Comprehensive Workout Plan

Your Comprehensive Dream Hacking Workout Plan

DAILY TASKS

These are the day to day tasks you need to be doing:

(For more information check section 3 - The Core Foundations)

Dream Journaling

 Recall at least 1-2 dreams per night

 Write down dreamsigns at the end of the journal entry

Reality Checks

 Looking out for dreamsigns throughout the day (once you've done your first
dreamsign analysis)

 Perform 5-10 reality checks (with seriousness, don't do it passively)

Preparing Your Mind For Lucid Dreaming

 Write down dream goal for the night in your journal

 Mentally rehearse your intended dream
 Relax the body before sleep - do progressive muscle relaxation exercise
 Optional: meditation (5-20 minutes)

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WEEKLY TASKS

These are tasks you should be doing on a weekly basis

 Perform dreamsign analysis for the week

 Attempt least 1 induction technique from Section 4 (after having done the
exercises in Section 3 for at least 2-3 weeks)
 Optional: analyze your progress. how far have I come along?, what am I
having challenges with? What techniques are working, which aren't?

What To Do Once Lucid

(For more information check Section 5 - Dream Control)

1. Increase awareness by performing one of the following dream stabilization

techniques

 Use Inner Speech, eg "I' dreaming....I'm dreaming, etc."

 Rub your palms together
 Pay attention to your breathing
 Try doing some math

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 2. Use one of the following dream manipulation techniques to achieve your dream
goal

 Reframing (recommended)
 Behind Closed Doors (recommended)
 Wishing (harder for beginners)
 Dream Spinning

Intermediate/Advanced Dream Hacking Practice

Once you are able to have consistent lucid dreams (at least once a week), try some of
these practice challenges to increase your level of dream control

Challenges to increase your dream control:

 Try changing your dream environment to one of your liking

 Try having an erotic dream with a person of your choice
 Try flying
 Try conjuring up your favourite foods
 Travel back in time to your favorite period (e.g. Ancient Egypt)
 Communicate with your favour celebrity, author, thinker, etc.
 Practice a physical skill in a dream (e.g. play basketball, go skiing, etc.)

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