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Caffeine to start. Screens to unwind. Alcohol to switch off. Nicotine to take the edge off. Urgency to feel productive. These aren't character flaws. They're regulation strategies, ways your nervous system has learned to manage what it can't do on its own. Most people don't recognise how much of their daily functioning depends on external aids until someone maps the pattern. The question isn't willpower. The question is what's driving the reliance. This short self-check helps you understand whether your coping patterns reflect underlying anxiety, attention dysregulation, nervous system overactivation, or overlap. It takes 2–3 minutes. Your responses are private and are not shared with anyone. This is not a diagnosis, it's a starting point for clarity.