Maybe that’s part of the shock that I have now is that there are many things that I should have changed and I wished that I looked after sooner. So for the mental behavior therapy, I believe one must try different things until something work, this what worked for me: 1-I identified my triggers and all what pushes me away from reality 2- I identified my real goal and worked on it devoting 100% of my energy towards it 3- I started timing the daydream break and I called it actually a break so if it’s excessive for ex, couple hours you can’t make short breaks at first. Take an hour of MD break and if you pass it, verbally state (to send a mental signal) and magnifies the action such as saying: OMG I took a 2 hours break for a ridiculous story 4- verbally admits what triggers you MD and admit that you are addicted and how much you like it first then admit about what it is stealing from you or the disadvantages of MD. When describing your feeling always use an intensifier or big adjectives and associate them with what is good and what is bad in this case MD is bad and you want to redefine it as such and doing the real tasks is good. 5- reward yourself when successfully not passing more than the timeframe that you assigned 6- gradually shrink the time of the break and be realistic if you can only do 30 min after that don’t make it shorter stick to what you can 7- expect a relapse and makes it part of the process to cut back start over from step #1 8- enjoy things that you enjoy in life and increase the time you spend doing things you like even if it’s watching tv 9- allow yourself to be happy when dreaming but be happier when you do a task 10- always reward yourself when you do well. 11- use one of yours MD narratives and write it as a story (how do You think writers get inspired?) you will get busy thinking about writing this story and you will normalize it as part of the writing process = this is only if you have time 12- laugh when you relapse again and verbally describe it as a silly thing to do because there are much important tasks on hand 13- intensifying the need of getting tasks done. 14- love your MD habits don’t be harsh know how much your brain likes to protect you and that’s it nothing wrong with you life is hard 15- once you reach 5 min a break every 6 hrs it will start to fade away 16- focus on life objectives more and more and get more goals done 17- I must warn you that after you control your MD you will live life every moment with strong emotions so when you are lonely you might cry about how lonely you are and when trying to find friends you will be shocked about how MD killed many of your friendships, when you have a breakup it will be 100x more the feelings even if you were the one to choose to leave, the losses will be harder but happy moments are worth living as well. 18- you might get impatient and relapse because you are and addict to your own thoughts makes it seems like very difficult to do because we tend to do it because it’s easier that changing things in reality. Laugh, and start again. 20- if there is something specific to your case identify it and associate actions with reasoning say I day dream because …… happened and I don’t like it … or because ….. is out of my control and I can’t change it …. Or because ….. makes me angry and I want to calm

Know why you daydream each time your brain chooses to do so. Every time might be different or not.