After-work evening edge

1) Name the after-work pocket (30 seconds)

Say or write one line. Borrow if needed:

“The day ended. Emptiness + phone is a setup—not proof I lack willpower for the whole night.”

2) Body basics before the feed

3) One piece of soft friction

Pick one—temporary edge for this first evening block, not a lifelong ban:

• Phone face-down / in a bag / on a different surface for the next ten minutes
• Brightness down · logout of the usual app · clear the usual tab
• Stay upright at a table / kitchen counter before the couch loop posture

4) Pre-decide the first evening block

Before the screen suggests a path:

5) Optional 2-minute map glance

Only if it will not turn into prosecution. One line is enough:

• When / where / device (commute, couch, kitchen, bathroom)
• Feeling or need-guess (relief, loneliness, flatness, Friday open hours, stress drop)

6) Know where the night bridge lives

Searching mid-spike is its own trap. Tick what you’ve placed:

7) If the wave still comes—or already did

A charged after-work pocket does not require day-zero theatre. Use what fits:

• Urge bridge or body reset mid-spike
• Night protocol when it is late and alone with the phone
• Aftercare · debrief · continuity after
• 7 quiet days for a gentler week shape

When you’re done

Return to the living evening. A soft-edged after-work pocket still counts as a night in progress. If shame starts a second spiral, reopen aftercare or continuity. When it gets late, try night. For tomorrow’s first open block, try morning.