3 Sections
21 Lessons
3 Weeks
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SECTION — Week 1 — Awareness (Days 1–7)
Notice the patterns running you.
7
1.1
Day 1 — What’s running you? — 12 min
1.2
Day 2 — Catching the automatic thought — 12 min
1.3
Day 3 — Your triggers — 12 min
1.4
Day 4 — The pause — 12 min
1.5
Day 5 — Naming the feeling — 12 min
1.6
Day 6 — The story you tell — 12 min
1.7
Day 7 — Week 1 reset — 15 min
SECTION — Week 2 — Interruption (Days 8–14)
Break the old loop
7
2.1
Day 8 — Reframing in the moment — 12 min
2.2
Day 9 — Anchoring calm — 12 min
2.3
Day 10 — The control circle — 12 min
2.4
Day 11 — Grounding tools — 12 min
2.5
Day 12 — Speaking to yourself well — 12 min
2.6
Day 13 — Small brave action — 12 min
2.7
Day 14 — Week 2 reset — 15 min
SECTION — Week 3 — Rewire (Days 15–21)
Make the new pattern the default.
7
3.1
Day 15 — Your morning anchor — 12 min
3.2
Day 16 — Mindful pause — 12 min
3.3
Day 17 — Evening release — 12 min
3.4
Day 18 — The new default — 12 min
3.5
Day 19 — Handling a setback — 12 min
3.6
Day 20 — Your personal reset ritual — 12 min
3.7
Day 21 — Rewired: what’s next — 15 min
21-Day Rewire & Reset
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