Tinnitus — 21 Days: Attention Retraining
Ten minutes a day. Break the checking loop.
How many times did you check the sound today? “Is it still there? Is it louder?” Be honest. Twenty times? Fifty?
Here's the trap: every check tells your brain this sound is dangerous. So the brain keeps it loud. You're not weak — you're stuck in a loop. This program breaks the loop in 21 days, ten minutes a day.
Day 1–3: count your checks. Most people are shocked by the number. Then you start tracking the only number that feels good — minutes you FORGOT the sound was there. It grows. You watch it grow.
Week by week, you learn where to put your attention instead, how to shut down the “what if it gets worse” thoughts with facts, and short daily exercises that teach your brain: this sound is boring, ignore it.
You get:
- A dead-simple daily plan: 10–20 minutes, no equipment
- The “Minutes Forgotten” tracker — proof it's working, in your own handwriting
- Answers to the 5 scariest “what if” thoughts, with real data
- 8 short calm-down sessions written for people with ringing ears
- What to do if the sound flares up mid-program (it doesn't erase your progress)
- A simple plan for the next 12 months
First good number on day 3. Different life by day 21.
32+ pages + trackers.
Also in the protocol
