The 5-Day AI Reset
A free email course. One small change per day. No lectures, no guilt, and you keep using AI.
Most advice about AI overuse comes in two flavors: "it's fine, stop worrying" and "delete everything." Neither survives contact with a real job. If AI is woven into how you work, you can't quit it, and pretending you will is how nothing changes.
The Reset takes a different line. Over five days, each email asks you to make one specific, small change. None of them takes more than a few minutes. By day five you have a set of rules that fit how you actually work, built from your own week rather than someone else's principles.
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Enter your email and Day 1 arrives right away. Four more follow, one per day.
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What the five days cover
Day 1: Measure. You cannot manage a habit you have not seen. Day 1 is a ten-minute audit of where AI actually shows up in your day, which is usually more places than people guess.
Day 2: Take one task back. Pick the task you would feel slowest at if the tool vanished tomorrow, and do it yourself, start to finish, once. This is also the single best career move on the list: the tasks you can still do without the tool are the ones that make you hard to replace.
Day 3: Name the urge. The reach for AI is often not about the task. Day 3 is about noticing what the reach is actually for, in the moment it happens.
Day 4: Find the function. Some AI use genuinely makes you better. Some quietly replaces a skill you wanted to keep. Day 4 gives you a clean way to tell them apart.
Day 5: Rules, not bans. The finish line is a short set of personal rules that survive a bad week. Bans break; rules bend and hold.
Who it's for
Two kinds of people end up here, and the course was built for both.
The first noticed that writing, deciding, or even starting a thought feels harder without the tool than it used to. If that's you, the dependency self-assessment can give you a baseline score before Day 1, so you can see where you stand.
The second isn't worried about their mind. They're worried about their job. AI took over parts of their work, and they want to be deliberate about which parts they keep. For them, the Reset is a skills-retention program wearing a wellness name: Day 2 alone is the exercise that decides whether you're the person who runs the tool or the person the tool replaces. The career-risk assessment shows you which of your tasks are most exposed.
What it is not
It is not therapy, and it is not a diagnosis. It's a habit-structure course, adapted from the dimensions measured by the AIAS-21 and CAIDS-20 research scales: the same published instruments behind our AI addiction coverage. If your AI use is tangled up with anxiety or something heavier, a licensed therapist will do more for you than any five emails, and we say so inside the course too.
Questions people ask
Is it really free?
Yes. Five emails, no payment details asked at any point, unsubscribe in one click.
Do I have to quit using AI?
No. Most people finish the five days using AI almost as much as before, but differently: directing it rather than defaulting to it.
I came here from a career article. Is this really for me?
Yes. Strip away the framing and the Reset is a task-audit and skills-retention program. The people most exposed to AI at work are the ones who have stopped doing any of their tasks unassisted. Five days is enough to change that on one task, and one is where everyone starts.
What happens to my email address?
It's used to send you the course and, if you stay, occasional guides. It's never connected to quiz answers or scores. The full detail is in the privacy policy.