Replacement Menu
Trigger → old action → new 2-minute win
A Replacement Menu turns each known trigger into a scripted 2-minute alternative. When the old action is “open the feed,” the new action must be tiny, physical, and available — water, stretch, text a human, step outside, open the book.
Build this before willpower is required. The Phoenix Protocol works faster when the menu already exists.
Don’t white-knuckle the urge — reroute it.
How to use this tool
- List your recurring triggers from the baseline or honesty week.
- Name the old action you usually take.
- Assign a new action that takes two minutes or less.
Questions people ask
What is a Replacement Menu?
A scripted list of Trigger → Old Action → New 2-Minute Action from Scroll Less, Live More so urges get a reroute instead of white-knuckle resistance.
What makes a good replacement action?
It should take two minutes or less, be physical or relational when possible, and be available in the same moment as the urge — water, stretch, text a human, step outside, open the book.