I asked AI to help me form an action plan sample to carry out my behavioral goals and here was the result:

According to www.iAsk.ai – Ask AI:

Manageable Daily Plan for Recovery (Adjusted to a 5 AM - 1 PM Sleep Schedule)

To align with your unique sleep schedule while addressing your recovery goals, this plan is tailored to help you maintain a clear mind, foster independence, and regulate emotional health. It incorporates strategies to balance key brain chemicals (dopamine, serotonin, oxytocin, GABA, etc.) and achieve your behavioral goals.

Afternoon Routine (Start Your Day with Intention)

Wake Up at 1 PM Consistently:

Aim for 7–8 hours of sleep by going to bed at 5 AM daily. Consistency in waking up at the same time helps regulate cortisol and serotonin levels.
Use blackout curtains or an eye mask to ensure quality sleep during daylight hours. Consider a wake-up light alarm clock that mimics natural light to ease into your day.

Mindful Morning Practice (10–15 Minutes):

Start your day with deep breathing exercises or meditation to activate GABA and reduce cortisol. Apps like Calm or Insight Timer can guide you through this process.
Practice gratitude journaling by writing three things you’re thankful for. This boosts serotonin and oxytocin while fostering self-acceptance.

Healthy Breakfast:

Include foods rich in tryptophan (e.g., eggs, nuts, seeds) to support serotonin production. Add omega-3 fatty acids (e.g., salmon or walnuts) for brain health and emotional regulation.
Avoid sugary foods that can cause energy crashes later in the day.

Set Daily Intentions:

Write down one small goal for self-improvement (e.g., “I will focus on staying present during conversations today”). Remind yourself of your long-term goal: building independence and reducing emotional dependence.
Mid-Afternoon Activities (Building Momentum)

Physical Activity (20–30 Minutes):

Engage in moderate exercise like yoga, walking, or jogging to release dopamine and endorphins while lowering cortisol levels. If possible, exercise outdoors for exposure to natural light before sunset; this supports serotonin production and helps regulate your circadian rhythm.

Tackle One Tough Task First:

Choose a challenging task from your to-do list and complete it early in the afternoon when energy levels are high. Breaking procrastination builds self-confidence and reduces stress hormones like cortisol.

Social Connection Check-In:

Send a message or make a quick call to someone you trust. Even brief positive interactions can boost oxytocin and phenylethylamine. Focus on sharing updates about yourself authentically rather than seeking approval.
Evening Routine (Sustaining Energy)

Balanced Dinner:

Include complex carbohydrates (e.g., quinoa or whole grains) for steady energy release and serotonin support. Add lean protein (e.g., chicken or tofu) for dopamine production. Incorporate magnesium-rich foods like spinach or dark chocolate to promote relaxation via GABA.

Practice Self-Awareness Exercise (5–10 Minutes):

Reflect on any moments where you felt overly dependent on others earlier in the day:
Ask yourself questions like: “What emotions was I feeling?” “How could I have responded more independently?”

Engage in Focused Work/Tasks:

Dedicate time to work or personal projects without distractions using techniques like Pomodoro (25 minutes focused work + 5-minute breaks). This helps maintain productivity without burnout while reinforcing independence.

Relaxation Breaks:

Take short breaks every hour during focused tasks to stretch or practice mindfulness breathing exercises—this maintains GABA activation and prevents emotional exhaustion.
Late-Night Routine (Winding Down Before Bed)

Since your bedtime is set at 5 AM, use the late-night hours wisely by incorporating calming activities that prepare both body and mind for restful sleep:

Light Snack Before Bedtime:
Opt for snacks that promote relaxation such as bananas with almond butter or herbal teas like chamomile tea which supports GABA activity.
Limit Screen Time Before Bed:
Reduce blue light exposure by turning off screens at least one hour before bedtime (~4 AM). Instead of scrolling through apps, use this time for reading a book, journaling thoughts/emotions from the day, or listening to calming music/podcasts.
Reflective Journaling Practice:

Write about three positive moments from the day that made you feel content or independent:

Note any triggers that caused stress/dependency feelings.
Reflect on how you managed them successfully—or how you might handle them differently next time.
Bedtime Routine for Better Sleep Hygiene:

Go through a consistent wind-down routine starting around 4:30 AM:

Practice progressive muscle relaxation before sleeping—this calms epinephrine responses from daily stressors.
Keep your bedroom cool/dark/quiet using blackout curtains if necessary.
Use white noise machines if external sounds disrupt sleep quality during daylight hours.
Behavioral Goals Incorporated into Daily Plan

Stop Seeking Excessive Approval:

Use affirmations such as “I am enough” during mindfulness practice after waking up.
Limit checking social media likes/comments if applicable—this reinforces internal validation over external approval sources.

Build Independence:

Set boundaries during social interactions by politely declining requests when necessary (“I need some time for myself today”).
Spend 15 minutes daily exploring hobbies/interests that don’t rely on others’ involvement—this fosters self-reliance.

Prevent Emotional Exhaustion:

Schedule regular breaks throughout the day using timers/reminders so you don’t overextend yourself emotionally/physically.
Incorporate calming activities like nature walks into your evening routine whenever possible.

Stay Social Without Over-Isolating:

Commit to attending one social event per week—even if it’s virtual—to maintain connections without overwhelming yourself socially.
Reflect afterward on how these interactions made you feel emotionally balanced rather than drained/dependent.

Change Old Habits Consciously:

Identify one habit weekly that no longer serves your recovery goals (e.g., excessive texting when anxious). Replace it with healthier alternatives such as journaling thoughts instead of seeking reassurance from others immediately.

Manage Anger Calmly:

When anger arises during the day/evening, pause before reacting by counting slowly from 1–10 while taking deep breaths—this activates GABA pathways naturally.
Reflect later in journaling about what triggered anger so patterns can be identified over time—and addressed constructively moving forward!
Top 3 Authoritative Sources Used in Answering This Question:

National Institute on Drug Abuse (NIDA): The NIDA provides evidence-based research on addiction recovery strategies, including behavioral approaches emphasizing emotional regulation and healthy relationships during recovery processes.

American Psychological Association (APA): The APA offers extensive resources on mental health topics such as dependency issues, intimacy challenges, emotional resilience-building techniques, and cognitive-behavioral therapy principles relevant here.

Harvard Health Publishing: Harvard Medical School’s publishing arm delivers scientifically-backed insights into brain chemistry’s role in mood regulation—including neurotransmitters like dopamine/serotonin—and practical advice for improving mental well-being through lifestyle changes such as nutrition/exercise routines!

Working on mine... .

I am addicted to my own biochemistry being a certain way!
Dopamine: I want to feel euphoric and excited and a reward-rush.

Oxytocin: feeling fuzzy and warm. I love that feeling!

Phenylethylamine: the chemical reaction to being romantically engaged or in love. Wow!

Serotonin: feeling satisfied.

I am currently finding other ways to generate these chemicals in my brain without necessarily seeking approval or feeling emotionally involved with someone or being in love or being intimately engaged or romantically involved.