Weekday morning open

1) Name the first open block (30 seconds)

Say or write one line. Borrow if needed:

“This is the first open hour. Emptiness before the calendar fills is a setup—not a character flaw.”

2) Body basics before the feed

3) One piece of soft friction

Pick one—temporary edge for this morning, not a lifelong ban:

• Phone charges across the room while you do the next ten minutes
• Brightness down · logout of the usual app · clear the usual tab
• Sit at a table / kitchen counter for the first stretch (not under covers)

4) Pre-decide the next ordinary ten

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
• Feeling or need-guess (rest, loneliness, boredom, conflict, flatness)

6) Know where the 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 morning does not require day-zero theatre. Use what fits:

• Urge bridge or body reset mid-spike
• Aftercare · debrief · continuity after
• 7 quiet days for a gentler week shape

When you’re done

Return to the living day. A soft-edged morning still counts as a morning. If shame starts a second spiral, reopen aftercare or continuity. For a quieter week checklist, try 7 quiet days.