I have been using phenibut every Saturday for two years with no tolerance increase and no dependence issues. My protocol is strict: 750mg on an empty stomach Saturday morning, no exceptions, no extra doses during the week.
The key is treating it as an inviolable rule. I keep a physical log in a notebook — date, dose, how I felt. If I am even slightly tempted to take it on a non-Saturday, I re-read some of the withdrawal horror stories on r/quittingphenibut. That kills the temptation fast.
On 750mg, I get about 6-8 hours of reduced social anxiety, enhanced music enjoyment, and a general sense of calm wellbeing. It makes social events genuinely enjoyable rather than something I endure. The effects are subtle — nobody around me can tell I have taken anything. I just seem relaxed and engaged.
The discipline is non-negotiable. This substance punishes overuse harshly. But with strict boundaries, it has genuinely improved my quality of life.