Adults 18+ · Education, not therapy · Peek inside · FAQ · Body reset · Phone gap · Urge bridge · Night protocol · Wallet card · Listen · Aftercare · Debrief · Continuity · Soft start · Morning · Midday · Evening · 7 days

Day 0 · Free · Private

You don’t need a new identity tonight.

You need a calm plan for the next seven days. About 10 minutes. Pen optional. Adults 18+ only. Education and self-reflection—not therapy, not a cure.

Get the free Mini Urge Map Hard spike? Urge bridge

If you are unsafe or having suicidal thoughts: local emergency services now · IASP. Steady Ground is not a crisis service.

Minutes 0–4

Place three things

  1. Download the free Mini Urge Map and put it somewhere private you’ll actually open.
  2. Open the urge bridge, try the listen-along, bookmark Sunday soft start · morning · midday · evening for open hours, or print the wallet urge card for spikes.
  3. Skim the FAQ once so you know what this is—and isn’t. Optional: peek inside one EXAMPLE map row.

Minutes 4–10

Week-one plan (simple)

  • Today: Finish this page + place the map and urge tools.
  • Days 1–7: Fill the Mini Urge Map once a day (5–12 min), or follow the printable 7 quiet days checklist. Missed a day? Continue—no restart theatre.
  • Any hard spike: Urge bridge (10–20 min) or wallet card (2–5 min). After the spike: aftercare hour or post-slip debrief. Unsafe → crisis resources, not worksheets.
  • Want more structure later: the $37 Starter Kit adds a 14-day map, relapse debrief, values worksheet, audio, and referral list—same ethics, more depth. See the full inventory.

One-line intention for week one (realistic, not perfect): write it privately. You’re collecting patterns—not grading your soul.