Log a few urges to see your patterns.
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Your journal starts with your first urge.
Daily System
🌅 Morning
- — Wake. Don't touch your phone for 10 min.
- — Cold water. Face first.
- — 5 minutes of silence. Set one intention.
💼 Work Blocks
- — 90-minute focus blocks. Phone away.
- — No social media until work is done.
- — One hard task before anything else.
🌙 Night Shutdown
- — Review the day. Did you hold discipline?
- — No screens after 10pm.
- — Sleep before midnight.
Urge Protocol
When you feel an urge, do this in order:
- 1Stand up immediately. Move your body.
- 2Walk to a different room or go outside.
- 3Cold water — face, wrists, neck.
- 4Open this app. Hit "I Feel an Urge".
- 5Wait the 10 minutes. It will pass.
Mental Reset
4-7-8 Breathing
Inhale 4s. Hold 7s. Exhale 8s. Repeat 3 times.
Grounding
Name 5 things you can see. 4 you can touch. 3 you can hear.
The Truth
"This urge will peak and fade. I don't have to act on it. I am not my urges."
Tokens
Each AI message costs 1 token.
Emergency Mode
Stop. Right now. Do not move.
- 1 Stand up. Walk to another room.
- 2 Cold water. Face and wrists now.
- 3 Breathe. 4 in. 7 hold. 8 out.
- 4 This feeling peaks in 90 seconds and fades.