Free mini-guide
Map your triggers. Ride out the urge.
You can't out-willpower a wired-in habit loop — but you can see it coming and have a plan ready. This is the exact two-part system the 90-day program is built on. Print it, fill it in, keep it where you'll see it.
Part 1 — The trigger map
Every relapse has a chain: a situation → a feeling → a cue → the habit. Break the chain by naming each link. Fill one row per high-risk moment.
- 01
Time of day / situation
- 02
Feeling right before (bored, anxious, lonely, tired…)
- 03
The cue that pulls you in
- 04
What the habit promises you
- 05
A 2-minute replacement action
Part 2 — The 90-second urge-surf
A craving is a wave, not a command. It peaks and falls in about 90 seconds if you don't feed it. When the urge hits, run these steps instead of acting:
- Name it: “This is an urge. It will pass.”
- Breathe: 4 seconds in, 6 seconds out, four times.
- Locate it: where do you feel the craving in your body? Watch it like weather.
- Delay: set a 10-minute timer. You can decide after — you almost never will.
- Replace: do the 2-minute action you wrote in your trigger map.
Daily check-in
Each night, answer three questions: Did an urge show up? What triggered it? What did I do? Slips are data, not failure — the pattern is what you're after.
Want the full 90-day system built around this?
Streak tracking, the complete urge-surfing toolkit, and a private accountability community.
See the program