Path
Understand the cycle
Notice the loop before we try to interrupt it.
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Notice the wave
Observe an urge without trying to solve it right away.
0/3 steps
Next step
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Notice the wave
2 min
Name the trigger
3 min
Map the loop
4 min
Keep this close
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Make the urge harder to act on
Log out, remove shortcuts, block sites, and reduce access points before the hard moment arrives.
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Protect the first hour of the day
Keep the first hour structured: water, light, movement, and no drifting into triggering apps.