Rest as part of the system

Attention recovers with genuine breaks and does not recover with scrolling, which is why an hour of it leaves you more tired rather than less. A walk, food, or a conversation restores the thing. Another screen simply spends it differently.

And sleep is not a lever you can trade against work for long. Reduced sleep degrades exactly the capacity this course is about, and the degradation is invisible from the inside — somebody worse at judging quality is also worse at judging that they are worse. Treat it as infrastructure, not as a reward for finishing.