The boring hours are the trap. Most relapses don’t happen in a crisis — they happen in the flat, understimulated stretch of the day nobody prepares for. This planner is built to fix exactly that gap.

Inside: a Risk Window Mapper to flag your dangerous hours before they hit, a personal Dopamine Menu of real alternatives, an Urge Tracker and Craving Wave Timer, Micro-Wins to rebuild momentum, a Relapse Debrief for honest recovery (not shame spirals), a Progress Dashboard, a 60-Second Redirect, Streak Counter, Boredom Interrupt Quiz, Environment Audit, Identity Reframe Prompts, Trigger Pattern Log, a Support Script Builder for hard conversations, and a Weekly Reset Ritual with Milestone Badges — 15 tools total, working as one system.

No accounts, no lectures. Just a practical way to fill the hours that used to fill themselves with the old habit.

Works instantly, right in your browser.1. Download the file from your Whop library (it will be a .html file, possibly inside a .zip).

2. If it’s zipped, extract/unzip the folder first.

3. Find the file named “Dopamine_Deficit_Planner_-_Interactive.html”.

4. Double-click it — it opens automatically in your default browser (Chrome, Safari, Edge, or Firefox).

5. No install, no login, no internet needed after download. Start with the Risk Window Mapper.