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This is a practice program (not medical advice). The goal is to build a reliable “protocol stack” by repeating the same few interventions until they become automatic.

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How to use this plan

• Do the Daily Baseline every day (takes ~2 minutes).
• Add the day’s Focus Protocol (30–120 seconds).
• If a real trigger happens, use the matching protocol in the moment — that’s the real training.
• At night, do the 10-second log.

Daily Baseline (every day)

1. 2× physiological sigh (double inhale through nose, long exhale). (30–60 sec)
2. Name 1 thing you will complete today (one sentence).

10-second log (every night)

• Trigger zone that showed up most: M / W / S / E / Emergency
• Protocol used (number):
• Result (0–10 calmer):
• Keep / tweak tomorrow:

Week 1 (Days 1–7): Morning stability (build the foundation)

Goal: reduce morning dread, inertia, and starting resistance.

Day 1

• Focus Protocol: #01 Morning weight (2 physiological sighs + name one completion)
• Practice moment: do it before checking your phone.