Goind dark is not a ploy to get her to contact you, it is a time to work on YOU.
I've followed your sitch even though I don't always post but at least one of your 180's seems very clear to me.
A 180 is not a trick to get her attention a 180 is recognizing you need to make a change in your life and executing it.
Make sense?
A 180 for you is to stop moping and show some confidence and joy in YOUR life regardless of what W is doing.
When you show joy and are truly content then you will become the change you hope to see.
Your W has given you a pretty specific blue print of what she does not like about you.
Are you listening?
Sounds to me like you hear what she is saying one day and then forget about it the next day. Tonight eat a good meal take some nyquil if need be but go to bed early.
Make a schedule for the rest of the week and through the weekend of things you want to do
Example: Thursday night: Go to a nice restaurant and eat dinner go to bed early
Friday: Go home after work shower and go to the movies
Saturday: Explore a part of my city/town that I have never seen before go the mall or sit at Barnes and Noble and read a book
Throughout all these activities your phone should be turned off!! This is your time not your W's time.
