Course 6 of 6 ยท Integrate phase
Turn the change into a rhythm you keep on your own.
3 lessons · 6 tools · 7 daily prompts
Lesson 1 · 3-minute read
New responses get stronger with practice. Do not add anything new. Just repeat.
Show me how
Marcus keeps the same plan: when he feels angry at a text, he waits 10 minutes. Same action. Same situation. He is not trying to fix every conflict.
Easier option: If no chance comes up, rehearse it once.
Lesson 2 · 3-minute read
You will slip back sometimes. Everyone does. A slip is information, not failure. What matters is starting again.
Show me how
Marcus sends an angry text before he remembers to wait. Instead of quitting, he asks: “What happened? I was tired and rushed. Next time, I’ll put my phone down first.”
Easier option: Name just your next small step.
Lesson 3 · 3-minute read
You have noticed a pattern, chosen a new response, and practiced it. Now make a plan to keep it going on your own.
Show me how
Marcus’s plan: keep the 10-minute pause, review it every Sunday, and pick one new pattern to work on when he is ready.
Easier option: Write just the action and your review day.
Your tools for this course
Start the day with your chosen micro-change
TOOL 02Balance the practice with appreciation
TOOL 41Daily check-in rhythm
TOOL 42Close out each day’s practice
TOOL 43Structured weekly repeat-and-review loop
TOOL 47Free journaling between lessons
Daily prompts
Tap a quick reply once you have answered. Short answers are enough.
Course 6 checkpoint
I will keep practicing ______. My backup version is ______. I will review on ______.