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Six free practical tools
These are web-native adaptations of selected ideas from the Designing Out Addiction workbook. Type only what is useful to you. Your worksheet entries stay in your browser and are not sent to TD Consultancy.
Choose the tool that fits the moment
Start with the part of the pattern you most want to change.
One Change This Week
Turn one intention into a small environmental test you can set up before the difficult moment.
Open tool →02Trigger Map
Look earlier for times, settings, people, body states, money and digital cues.
Open tool →03Room & Route Reset
Choose one room or daily route and identify a cue to reduce and a recovery action to make easier.
Open tool →04Phone & Digital Reset
Find the shortest digital route from cue to action and add useful friction or support shortcuts.
Open tool →05Money Friction Plan
Plan around predictable money windows and introduce a delay before impulsive spending.
Open tool →06Service Design Audit
For teams: find where your service adds unnecessary friction to access, attendance and re-entry.
Open tool →A selected sample
The complete workbook contains more than 50 write-in tools
The book adds chain maps, high-risk window planning, function finding, urge and hardest-time plans, support ladders, recovery rewards, weekly rhythms, lapse learning and the complete 30-day review system.
Go further
Start with the free tools. Continue with the complete workbook.
See what the complete guide and workbook add.