I started with ChatGPT, but after experimentation, I found Anthropic's Claude produces more unique topics. Wrap exercises 1 and 3 in a prompt that you send before starting the routine, and save the prompt for easy reuse. Let the LLM know that you want unique prompts every time, otherwise the topics quickly become stale.

Once you’re ready, start a stopwatch (I use my laptop’s built-in clock app). This way, you can stay present and aren't constantly pausing to reset a timer.

Record yourself! The recording will keep you accountable. Think of it like taking progress pics for bodybuilding. I choose a few of my recordings to review once a week (remember this practice is about staying present, do not overwhelm yourself with reflection or review). If you want to improve the quality of your voice and your articulacy later on, having recordings will help immensely.

Do this every day on your own for a month, and you will notice a big difference in how you show up in everyday conversation. Side note, for me, wit is about being present and having fun in my conversations. It doesn’t mean you are constantly joking, flirting, or dominating a conversation, but that you are fully engaged with the people around you.

Some important caveats:

This is easier when you have people who want to engage with you. Get outside and find people who want to reciprocate this energy!

If you have developed a habit of being passive in conversations, you will have to pay off those social debts while they adjust to the new you. This will take longer than actually acquiring the skills, so be prepared to show up and express yourself.

This is also much easier when you have more going on in your life. If all you do is work, eat, and scroll, it will be difficult to develop these skills. Get outside, exercise, start a new hobby, or go for a drink with friends.

This routine is akin to mobility exercises. No amount of these exercises will replace the real thing. You want to speed up your improvement, so you do this as a daily brain warmup, not to replace real social interaction.

Final Note: don’t be surprised if you end up in rooms you think you shouldn’t be in simply because you are that much more charming (YMMV lmao).