Set before lunch. These are the whole plan.
Yours, not mine. Three lines, every evening, however the day went.
It says you’re disgusting. It has said that for years and changed nothing. It isn’t information; it’s the loop asking for relief. The only thing that ends it is the sentence.
Same day. No detail in the moment. Detail is for the day you both choose.
“I slipped today, I’m telling you now, and I’d like us to talk about it properly on Thursday.”
“Today was a bad day and I’m telling you the same day.”
“This is the sentence we agreed.”
Pick the one you can say with your mouth, not the one that reads best. The third works only once the agreement exists.
Every episode runs this order. Each link is a place to break it; earlier is cheaper.
You answered “not sure.” Write it anyway, badly, and fix it each Sunday. A target without a reason is just a rule.
1. The afternoon decides the day. Task set before lunch, done somewhere that isn’t the bedroom.
2. Phone out of the bedroom from noon to five. Every chain starts with picking it up.
3. Catch it at five minutes, not thirty. Press Urge the moment you notice, pick one thing, ten minutes.
4. A slip ends when the sentence is said, not when the shame fades. Same day.
5. One true thing to one person, every day. The chats were doing this job, badly.
A working formulation, not a diagnosis. Written 18 October 2026 from the baseline. Revise it with her; the label, if one is needed, is hers to give.
Claude’s carry-forward: open threads, what was said last week, decisions. Paste the block from each Monday brief here; it travels with the next week’s copy so nothing starts from a clean slate.
Fifteen minutes, the day before. The brief at the bottom builds itself.
Within an hour of the session, while it’s still hers and not yours.
Silence with no decision attached is the version that sends you to the bedroom. Give it an end date you chose.
Written by you when the afternoon went right, read by you when it isn’t. Edit it only on good days.
Not confidants. People who know your name and would answer. The opener is written now so you don’t compose it at 2pm.
Out of the house within twenty minutes. The bedroom is the only place this ever happens.
Leave the room. Message one of them. Go to one of the places. Press Urge if you haven’t, so the ten minutes count. The afternoon task is still there when you get back.
When this runs on your own server, entries sync between phone and laptop and Garmin fills the morning. On the claude.ai copy, everything stays on this device.
There is no live feed from claude.ai into this page. Paste a summary or a list of points here and it lands on the Tuesday list.
What’s the state right now, before anything sexual?
Where are you in the chain?
Pick one thing to do for the next ten minutes.
Breathe with the circle, four in, four out. The urge peaks and passes on its own. You only have to be somewhere else while it does.