Printable checklist & 30-day progress grid

    Print both sheets and keep them where you work. The daily checklist takes seconds to tick; the grid keeps the streak visible.

    Daily checklist

    • Phone silenced and out of reach
    • Today's mission card read
    • Focus drill completed
    • One distraction-free block finished
    • Urges logged (count only)
    • Evening log written
    • Day marked on the 30-day grid

    Evening log: today's longest uninterrupted block ______ min · urges counted ______ · one thing to fix tomorrow ____________________

    30-day progress grid

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    30

    Cross one box per completed day. Never miss two days in a row.