Monk Mode — 90 Days

I.

Today's rules

tap to mark held

01

No porn. No masturbation.

02

No social media. No short-form video.

03

Sleep 22:30 → 06:00. Phone outside bedroom.

04

No added sugar. Whole foods only.

05

Train. Gym, yoga, or long walk. Minimum 30 min.

II.

60 seconds before bed

Urge intensity

0

Trigger (if any)

One win today

Note

III.

held · partial · slipped

IV.

Day 07

First wall. Hold.

pending

Day 14

First adaptation. Energy returns.

pending

Day 30

Flatline. Rewiring, not regression.

pending

Day 60

Sharper focus. You'll feel it.

pending

Day 90

Reassess. Decide what stays permanent.

pending

V.

Open the protocol

A slip is data, not a verdict. Do not catastrophize. Do not wait for Monday.