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Day 1 · 12 min

Stop the spiral

Return to what is actually happening now instead of trying to solve every unanswered question.

Reflect

Your journal prompt

Make two lists: three facts you know, and three stories your mind is adding. Then write one thing your body needs in the next hour.

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Do

One small action

Put both feet on the floor. Name five things you see, four you feel, three you hear, two you smell and one you taste.

Day 2 unlocks automatically 24 hours after this day opened.

Need something faster?

Use a ten-minute rescue.

Before I text them +

Write the message in Notes, not the chat. Set a ten-minute timer. During it, change rooms, drink water and ask: “What response am I hoping for—and can they realistically give it?” Decide again when the timer ends.

When I feel alone +

Turn on a human voice, move to a brighter shared space and send one low-pressure message to a safe person: “No need to fix anything—have you got five minutes to distract me?”

After checking their profile +

Close the app without gathering more evidence. Name the feeling, not the story. Add one barrier before the next check, then return to today’s exercise.