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Free resource · 2 minutes a day

30-day rewiring log

The same daily log from the book, free. Two minutes every evening for 30 days. You're not counting days to feel good about a number — you're collecting the data that shows you your own loop, and patterns you can see are patterns you can break.

How to use it

  • Same time every evening. Two minutes, that's all. Attach it to something you already do — after dinner, before bed.
  • Log honestly. A hidden slip is a lost lesson. The log is for you, not for a grade.
  • Streaks are direction, not score. The number matters less than the slope. A month with three slips and a clear downward trend is a win.
  • Read it weekly. Every 7 days, look back: what time of day, what mood, what trigger keeps showing up? That's your next target.

The daily entry

Copy these seven lines into a notebook, or keep a note on your phone:

Date:

Urges today (how many, roughly):

Urge log

For each urge: time, trigger (what happened right before), what you did instead, outcome.

Slip today?

Yes / No. If yes: what were the facts (time, place, trigger, feeling)? No self-judgment — facts only.

Energy & mood

One line. Tired, stressed, lonely, bored, angry, good. These are the weather of your loop.

What worked today

One thing, even small: I left the room. I texted a friend. I went to bed early.

Tomorrow's one small commitment

One concrete thing, not a vow: "If I feel the urge tomorrow, I'll go for a walk first."

The 30-day shape

  1. Week 1 — Observe.

    Don't change anything yet. Just log. You're building the map of your loop: when it fires, what pulls the trigger, what it feels like in your body.

  2. Week 2 — Interrupt.

    Start using the urge survival toolkit when it hits. Log what you did instead and how it went. You'll lose some and win some — both are data.

  3. Week 3 — Replace.

    By now you know your triggers. Build the replacements: a walk at the dangerous hour, a phone call when lonely, a tired-early bedtime. Log what holds.

  4. Week 4 — Own it.

    Read the full month. You now know your loop better than almost anyone else ever will. That knowledge is the rewiring. If a slip happened, use the relapse first aid and keep going.

Scripture to lean on

Faith isn't required here — but if it's part of your life, these verses anchor the method.

"Because of the LORD's great love we are not consumed, for his compassions never fail. They are new every morning; great is your faithfulness."

Lamentations 3:22–23 (NIV)

"So I say, walk by the Spirit, and you will not gratify the desires of the flesh."

Galatians 5:16 (NIV)

"Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things."

Philippians 4:8 (NIV)