Week 1 · Map
Observe times, places, people, body states, money and digital cues without trying to fix everything at once.
Map · redesign · replace · protect
The 30-day approach
The 30-day structure provides time to observe a pattern, test environmental changes and review what needs strengthening. It is not a treatment deadline or a promise of recovery.
Last reviewed: 6 August 2026
Week by week
A sequence for testing what actually helps
Week 2 · Redesign
Remove selected cues, add friction and change one part of the environment before the difficult moment arrives.
Week 3 · Replace
Build in safer routines, immediate rewards, connection, food, movement and meaningful activity.
Week 4 · Protect
Review what helped, find weak points and prepare for future high-risk situations without shame.
01Week 1 · MapNotice before changing+
Times, places, people, body states, money and digital cues.
02Week 2 · RedesignChange one condition+
Reduce a cue, add friction and prepare before the difficult window.
03Week 3 · ReplacePut something in its place+
Add immediate relief, reward, connection, food, movement or meaning.
04Week 4 · ProtectLearn and strengthen+
Keep what helped, find weak points and plan for the situations most likely to return.
Learning, not pass or fail
A plan that breaks gives you information
If a change works in the morning but not at night, or works until payday, or collapses after an argument, the useful question is what the design failed to anticipate. Review earlier and earlier in the chain until you find a point you can change.
In the book
The complete 30-day workbook
The book expands each stage into practical planning pages, progress trackers, review exercises and tools for preparing for difficult situations. Use the website to understand the sequence, then use the workbook to apply it in greater depth.
Evidence links
Sources and further reading
Start smaller
You do not need to begin with thirty days
Test one change this week, or preview what the complete workbook adds.