Phoenix Protocol

A relapse is free data. Do these five steps in order — no shame spiral, no “starting over Monday.”

5-minute reset

Close the app. Put the phone face-down. Say out loud: “I’m human. I’m learning. I’m still in the game.” Take one deep belly breath and name the trigger: “I was avoiding _____.” Do one tiny act of self-kindness (water, stretch, step outside, text “I love you”). Mark today’s date with a tiny star — proof you rose in under five minutes.

Relapse Runway

Date · Trigger · What I learned · How I’ll love myself better next time