A step-by-step, science-informed plan that helps adults who have completed a reset stay on track for the next 30 days using structured routines, coping skills, and real-time tracking in Notion or Google Sheets. It integrates anxiety regulation micro-practices, ADHD-friendly routines, and digital-distraction control into a practical, daily system with dashboards and weekly reviews.

Map triggers, build protective habits, implement micro-practices for anxiety and ADHD, and use plug-and-play tracking to measure progress, reduce relapse risk, and reinforce resilience over 30 days—adapted to your life.

Included:
Weekly Review & Dashboard Guide
Habit Stacking & Cue Prompts
Sleep Stability Quickstart
Urge Surfing Walkthrough
Personalization Framework (work, family, health constraints)