotic. The practical path is simple: keep small promises, help others get better at something (teach, simplify, mentor), reduce drama by increasing clarity, and bring a calming presence when things get tense. Over time, this creates a reputation that becomes a form of social protection—people want you around, and they notice when you’re not okay.

In social systems, value is less about status and more about:

• reliability
• contribution
• emotional safety

Practical behaviors:

• Keep small promises (follow-through beats big intention)
• Make others better at something (teach, simplify, mentor)
• Reduce drama; increase clarity
• Be a calming presence

Field	Quick Card
Prompt	Help me define a reliable “value menu” I can offer others (skills, roles, contributions) that also strengthens my stability. Add boundaries so it doesn’t become overload. When I need it, draft short messages that confirm small promises and follow-through.
AI Assist	Draft “small promise” scripts • rewrite commitments as boundaries • generate calm phrasing.
Intent	Become a steady, trusted presence that people naturally want to support.
Signals	Often flaky • interactions feel draining • avoiding small responsibility • lack of trust.
Loop	Observe: Reactions to you? • Orient: Current reputation? • Decide: One reliability behavior • Act: Keep a small promise • Learn: Trust increased? • Update: Repeat what works.
Guardrails	Deference to expertise: let skilled people lead; support without controlling. Sensitivity to operations: match your contribution to how the group actually functions.
Risk	Identify: Trust damage from overpromising. Treat: Smaller promises + clear boundaries. Review: Track follow-through.
Moves	Keep small promises • follow through visibly • teach/simplify • reduce drama; increase clarity.
Support	Smaller commitments • clear boundaries • a “promise filter” before you say yes.
Proof	People seek you out • reputation is “reliable” • more invitations/trust.

T.5 Thread: Social Scaffolding

You’re not building a favor ledger—you’re building mutual resilience. Social scaffolding forms when your contribution is specific and memorable (“He’s the guy who…”), when you ask for help early in small doses (instead of waiting for a crisis), and when you strengthen group trust by giving credit and gratitude openly. A key move is protecting the dignity of the group—because communities defend people who defend community trust. Done well, this creates a safety net that feels natural, not forced: people help because it fits the relationship, not because they were cornered by emergency.

You are not “buying love.” You are strengthening mutual protection.

• Contribute in specific ways others can name:
  • “He’s the guy who…”
• Ask for help early, in small doses (prevents crisis-level asks)
• Give credit and gratitude publicly
• Protect the dignity of the group (communities defend people who defend community trust)

Field	Quick Card
Prompt	Help me build a simple support structure: - inner/outer/institutions map, - “who to call” list, - a short “help menu” (what I can ask for / offer), - two message templates (check-in + ask for help), - one repeating social anchor. Keep it low-friction and specific.
AI Assist	Write “small ask early” messages • create a “help menu” • draft gratitude lines.
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: this is a living network, not a ledger. Commitment to resilience: build the net before you need it (small asks early).
Risk	Identify: Waiting until crisis. Treat: Convert to early, small, normal asks. Review: Maintain a “Help Menu.”
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.

T.6 Thread: Relationship Maintenance

Relationships don’t usually break from one event; they weaken from long gaps and unaddressed friction. Treat them like maintenance: recurring touchpoints (quick calls, brief check-ins, coffee/lunch) keep the bonds warm without requiring big emotional “moments.” When someone is struggling, help in small concrete ways—rides, meals, a short supportive text—because tangible support builds real trust. And when there’s friction, repair it fast; a quick “my bad” or clarification prevents a tiny crack from becoming a structural failure.

Relationships stabilize best when they are maintained steadily.

• Use recurring touchpoints:
  • quick calls
  • brief check-ins
  • coffee/lunch
• When someone is struggling, help in small concrete ways:
  • rides
  • meals
  • a short supportive text
• Repair friction quickly:
  • a fast “my bad” prevents long-term weakening

Field	Quick Card
Prompt	Help me maintain relationships with a simple rotation schedule (who, when, how). Draft quick check-in messages and “fast repair” scripts (“my bad / clarification”). Each time I ask, suggest one concrete 10-minute touchpoint I can do this week.
AI Assist	Build a “rotation list” • write check-in templates • draft repair messages.
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 small cracks as data; repair early. Sensitivity to operations: maintenance beats heroics—small frequent beats rare big.
Risk	Identify: Drifting relationship. Treat: Recurring touchpoints + fast repair habit. Review: Keep the cadence visible.
Moves	Set recurring touchpoints • coffee/lunch • concrete help (meals/rides) • repair fast.
Support	Calendar reminders • “people to rotate” list • message templates • shared routines.
Proof	Fewer surprises • more ease/warmth • faster repairs • people stay in orbit.

T.7 Thread: Commitments

Not everything “meaningful” is stabilizing—some things are disguised overload. Use a blunt rule: if a commitment destroys sleep, spikes stress, or creates guilt-debt, it’s load, not scaffolding. Prefer roles with clear boundaries, predictable cadence, recovery time built in, and fewer “always on” expectations. The point is not to do less forever; it’s to choose commitments that keep you strong enough to show up consistently. Reliability is a long game, and it requires protecting your capacity.

Use this rule:

• If it destroys sleep, spikes stress, or creates guilt-debt, it is load—not scaffolding.

Prefer:

• roles with clear boundaries
• predictable cadence
• recovery time built in
• fewer “always on” obligations

Field	Quick Card
Prompt	Help me choose 1–2 small projects/commitments that create meaning without destabilizing me. For each, define: “done,” the next tiny step, and a weekly cadence. Include a stop-rule to prevent burnout (if sleep or stress worsens, we reduce scope or pause).
AI Assist	Reality-check commitments • draft “not this season” scripts • build a capacity budget.
Intent	Pick roles that strengthen capacity instead of quietly draining it.
Signals	Sleep wrecked • stress spikes • guilt-debt • dread • no recovery time.
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: “meaningful” is not always stabilizing. Commitment to resilience: protect recovery time so reliability is possible.
Risk	Identify: Overload building. Treat: Reduce load OR add recovery OR clarify boundaries. Review: Check vital signals.
Moves	Use blunt rule (Sleep/Stress) • choose clear boundaries • say no early.
Support	Capacity budget • permission phrases • reality-check buddy.
Proof	You show up consistently without burnout • stable weeks • energy left for what matters.

T.8 Thread: Upgradeable Identity

Resilient systems (Self) evolve without losing coherence: they update, they don’t shatter. The human version is staying “upgradeable”—continuing to learn, rotating projects and roles by season, and allowing your identity to expand as life changes. Instead of clinging to one definition of who you are, you keep a gentle “next version of me” list: skills to learn, habits to strengthen, relationships to deepen, roles to try. This makes change less threatening, because you’re not defending a fixed self—you’re refining a living pattern.

Field	Quick Card
Prompt	Help me run a monthly/quarterly review: - simple scorecard, - keep/stop/start list, - one renewal action. Refresh goals, rotate projects by season, and keep a “next version” list of small upgrades (not reinventions).
AI Assist	Build “next version” list • propose tiny upgrades • create learning paths.
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 (small upgrades, not identity overhauls). Deference to expertise: learn from mentors/sources; borrow proven paths.
Risk	Identify: Rigidity (narrow identity). Treat: Low-stakes learning + social connection for growth. Review: Track gained options.
Moves	Keep upgrade list • learn one small skill • rotate projects by season • widen identity.
Support	Beginner-friendly sources • a low-pressure class • a “project bench” for experiments.
Proof	Change feels less threatening • you can pivot without losing yourself • new ways to matter appear.

T.9 Thread: Risk Register

Risk / Fragility	Early Warning Signs	Prevention (Barrier)	Mitigation (Plan B)	Status
Transportation: Car breakdown	Strange noises; missed service	Save $50/month for repairs; monthly check-up	List of local bus routes; "Emergency Uber" fund	ACTIVE
Health: Caregiver Burnout	Poor sleep; rising irritability	Schedule 2 "off-clock" hours daily	Call sister or neighbor for backup shift	MONITOR

T.9 Thread: Risk Register is for capturing and updating risks (not deep analysis).

Weekly Update (1–2 rows) Prompt:

"T.9 Weekly Update: What is my #1 single point of failure right now? Give me ONE prevention step and ONE Plan B.Then output 1 Risk Register row using: Risk / Fragility | Early Warning Signs | Prevention (Barrier) | Mitigation (Plan B) | Status (Review: YYYY-MM-DD)."

Add a Risk (from a situation) Prompt:

"Add this to my Risk Register: [describe situation in one sentence]. Ask me ONLY ONE question if needed. Then output ONE completed Risk Register row (same columns as my table) with a Review date."

Keep it Fresh (stale check) Prompt:

"Risk Register check: Which one row in my Risk Register is most out of date? Update that row and give it a new Review date. Output the updated row paste-ready."

Risk Register Definitions:

• Prevention (Barrier): A routine or tool that stops the problem before it starts (like a smoke alarm).
• Mitigation (Plan B): A backup plan that keeps you moving after the problem happens (like a fire extinguisher).
• Status:
  • ACTIVE: The backup plan is ready and tested.
  • MONITOR: The risk is growing; need to build a backup soon.
  • STABLE: The risk is low and the barriers are holding.

T.10 Thread: Learning Log

Week Ending	Vital Signal(s)	Micro-Experiment (The Change)	Result / Observation	Status
2026-01-10	Sleep / Focus	Phone in kitchen by 9:00 PM	30 min extra sleep; focus improved	KEEP

At the end of each Weekly Workflow (W.1 → W.7), ask the AI:

"Based on our session today, provide the data for my Log table."

What it contains (one row per week):

• Week Ending (date)
• Vital Signal(s) (the 1–2 dials you tracked)
• Micro-Experiment (The Change) (what you tried for 7 days)
• Result / Observation (what happened)
• Status (KEEP / DROP / TWEAK)
  • KEEP — It worked well enough to repeat next week as-is.
  • DROP — It didn’t help (or created costs/problems). Stop doing it.
  • TWEAK — It partly worked. Adjust one variable and test again next week.

Why it matters

• Turns your system into a learning loop, not a mood.
• Makes patterns obvious (“sleep improves when X”, “stress spikes when Y”).
• Gives you a quick “what to repeat next week” list.

---

Walkthrough Flowchart (Text-Only) — Weeks → Threads Used

This is a text-only flowchart you can paste into MediaWiki. It shows the weekly “path” through Threads T.0–T.10 in the example walkthrough.

Legend
[T.x] = Thread used   •   → = next step in the weekly path   •   (optional) = used only if needed

Overall Loop (Every Week)

Start → [T.0 Control Room] Run W.1→W.7
      → (switch to 1–2 deep-work threads only if needed)
      → [T.9 Risk Register] (optional: add/update 1 row)
      → [T.10 Learning Log] record 1 row
      → End (close until next week)

Week-by-Week Flow (Text Diagram)

Week 1 — “Stop the Drift” (Center)

Signals: Sleep + Focus • Micro: Phone in kitchen by 9:00 PM

[T.0 Control Room] Scan → Signals → Center vs Circle → Micro-Experiment
   → [T.1 Sense→Decide→Adapt] (optional: if scan feels fuzzy / numb)
   → [T.2 Basics] build checklist + low-energy defaults + remove 1 friction
   → [T.10 Learning Log] add 1 row (Signal → Change → Result)

What got accomplished
Caught “quiet drift” early and stabilized the baseline by changing one environmental lever (phone placement).

Week 2 — “Add a Backup” (Center)

Signals: Pain + Mobility • Micro: 8-minute walk after breakfast

[T.0 Control Room] Scan → Signals → Center emphasis → Micro-Experiment
   → [T.2 Basics] keep baseline stable while pain fluctuates
   → [T.3 Redundancy] identify single point of failure + Plan B
   → [T.9 Risk Register] capture 1 risk row + review date
   → [T.10 Learning Log] add 1 row

What got accomplished
Prevented a pain flare from triggering a cascade by adding a “minimum viable” backup plan and recording it in the Risk Register.

Week 3 — “Warm the Circle” (Circle)

Signal: Meaningful Contact • Micro: One warm touchpoint every Tuesday

[T.0 Control Room] Scan → Signals → Circle emphasis → Micro-Experiment
   → [T.4 Social Value] define value menu + boundaries (avoid overload)
   → [T.5 Social Scaffolding] map support + templates + repeating anchor
   → [T.10 Learning Log] add 1 row

What got accomplished
Strengthened social stability with a low-friction repeating habit (one warm touchpoint) and clarified how to contribute without overcommitting.

Week 4 — “Repair Fast” (Circle)

Signal: Mood/Irritability • Micro: Repair one friction within 24 hours

[T.0 Control Room] Scan → Signals → Circle emphasis → Micro-Experiment
   → [T.6 Relationship Maintenance] rotation schedule + fast repair script
   → [T.5 Social Scaffolding] (optional: reuse templates / who-to-call list)
   → [T.10 Learning Log] add 1 row

What got accomplished
Converted rumination into action by repairing small friction quickly, preventing relationship drift and reducing emotional load.

Week 5 — “Cut Load, Protect Sleep” (Center)

Signals: Sleep + Stress • Micro: Stop-rule + reduce scope on 1 commitment

[T.0 Control Room] Scan → Signals → Center emphasis → Micro-Experiment
   → [T.7 Commitments] redefine “done” + cadence + stop-rule
   → [T.2 Basics] keep fundamentals stable during scope reduction
   → [T.9 Risk Register] (optional: add/update overload risk row)
   → [T.10 Learning Log] add 1 row

What got accomplished
Prevented burnout by turning overload into a concrete boundary (stop-rule) and a scope cut, restoring sleep/stress stability.

Week 6 — “Review + Renewal” (Monthly Review)

Signal: Stability Score • Micro: Monthly review + next-version list

[T.0 Control Room] Route into review mode
   → [T.8 Upgradeable Identity] scorecard + keep/stop/start + renewal action
   → [T.9 Risk Register] (optional: stale check → refresh 1 row + review date)
   → [T.10 Learning Log] add 1 row

What got accomplished
Consolidated learning from the last month, refreshed priorities, chose one small “next version” upgrade, and kept the Risk Register current.

Thread Coverage Checklist (Did the walkthrough demonstrate each module?)

Thread	Demonstrated In Week(s)	Example Use
[T.0] Control Room	1–6	Weekly Workflow W.1→W.7 routing + decisions
[T.1] Sense→Decide→Adapt	1 (optional)	Re-calibrate sensing when scan is unclear
[T.2] Basics	1, 2, 5	Checklists + low-energy defaults + baseline stability
[T.3] Redundancy	2	Identify single point of failure + Plan B
[T.4] Social Value	3	Value menu + boundaries
[T.5] Social Scaffolding	3, 4 (optional)	Who-to-call + templates + anchor
[T.6] Relationship Maintenance	4	Rotation schedule + fast repair script
[T.7] Commitments	5	Define “done,” cadence, and stop-rule
[T.8] Review + Renewal	6	Scorecard + keep/stop/start + renewal action
[T.9] Risk Register	2, 5 (optional), 6 (optional)	Add/update risk rows + stale check
[T.10] Learning Log	1–6	One row per week: Signal → Change → Result

---

Example Walkthrough (6 Weeks) — Project: Center & Circle

This is a fictional-but-realistic narrative walkthrough showing how one person uses the ChatGPT project titled Center & Circle over several weeks. It demonstrates how Threads T.1–T.10 get used in practice.

How to Read This Example
Each week starts in T.0 (Control Room). The person runs the Weekly Workflow (W.1→W.7), then switches into one or two “deep work” threads only if needed. The week ends with one row recorded into T.10 (Learning Log). Over several weeks, you’ll see how different modules get used without trying to “fix everything” at once.

Week Summary Table (What got used when)

Week Ending	Emphasis	Vital Signal(s)	Threads Used This Week	Micro-Experiment (7 days)
2026-01-10	Center	Sleep + Focus	T.0, T.1, T.2, T.10	Phone in kitchen by 9:00 PM
2026-01-17	Center	Pain + Mobility	T.0, T.2, T.3, T.9, T.10	8-minute walk after breakfast
2026-01-24	Circle	Meaningful Contact	T.0, T.4, T.5, T.10	One “warm touch” message every Tue
2026-01-31	Circle	Mood/Irritability	T.0, T.6, T.5, T.10	Repair one friction within 24 hours
2026-02-07	Center	Sleep + Stress	T.0, T.7, T.2, T.9, T.10	Stop-rule + scope reduction on 1 commitment
2026-02-14	Review	Stability Score	T.0, T.8, T.9, T.10	Monthly review + next-version list

Week 1 (Week Ending 2026-01-10) — “Stop the Drift” Week

The Story

This week starts with a familiar pattern: nothing is “on fire,” but the person notices they’ve been feeling more scattered. Nights are drifting later, the phone is keeping the brain “lit up,” and mornings feel foggier than they should. The problem isn’t dramatic—it's quiet drift. And drift is exactly what this playbook is designed to catch early.

In T.0, the Weekly Scan reveals a clear signal: the person is losing stability through sleep erosion. It’s not that they’re choosing chaos; it’s that the environment (phone + late scrolling + small errands) is quietly winning. So the emphasis becomes Center—protecting the internal engine.

They avoid the common mistake of trying to “fix everything.” Instead, they choose two vital signals: sleep and focus. These are predictive dials: if sleep improves, focus usually improves; if sleep deteriorates, everything gets harder.

The micro-experiment is intentionally small: move the phone out of the bedroom and charge it in the kitchen by 9pm. That is not a “self-improvement identity.” It’s just one friction change that makes the right thing easier.

Then, they use T.2 Basics to create a realistic checklist and a low-energy version for bad days—because consistency beats intensity.

Why this week worked (Rationale)

• The person chose a signal that predicts stability (sleep) rather than chasing vague goals.
• The experiment was tiny and measurable (phone location + time).
• They built infrastructure (T.2) so the change can survive bad days.

T.0 (Control Room) — What I paste

Run the Weekly Workflow W.1 → W.7 with me:
W.1 Scan: ask the 3 questions (draining / strengthening / quietly worsening), then summarize.
W.2 Vital Signals: recommend 1–2 signals to track next week.
W.3 Decision Point: choose Center vs Circle emphasis (1 sentence why).
W.4 Micro-Experiment: propose ONE 7-day test (what/when/how to measure).
W.5 Social Touchpoint: draft ONE 10-minute message in my voice.
W.6 Risk Check: name #1 single point of failure + one barrier + one Plan B (for T.9).
W.7 Finish: write one-line log: Signal → Change → Result.
Keep it short and tactical.

W.1 Scan (My answers)

• Draining: Late-night scrolling; too many small errands; caregiver stress.
• Strengthening: Morning coffee + quiet; short conversation with a friend; one task done early.
• Quietly worsening: Sleep drift (later bedtime); focus feels “foggy.”

W.2 Vital Signals (Chosen)

• Sleep hours (or bedtime consistency)
• Focus/clarity (simple 1–5 rating at noon)

W.3 Decision Point

• Emphasis: Center — sleep/focus drift is predicting instability.

W.4 Micro-Experiment (7 days)

• Phone in kitchen by 9:00 PM (charge overnight)
• Measure: “lights out time” + noon focus rating

W.5 Social Touchpoint (10 minutes)

• One warm message to a friend (no logistics, just connection)

W.6 Risk Check (light)

• Single point of failure noticed: “All recovery depends on sleep behaving.”
• Barrier: phone away
• Plan B: if sleep fails 2 nights, simplify commitments next day

T.2 (Basics) — Protect fundamentals

In T.2 I paste:

Help me protect the fundamentals: sleep, movement, nutrition/hydration, and meds/appointments (if relevant).
Ask only what you need, then produce:
1) a simple daily checklist,
2) a “Low-Energy Default” version for bad days,
3) one small friction-reduction change for this week.

T.10 (Learning Log) — One row added

Week Ending: 2026-01-10
Vital Signal(s): Sleep / Focus
Micro-Experiment (The Change): Phone in kitchen by 9:00 PM
Result / Observation: 30 min extra sleep; focus improved
Status: KEEP

Week 2 (Week Ending 2026-01-17) — “Add a Backup” Week

The Story

Week 2 begins with a reminder: stability is multi-factor. Even though sleep improved, a pain flare shows up and starts pulling everything sideways. The person notices that when pain rises, movement drops; when movement drops, mood and sleep begin to wobble again. This is a classic cascade.

In T.0, they wisely choose signals that match the new risk: pain and mobility. Instead of setting a huge fitness goal, they choose an 8-minute walk after breakfast—short enough that it’s hard to rationalize away, but meaningful enough to interrupt the cascade.

This is also the first week they deliberately build redundancy. In T.3, they identify the single point of failure: “If pain spikes, I stop moving and the whole week degrades.” So they add a Plan B: a “minimum walk” version plus a basic heat/ice routine and a commitment-reduction rule on flare days.

They capture this in T.9 Risk Register—not as a dramatic crisis plan, but as a calm recognition that flare-ups are normal and deserve a prepared response.

Why this week worked (Rationale)

• The person adjusted signals to match reality (pain/mobility vs sleep/focus).
• They built redundancy: a minimum viable version that keeps the chain from breaking.
• They captured the risk so it doesn’t get forgotten.

T.0 — Highlights

• Draining: Pain flare; errands stacked.
• Strengthening: Walking felt good once started; sleep slightly better.
• Quietly worsening: Mobility/pain is affecting mood.

Vital Signals (Chosen)

• Pain level (0–10)
• Mobility (minutes walked)

Micro-Experiment (7 days)

• 8-minute walk after breakfast (every day)
• Measure: # days completed + pain rating at 5pm

T.3 (Redundancy) — Find single points of failure

In T.3 I paste:

Help me identify single points of failure in my life (health, home, tech, routines, money, caregiving, transportation).
Then help me add small backups (Plan B’s) that reduce brittleness.
Output a short risk list + fixes.

T.9 (Risk Register) — Add ONE row

In T.9 I paste:

Add this to my Risk Register: Pain flare-ups are reducing movement and increasing irritability.





---------------------------------------------------------------------------------


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|keywords=Center and Circle Playbook, Sense Decide Adapt, weekly self check-in, personal stability, social scaffolding, micro-experiments, resilience playbook, risk register, Life Meaning framework
|description=An AI-assisted weekly playbook (15 minutes) to maintain stability: protect your basics (Center) and your relationships (Circle) using a simple Sense → Decide → Adapt loop.

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[https://www.youtube.com/results?search_query=Life+Purpose+Meaning+Winning+Move+Plan+self-preserving+community YouTube]
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* [[Center and Circle Playbook|Center & Circle Playbook]] ... [[Center and Circle Playbook Walkthrough Example|Walkthrough Example]]
* [[Life~Meaning]] ... [[Consciousness]] ... [[Loop#Feedback Loop - Creating Consciousness|Creating Consciousness]] ... [[Quantum#Quantum Biology|Quantum Biology]]  ... [[Orch-OR]] ... [[TAME]] ... [[Protein Folding & Discovery|Proteins]]
* [[Analytics]] ... [[Visualization]] ... [[Graphical Tools for Modeling AI Components|Graphical Tools]] ... [[Diagrams for Business Analysis|Diagrams]] & [[Generative AI for Business Analysis|Business Analysis]] ... [[Requirements Management|Requirements]] ... [[Loop]] ... [[Bayes]] ... [[Network Pattern]]

__NOTOC__
{| class="wikitable" style="width:100%;"
|-
! Safety Note (Read This First)
|-
| The '''Center and Circle Playbook''' is for Self-check-ins and planning support. It is '''not medical, mental health, legal, or emergency advice'''. If you feel in danger, are considering self-harm, or there is an immediate safety risk, call your local emergency number; if in US call '''911'''. If you’re in need urgent emotional support contact your local emergency services or a trusted local crisis line; if in US you can call or text '''988''' (Suicide & Crisis Lifeline). When in doubt, reach out to a clinician, caregiver support organization, or a trusted person in your Circle.
|}

== Example Walkthrough (6 Weeks) — Project: ''Center & Circle'' ==
This is a fictional-but-realistic narrative walkthrough showing how one person uses the ChatGPT project titled '''Center & Circle''' over several weeks. It demonstrates how Threads '''T.1–T.10''' get used in practice. Each week starts in '''T.0 (Control Room)'''. The person runs the Weekly Workflow (W.1→W.7), then switches into one or two “deep work” threads only if needed. The week ends with one row recorded into '''T.10 (Learning Log)'''. Over several weeks, you’ll see how different modules get used without trying to “fix everything” at once.

'''Quick Map: How a Week Runs '''
* '''Always start in:''' '''T.0 Thread: Control Room'''
* '''Only switch threads when needed:''' T.1–T.8 (deep work), T.9 (Risk Register update), T.10 (Learning Log row)
* '''End every week by writing one row into:''' '''T.10 Thread: Learning Log'''
* '''Key idea:''' Each week picks only 1–2 vital signals and runs ONE 7-day micro-experiment.

----

=== Week Summary Table (What got used when) ===
{| class="wikitable sortable" style="width:100%;"
|-
! Week Ending !! Emphasis !! Vital Signal(s) !! Threads Used This Week !! Micro-Experiment (7 days)
|-
| 2026-01-10 || Center || Sleep + Focus || T.0, T.1, T.2, T.10 || Phone in kitchen by 9:00 PM
|-
| 2026-01-17 || Center || Pain + Mobility || T.0, T.2, T.3, T.9, T.10 || 8-minute walk after breakfast
|-
| 2026-01-24 || Circle || Meaningful Contact || T.0, T.4, T.5, T.10 || One “warm touch” message every Tue
|-
| 2026-01-31 || Circle || Mood/Irritability || T.0, T.6, T.5, T.10 || Repair one friction within 24 hours
|-
| 2026-02-07 || Center || Sleep + Stress || T.0, T.7, T.2, T.9, T.10 || Stop-rule + scope reduction on 1 commitment
|-
| 2026-02-14 || Review || Stability Score || T.0, T.8, T.9, T.10 || Monthly review + next-version list
|}

----

== Week 1 (Week Ending 2026-01-10) — ''“Stop the Drift” Week'' ==
=== The Story ===
This week starts with a familiar pattern: nothing is “on fire,” but the person notices they’ve been feeling more scattered. Nights are drifting later, the phone is keeping the brain “lit up,” and mornings feel foggier than they should. The problem isn’t dramatic—it's quiet drift. And drift is exactly what this playbook is designed to catch early.

In '''T.0''', the Weekly Scan reveals a clear signal: the person is losing stability through sleep erosion. It’s not that they’re choosing chaos; it’s that the environment (phone + late scrolling + small errands) is quietly winning. So the emphasis becomes '''Center'''—protecting the internal engine.

They avoid the common mistake of trying to “fix everything.” Instead, they choose two vital signals: '''sleep''' and '''focus'''. These are predictive dials: if sleep improves, focus usually improves; if sleep deteriorates, everything gets harder.

The micro-experiment is intentionally small: move the phone out of the bedroom and charge it in the kitchen by 9pm. That is not a “self-improvement identity.” It’s just one friction change that makes the right thing easier.

Then, they use '''T.2 Basics''' to create a realistic checklist and a low-energy version for bad days—because consistency beats intensity.

=== Why this week worked (Rationale) ===
* The person chose a signal that predicts stability (sleep) rather than chasing vague goals.
* The experiment was tiny and measurable (phone location + time).
* They built infrastructure (T.2) so the change can survive bad days.

=== T.0 (Control Room) — What I paste ===
<pre>
Run the Weekly Workflow W.1 → W.7 with me:
W.1 Scan: ask the 3 questions (draining / strengthening / quietly worsening), then summarize.
W.2 Vital Signals: recommend 1–2 signals to track next week.
W.3 Decision Point: choose Center vs Circle emphasis (1 sentence why).
W.4 Micro-Experiment: propose ONE 7-day test (what/when/how to measure).
W.5 Social Touchpoint: draft ONE 10-minute message in my voice.
W.6 Risk Check: name #1 single point of failure + one barrier + one Plan B (for T.9).
W.7 Finish: write one-line log: Signal → Change → Result.
Keep it short and tactical.

W.1 Scan (My answers)

• Draining: Late-night scrolling; too many small errands; caregiver stress.
• Strengthening: Morning coffee + quiet; short conversation with a friend; one task done early.
• Quietly worsening: Sleep drift (later bedtime); focus feels “foggy.”

W.2 Vital Signals (Chosen)

• Sleep hours (or bedtime consistency)
• Focus/clarity (simple 1–5 rating at noon)

W.3 Decision Point

• Emphasis: Center — sleep/focus drift is predicting instability.

W.4 Micro-Experiment (7 days)

• Phone in kitchen by 9:00 PM (charge overnight)
• Measure: “lights out time” + noon focus rating

W.5 Social Touchpoint (10 minutes)

• One warm message to a friend (no logistics, just connection)

W.6 Risk Check (light)

• Single point of failure noticed: “All recovery depends on sleep behaving.”
• Barrier: phone away
• Plan B: if sleep fails 2 nights, simplify commitments next day

T.2 (Basics) — Protect fundamentals

In T.2 I paste:

Help me protect the fundamentals: sleep, movement, nutrition/hydration, and meds/appointments (if relevant).
Ask only what you need, then produce:
1) a simple daily checklist,
2) a “Low-Energy Default” version for bad days,
3) one small friction-reduction change for this week.

T.10 (Learning Log) — One row added

Week Ending: 2026-01-10
Vital Signal(s): Sleep / Focus
Micro-Experiment (The Change): Phone in kitchen by 9:00 PM
Result / Observation: 30 min extra sleep; focus improved
Status: KEEP

---

Week 2 (Week Ending 2026-01-17) — “Add a Backup” Week

The Story

Week 2 begins with a reminder: stability is multi-factor. Even though sleep improved, a pain flare shows up and starts pulling everything sideways. The person notices that when pain rises, movement drops; when movement drops, mood and sleep begin to wobble again. This is a classic cascade.

In T.0, they wisely choose signals that match the new risk: pain and mobility. Instead of setting a huge fitness goal, they choose an 8-minute walk after breakfast—short enough that it’s hard to rationalize away, but meaningful enough to interrupt the cascade.

This is also the first week they deliberately build redundancy. In T.3, they identify the single point of failure: “If pain spikes, I stop moving and the whole week degrades.” So they add a Plan B: a “minimum walk” version plus a basic heat/ice routine and a commitment-reduction rule on flare days.

They capture this in T.9 Risk Register—not as a dramatic crisis plan, but as a calm recognition that flare-ups are normal and deserve a prepared response.

Why this week worked (Rationale)

• The person adjusted signals to match reality (pain/mobility vs sleep/focus).
• They built redundancy: a minimum viable version that keeps the chain from breaking.
• They captured the risk so it doesn’t get forgotten.

T.0 — Highlights

• Draining: Pain flare; errands stacked.
• Strengthening: Walking felt good once started; sleep slightly better.
• Quietly worsening: Mobility/pain is affecting mood.

Vital Signals (Chosen)

• Pain level (0–10)
• Mobility (minutes walked)

Micro-Experiment (7 days)

• 8-minute walk after breakfast (every day)
• Measure: # days completed + pain rating at 5pm

T.3 (Redundancy) — Find single points of failure

In T.3 I paste:

Help me identify single points of failure in my life (health, home, tech, routines, money, caregiving, transportation).
Then help me add small backups (Plan B’s) that reduce brittleness.
Output a short risk list + fixes.

T.9 (Risk Register) — Add ONE row

In T.9 I paste:

Add this to my Risk Register: Pain flare-ups are reducing movement and increasing irritability.
Ask me ONLY ONE question if needed.
Then output ONE completed Risk Register row (same columns as my table) with a Review date.

T.9 Risk Register Row (Example)

Risk / Fragility	Early Warning Signs	Prevention (Barrier)	Mitigation (Plan B)	Status
Health: Pain flare reduces movement → sleep worsens	Pain > 6/10; walking skipped 2 days; irritability up	8-min walk after breakfast + simple stretch	“Minimum walk” 3 min + heat/ice + reduce commitments that day	MONITOR (Review: 2026-01-24)

T.10 (Learning Log) — One row

Week Ending: 2026-01-17
Vital Signal(s): Pain / Mobility
Micro-Experiment (The Change): 8-minute walk after breakfast
Result / Observation: 5/7 days; pain slightly lower by evening; mood steadier
Status: TWEAK (aim for 6/7; add shoes-by-door)

---

Week 3 (Week Ending 2026-01-24) — “Warm the Circle” Week

The Story

By Week 3, the person notices something subtle: Center is improving, but social connection is thinning. They’re doing “fine,” but more alone than they want to be. This matters because isolation can quietly undermine resilience—especially under stress.

So, in T.0, the Decision Point shifts to Circle. The chosen vital signal becomes meaningful contact: not just a “like” or a superficial text, but one real exchange that leaves the person feeling more connected.

They use T.4 Social Value to define a low-load “value menu”—small ways they can be helpful without becoming overcommitted. This avoids the trap of turning connection into overload.

Then in T.5 Social Scaffolding, they map who is “inner,” “outer,” and “institutions,” and set a repeating social anchor: one warm message every Tuesday. The point isn’t big emotional moments; it’s steady maintenance.

Why this week worked (Rationale)

• The person treated social contact as a stability dial, not a luxury.
• The experiment was tiny and repeatable (one weekly message).
• The person avoided overpromising by using boundaries (T.4).

Emphasis

• Circle — meaningful contact predicts stability this week.

Vital Signal

• Meaningful contact (one real exchange)

Micro-Experiment (7 days)

• One warm touchpoint every Tuesday (10 minutes)

T.4 (Social Value) — Value menu + boundaries

In T.4 I paste:

Help me define a reliable “value menu” I can offer others (skills, roles, contributions)
that also strengthens my stability. Add boundaries so it doesn’t become overload.

T.5 (Social Scaffolding) — Map support + templates

In T.5 I paste:

Help me build a simple, reliable support structure:
- inner/outer/institutions map,
- “who to call” list,
- a short “help menu” (what I can ask for / offer),
- two message templates (check-in + ask for help),
- one repeating social anchor.
Keep it low-friction and specific.

T.10 (Learning Log) — One row

Week Ending: 2026-01-24
Vital Signal(s): Meaningful Contact
Micro-Experiment (The Change): One warm touchpoint every Tuesday
Result / Observation: Felt less isolated; got an easy “good to hear from you” reply
Status: KEEP

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Week 4 (Week Ending 2026-01-31) — “Repair Fast” Week

The Story

This week the person notices irritability rising. Nothing huge happened; it’s more like accumulated friction. One relationship feels a bit “stiff,” and the person catches themselves replaying a conversation in their head. That’s a signal: small cracks are forming.

Instead of ignoring it, they choose a Circle micro-experiment: repair one friction within 24 hours. That becomes a new habit—tiny, but powerful. The goal is not perfection; it’s preventing drift from hardening into distance.

They switch into T.6 Relationship Maintenance to create a simple rotation plan and a “fast repair” script. They also lean on T.5 again (if needed) to keep templates handy.

Why this week worked (Rationale)

• The person treated micro-friction as data and repaired early.
• The person used scripts to reduce emotional labor.
• The person built a maintenance habit (recurring) instead of heroics.

Vital Signal

• Mood/Irritability (1–5 rating, evenings)

Micro-Experiment (7 days)

• Repair one friction within 24 hours (instead of stewing)

T.6 (Relationship Maintenance) — Rotation + repair script

In T.6 I paste:

Help me maintain relationships with a simple rotation schedule (who, when, how).
Draft two quick check-in templates and one ‘fast repair’ script.
Ask a few questions, then propose 5 small touchpoints and one weekend relationship reset.

Example “Fast Repair” Script (Paste-ready)

Hey — quick note. I think I came across sharper than I meant to earlier.
Sorry about that. I’m dealing with some stress and it leaked out.
I value you, and I want us to be good.

T.10 (Learning Log) — One row

Week Ending: 2026-01-31
Vital Signal(s): Mood/Irritability
Micro-Experiment (The Change): Repair one friction within 24 hours
Result / Observation: One relationship warmed back up; less rumination
Status: KEEP

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Week 5 (Week Ending 2026-02-07) — “Cut Load, Protect Sleep” Week

The Story

Week 5 is where the playbook prevents a classic failure: mistaking overload for meaning. The person realizes sleep is wobbling again—not because the phone returned, but because commitments are expanding. They feel some resentment and dread, which are early warnings.

In T.0, the week returns to Center emphasis. The micro-experiment isn’t “work harder.” It’s: reduce scope on one commitment and implement a stop-rule.

They switch to T.7 Commitments to define what “done” means, choose a smaller next step, and create a weekly cadence that doesn’t crush recovery time. They also add (or update) a Risk Register row in T.9: overload leading to sleep collapse.

This is the playbook doing something mature: it protects capacity so the person can remain reliable long-term.

Why this week worked (Rationale)

• They recognized overload early (before burnout).
• They used a stop-rule (objective trigger) rather than willpower.
• They converted vague stress into a concrete boundary action.

Emphasis

• Center — sleep/stress wobble predicts instability.

T.7 (Commitments) — Stop-rule + scope

In T.7 I paste:

Help me choose 1–2 small projects/commitments that create meaning without destabilizing me.
For each, define: “done,” the next tiny step, and a weekly cadence.
Include a stop-rule to prevent burnout (if sleep or stress worsens, we reduce scope or pause).

Stop-Rule (Paste-ready)

• If sleep drops below 6 hours for 2 nights OR stress is 4/5 for 2 days → pause or reduce scope for one week.

T.9 Risk Register Row (Example)

Risk / Fragility	Early Warning Signs	Prevention (Barrier)	Mitigation (Plan B)	Status
Overload: Commitments expand → sleep collapses	Sleep < 6h for 2 nights; dread; irritability	Stop-rule + weekly “yes filter”	Reduce scope 50% for 7 days; cancel one non-essential obligation	ACTIVE (Review: 2026-02-14)

T.10 (Learning Log) — One row

Week Ending: 2026-02-07
Vital Signal(s): Sleep / Stress
Micro-Experiment (The Change): Stop-rule + reduce one commitment’s scope
Result / Observation: Stress down; sleep steadier; less resentment
Status: KEEP

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Week 6 (Week Ending 2026-02-14) — “Review + Renewal” Week

The Story

Now the person has six weeks of real data. They’ve improved sleep, managed a pain cascade, warmed social scaffolding, repaired friction quickly, and reduced overload. The next move is not another new rule. It’s a review.

This is where T.8 Upgradeable Identity matters: it helps the person evolve without shattering. The review isn’t a life audit; it’s a gentle systems check. They use a simple scorecard, decide what to keep/stop/start, and choose one renewal action for the next month.

They also do a quick T.9 stale check to refresh one risk row. The point is maintenance: keep the system from decaying silently.

Finally, they log the month’s outcome into T.10, which creates a stable sense of progress and reduces thrash.

Why this week worked (Rationale)

• Reviews prevent “random walk” life.
• A scorecard makes tradeoffs visible.
• One renewal action avoids identity-overhaul mania.

T.8 (Review + Renewal) — Scorecard + keep/stop/start

In T.8 I paste:

Help me run a monthly/quarterly review to learn what’s working, retire what isn’t, and refresh goals.
Include a simple scorecard, a ‘keep/stop/start’ list, and one renewal action.

Simple scorecard (example)

• Sleep stability (1–5)
• Pain/mobility (1–5)
• Meaningful contact (1–5)
• Load/capacity balance (1–5)

T.9 (Risk Register) — Monthly stale check (optional)

Risk Register check: Which one row in my Risk Register is most out of date?
Update that row and give it a new Review date. Output the updated row paste-ready.

T.10 (Learning Log) — One row

Week Ending: 2026-02-14
Vital Signal(s): Stability Score (monthly)
Micro-Experiment (The Change): Monthly review + one renewal action chosen
Result / Observation: Clearer priorities; reduced thrash; one upgrade selected
Status: KEEP

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Copy/Paste Prompts Used in This Walkthrough (Index)

• T.0: Weekly Run Card prompt (W.1–W.7)
• T.1: Re-calibrate sensing (when scan is fuzzy)
• T.2: Basics checklist + low-energy defaults
• T.3: Single points of failure → Plan B
• T.4: Value menu + boundaries
• T.5: Support structure + templates + anchor
• T.6: Rotation schedule + fast repair
• T.7: Commitments + stop-rule
• T.8: Monthly/Quarterly review + renewal action
• T.9: Risk Register row updates + stale check
• T.10: Learning Log row (Signal → Change → Result)

Walkthrough Flowchart (Text-Only) — Weeks → Threads Used

This is a text-only flowchart you can paste into MediaWiki. It shows the weekly “path” through Threads T.0–T.10 in the example walkthrough.

Legend
[T.x] = Thread used   •   → = next step in the weekly path   •   (optional) = used only if needed

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Overall Loop (Every Week)

Start → [T.0 Control Room] Run W.1→W.7
      → (switch to 1–2 deep-work threads only if needed)
      → [T.9 Risk Register] (optional: add/update 1 row)
      → [T.10 Learning Log] record 1 row
      → End (close until next week)

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Week-by-Week Flow (Text Diagram)

Week 1 — “Stop the Drift” (Center)

Signals: Sleep + Focus • Micro: Phone in kitchen by 9:00 PM

[T.0 Control Room] Scan → Signals → Center vs Circle → Micro-Experiment
   → [T.1 Sense→Decide→Adapt] (optional: if scan feels fuzzy / numb)
   → [T.2 Basics] build checklist + low-energy defaults + remove 1 friction
   → [T.10 Learning Log] add 1 row (Signal → Change → Result)

What got accomplished
Caught “quiet drift” early and stabilized the baseline by changing one environmental lever (phone placement).

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Week 2 — “Add a Backup” (Center)

Signals: Pain + Mobility • Micro: 8-minute walk after breakfast

[T.0 Control Room] Scan → Signals → Center emphasis → Micro-Experiment
   → [T.2 Basics] keep baseline stable while pain fluctuates
   → [T.3 Redundancy] identify single point of failure + Plan B
   → [T.9 Risk Register] capture 1 risk row + review date
   → [T.10 Learning Log] add 1 row

What got accomplished
Prevented a pain flare from triggering a cascade by adding a “minimum viable” backup plan and recording it in the Risk Register.

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Week 3 — “Warm the Circle” (Circle)

Signal: Meaningful Contact • Micro: One warm touchpoint every Tuesday

[T.0 Control Room] Scan → Signals → Circle emphasis → Micro-Experiment
   → [T.4 Social Value] define value menu + boundaries (avoid overload)
   → [T.5 Social Scaffolding] map support + templates + repeating anchor
   → [T.10 Learning Log] add 1 row

What got accomplished
Strengthened social stability with a low-friction repeating habit (one warm touchpoint) and clarified how to contribute without overcommitting.

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Week 4 — “Repair Fast” (Circle)

Signal: Mood/Irritability • Micro: Repair one friction within 24 hours

[T.0 Control Room] Scan → Signals → Circle emphasis → Micro-Experiment
   → [T.6 Relationship Maintenance] rotation schedule + fast repair script
   → [T.5 Social Scaffolding] (optional: reuse templates / who-to-call list)
   → [T.10 Learning Log] add 1 row

What got accomplished
Converted rumination into action by repairing small friction quickly, preventing relationship drift and reducing emotional load.

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Week 5 — “Cut Load, Protect Sleep” (Center)

Signals: Sleep + Stress • Micro: Stop-rule + reduce scope on 1 commitment

[T.0 Control Room] Scan → Signals → Center emphasis → Micro-Experiment
   → [T.7 Commitments] redefine “done” + cadence + stop-rule
   → [T.2 Basics] keep fundamentals stable during scope reduction
   → [T.9 Risk Register] (optional: add/update overload risk row)
   → [T.10 Learning Log] add 1 row

What got accomplished
Prevented burnout by turning overload into a concrete boundary (stop-rule) and a scope cut, restoring sleep/stress stability.

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Week 6 — “Review + Renewal” (Monthly Review)

Signal: Stability Score • Micro: Monthly review + next-version list

[T.0 Control Room] Route into review mode
   → [T.8 Upgradeable Identity] scorecard + keep/stop/start + renewal action
   → [T.9 Risk Register] (optional: stale check → refresh 1 row + review date)
   → [T.10 Learning Log] add 1 row

What got accomplished
Consolidated learning from the last month, refreshed priorities, chose one small “next version” upgrade, and kept the Risk Register current.

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Thread Coverage Checklist (Did the walkthrough demonstrate each module?)

Thread	Demonstrated In Week(s)	Example Use
[T.0] Control Room	1–6	Weekly Workflow W.1→W.7 routing + decisions
[T.1] Sense→Decide→Adapt	1 (optional)	Re-calibrate sensing when scan is unclear
[T.2] Basics	1, 2, 5	Checklists + low-energy defaults + baseline stability
[T.3] Redundancy	2	Identify single point of failure + Plan B
[T.4] Social Value	3	Value menu + boundaries
[T.5] Social Scaffolding	3, 4 (optional)	Who-to-call + templates + anchor
[T.6] Relationship Maintenance	4	Rotation schedule + fast repair script
[T.7] Commitments	5	Define “done,” cadence, and stop-rule
[T.8] Review + Renewal	6	Scorecard + keep/stop/start + renewal action
[T.9] Risk Register	2, 5 (optional), 6 (optional)	Add/update risk rows + stale check
[T.10] Learning Log	1–6	One row per week: Signal → Change → Result