Day 1
Map the loop
Write trigger → urge → click → shame → next trigger. One page. No fixing yet.
Under 15 minutes a day. Email only — no messaging-app lock-in.
Day 1
Write trigger → urge → click → shame → next trigger. One page. No fixing yet.
Day 2
The next time an urge appears, run the 10-minute protocol before any site.
Day 3
Charge it in another room tonight. Sleep is the cheapest relapse prevention.
Day 4
Write one sentence you have not said to your partner. You do not send it today.
Day 5
Use the partner script. Keep it short: what you are doing, what you are not asking her to police.
Day 6
Practice the urge page once even if you feel fine. Skill before crisis.
Day 7
Keep the free tools, or take membership so the group and course stay with you.