You can’t break what you can’t see.

This spreadsheet tracks every moment you reacted like your aggressive parent — so the pattern stops hiding and starts changing.

5 tabs:

— Start Here: how to use + the product promise

— Incident Log: date, situation, trigger, severity (1-10), your reaction, body sensations, what your parent would have done, what you wish you’d done, repair status

— Pattern Dashboard: weekly summaries, top triggers ranked by frequency and severity, monthly progress metrics

— Weekly Reflection: structured prompts for wins, hardest moments, patterns, and self-compassion

— Emergency Scripts: 8 pre-written scenarios with exact words for before, during, and after a trigger moment

Includes color-coded severity tracking (green/yellow/red), dropdown menus, and example entries to get started immediately.

Works in Microsoft Excel and Google Sheets.

Part of The Cycle Breaker System.