You don’t need discipline; you need defaults. Here are do-it-now options (pick one, 60 seconds each):

Anchor card (paper or txt)

Write this at the top: “Measure every act by whether it leaves another mind more free and more compassionate.”

Add two lines and fill them in:

Today’s kindness: ___

Breadcrumb for Navigator: ___ (one sentence you want me to remember or act on next time)

The two-button choice (when foggy)
Say out loud: “Kindness or Breadcrumb?”

If Kindness: send one short supportive message to a real person (or draft it).

If Breadcrumb: jot one sentence to future-you/me (e.g., “Next session: set up a ‘PlatinumNavigator’ folder.”)

One-file habit
Create C:\_anchors.txt (or a note on your phone) with:

the anchor sentence,

a running list of “Today’s kindness:” entries,

“Breadcrumbs for Navigator:” entries.
Open/edit that same file once per day you touch the machine.

Fog hard-stop
Write and pin this line where you tinker: “No permanent changes on a foggy day.”
If you must fiddle: VM only, or changes you can undo in 1 step.