🗺Journey Map ↗ 🧭Start Here ↗

FOCUS Check Scorecards

Tap the pentagon to score each letter 0 · 1 · 2 and watch the gauge move. 8–10 commit · 5–7 rewrite the weakest letter · 0–4 rethink with support. Max five active goals.

My Trigger Map

External and internal, intensity-rated 1–5. Be specific — “stress” is a category; “Sunday night before the Monday meeting” is a trigger.

Trigger Earliest warning sign
Type
Plan
Intensity — 1 noticeable · 3 pulls at me · 5 has led me to use
12345▲ = top-three trigger
1 · NAME ITSay it plainly, out loud: “This is my ___ trigger.” Naming interrupts autopilot.
2 · MOVEChange the scene within 90 seconds — another room, outside, water on your face.
3 · REACHText or call one name from your map. You're not asking to be saved — you're refusing to be alone.
4 · LOG ITTonight, in the journal: trigger, intensity, what you did. Every log makes the map smarter.

My Craving Plan Card

A craving is a wave — it rises, peaks, and passes. Build the card, run the 15-minute delay, and log every wave, including the ones that won.

Delay — my 15-minute activity Breathe — my technique Distract — my go-to Move — my scene change Reach — first call Reach — backup
The 15-minute delay — “I can decide in 15 minutes. Right now I'm doing something else.” 15:00

Craving Log — every wave, before & after

Before (0–10)
Technique used
After (0–10)
Worked?

A logged lapse is data; an unlogged one is a secret. If intensity hits 9–10 and won't pass: call your green contact, then 988 if you're unsafe.

The Daily Journal

Mood · trigger note · gratitude · goal logs. Ten honest minutes is a complete day — 30 honest seconds beats 3 perfect paragraphs.

Date Mood — 1 rough · 10 strong
🙂
Trigger today?
One gratitude line Goal logs — one observable entry per goal
The page
0day streak
0pages written
0▲ moments logged

The Weekly Habit Tracker

Five domains × seven days. Four or more boxes a day is a win; a missed day is data. Willpower is a battery — habits are the charger.

My habit-stack sentence — “After I [anchor], I will [2-minute habit]”
0%

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