20 practical chapters organized from setup to long‑term governance.

Three AI roles: Assistant, Filter, Coach — how to assign and enforce them.

Privacy First Setup: account audit, 2FA, permission hygiene, and incident checklist.

Notification Architecture: tiering, digest windows, and AI filters to stop interruptions.

Tool Selection Framework: transparency, control, reliability, and pilot checklist.

Prompt Library: ready templates for summaries, email triage, meeting notes, and tone guides.

Focus Systems: calendar enforcement, auto‑responders, summarizers, and automation rules.

Health and Sleep Guidance: tracker privacy, experiment design, and calm reporting cadence.

Digital Minimalism Playbook: audits, one‑in/one‑out rule, and content filters.

Habit Design and Nudges: micro‑commitments, contextual reminders, and recovery prompts.

Social and Family Rules: channel charters, shared device profiles, and bilingual kid lessons.

Workflows and Delegation: impact vs repeatability matrix, SLAs, and rollback plans.

Ethics and Bias Checks: explainability, simple tests, and human‑in‑the‑loop rules.

Data Hygiene: three‑tier retention, backups, restores, and quarterly audits.

Crisis Playbook: immediate containment steps, notification templates, and drills.

Local Resources: how to find Lille‑area support, workshops, and bilingual materials.

Evaluation Toolkit: metrics, mixed‑method tracking, and controlled experiments.

Community Templates: accountability group scripts, anonymized progress reports, and charters.

Annual Governance Routine: tool pruning, permission revokes, and transparency notes.

Starter 4‑Week Plan: step‑by‑step checklist, measurable signals, and a prompt starter pack.