Commitment Contract 2026

• rThe rationale for the contract: No excuses. The grand experiment.
• January review: Good morning, Vietnam! The first month of a grand experiment.

In 2025, I made significant progress with them all. I am aware that none of these things add any value to my existence, except for instant gratification.

Zero computer and mobile games

This includes Twitch or YouTube streams.

The only exceptions are Half-Life 3 and The Elder Scrolls VI. That is when I will come back and reconsider this item (I don't have a computer to play them anyway).

Zero alcohol and weed

It's not a problem at all. In 2025, I had only two crazy weeks. The rest of the time, I have been entirely sober.

Zero adult content

One-year abstinence is a solid statement. Do you know anyone who has abstained for so long?

Zero obviously harmful food

Reconsidered: Zero → Less.

Whenever I can control it: pure added sugar, sweets, desserts, chips, deep-fried meals, refined oil, and fast food.

In April, I’m continuing to test hypotheses and run experiments regarding self-control. I am launching this challenge for two weeks, as I’ll be traveling during the second half of the month.

Hard constraints

• Same as in April: No alcohol, no substances, no computer or mobile games, no 18+ content, no masturbation, no sugar (unless it's a part of a restaurant meal), no touching face, no short videos.

Bringing back

• Coffee: Allowed, but not later than ~1:00 PM.
• News: Some awareness about the world situation doesn't harm.
• Telegram desktop: I need it for work.

Soft daily routine

• Morning exercise
• Yoga marathon (2 weeks)
• Daily exercise & rehab

Soft daily routine

• Same as in April

In April, I’m continuing to test hypotheses and run experiments regarding self-control. I am launching this challenge for two weeks (01.04–15.04), as I’ll be traveling during the second half of the month.

Hard Constraints

Rule: If I break a rule, I fail the contract.

• The usual suspects: No alcohol, no substances, no computer or mobile games, and no 18+ content.
• No masturbation: This is a powerful driver for creativity, productivity, and focus.
• No Instagram: If I absolutely must post something, the app is to be deleted immediately after use. I don’t have issues with other social media.
• No Telegram on the computer: I have deleted the desktop application.
• Physical habit: Do not touch my face with my hands, except for washing.
• Information diet: No consuming world news unless it concerns me directly.
• Caffeine: No coffee after ~1:00 PM.
• Nutrition: Reduce sugar and fried foods. There is always a choice.
  • Exception: My favorite yogurt with granola and fruit, which fully satisfies my sweet tooth.
  • Forbidden: Coffee with condensed milk, fruit smoothies, and desserts.

Important! I must consciously catch myself at the exact moment a destructive impulse arises. I will stop, observe it, and change my trajectory.

Hard Daily Routine

Rule: If I don't perform these, I fail the contract.

• Morning Ritual: Daily planning, manifestation, and setting intentions/promises.
• Morning Warm-up: 10–15 minutes of movement within half an hour of waking up.
• Sport: Any form—strength, cardio, flexibility, or rehabilitation. I’ve purchased home equipment, so there are no excuses.

Soft Daily Routine

Rule: Done without pressure, guided by flow.

• Early Rising: Shifting wake-up time toward 5:00 AM, but without sacrificing total sleep duration. I allow exceptions for nights when productivity peaks late—that flow should not be ignored.
• Language Learning: Currently regularly reviewing 50 French flashcards a day (takes about 10 minutes). It's okay if I occasionally forget.
• Music: Practice only in moments of strong desire and creative passion.
• Journaling: I currently write every day, but I allow for skips when I'm too tired or when no new thoughts are coming.
• Blogging / Book Writing: Only in moments of genuine inspiration.
• Building the Product: Currently viewed as a by-product of my work on self-control. If all the points above align, productive work will follow naturally.
• Finances: Tracking expenses—on my fifth consecutive month of doing this regularly.
• Cold Shower: At least one minute a day.
• Indoors: The phone must stay in another room or inside my backpack.

Keep

• No PC or mobile games.
• No alcohol or weed.
• No adult content.
• No social media doomscrolling.
• No phone in bed.
• Expense tracking.
• Daily journaling.

Change

• Sleep journal -> Sleep schedule:
  • Consistent wake-up time — 8 AM every day
• Better morning routine:
  • Add morning walking
  • Less carbs in breakfast
  • Add day planning
• Learn -> Build:
  • Make any improvement to any digital product I work on

Remove

• 10.000 steps -> Very tired of checking step counter every evening and seeing it's not enough
• Piano -> Removing the "every day" part. It's too exhausting.

Vacation

• 8–22 March: No laptop, no home.

Focus

• Consistent sleep patterns
• Tangible software product

Add

• 1 hour of studying a piano piece and music theory every day.
• 1 hour of studying software engineering every day.
• 30 minutes of light exercise or 10,000 steps.
• Writing a sleep journal.

Keep

• No PC or mobile games.
• No alcohol or weed.
• No adult content.
• No social media doomscrolling.
• Expense tracking, to determine the true cost of living in Vietnam.
• Sleep hygiene (no phone in bed and a consistent wake-up time).
• Morning routine (sun exposure and exercise).
• Daily journaling.

Zero doomscrolling

I blocked YouTube Shorts on my laptop. Since I've never had TikTok, and Instagram is also blocked, the only problem is the Shorts in the YouTube mobile app. So, it rests on my word of honor.

Sleep hygiene

Never use my laptop or phone in bed. No checking the time when I wake up in the middle of the night. Checking the time is allowed only when it is critical for a planned activity, like catching a flight.

Sports & rehab (on pause)

Physical maintenance every day. This includes weightlifting, calisthenics, rehab, mobility, or cardio.

Morning routine

Complete a morning routine every day:

• A glass of water.
• A 10-minute mobility exercise (on pause).
• Sun exposure, ideally concurrent with exercise.
• Healthy breakfast & supplements (creatine, vitamins, omega-3).