Quick Answer: Four habits: The 24-Hour Rule (cooling-off between AI generation and editing), Pen and Paper Revival (30+ minutes daily analog writing), Human-First Brainstorming (10 min solo before AI), and AI Time Boundaries (restrict before 4pm). One-month results: improved quality, better recall, manageable ADHD symptoms.

• Post-honeymoon phase reveals: mental skimming, poor retention, superficial editing
• ADHD brains particularly susceptible to amplified skimming with AI
• Neuroplasticity requires mental strain AND deep relaxation—AI removes necessary strain
• Structure: Peak Creative (9am-12pm), Collaboration (1pm-4pm), Reflection (4pm-5pm)