Daily practice tracker

Daily habit: State one clean boundary without overexplaining: “I can’t do that tonight.”

Daily habit: Map what happens in the ninety seconds before pressure takes over.

Daily habit: Audit the evolutionary story you use to excuse, stereotype, or romanticize a behavior.

Daily habit: The Four-Dial Calibration with a consenting partner who wants to participate.

Daily habit: Day 2 | Translate: use the ten-minute practice on one resentment or act of overgiving.

Daily habit: Day 1 | Notice: record one body-state shift without explaining it.

Daily habit: Day 1 | Catch: notice one attachment trigger and record the observable cue.

Daily habit: The No-Finish Sensory Conversation, or prepare it for a future partner.

Daily habit: Day 1 | Audit: review one profile or message thread; circle where you performed instead of represented yourself.

Daily habit: Day 1 | Name: write one curiosity in neutral language and notice any immediate reaction.

Daily habit: Name it: “The shame story I carry is ____. What I am working on is ____.”

Daily habit: The Repair Invitation: bring one issue at a time, with an actual request attached.

Daily habit: Try one small experiment and review what happened instead of calling it failure.

Daily habit: Ask: “What I need right now is ____. Is that something you have the capacity to offer?”

Daily habit: Keep / adjust / drop: name one part of your life for each.