This week, no skills yet — mechanics first. Same as every program I run: understand what you're dealing with before you try to change it. Two feelings, one week: jealousy and envy. Different jobs, same family.
Jealousy has a job: protect something you already have — a bond, a place in someone's life, a position you've earned. Envy has a different job: point at something you don't have yet, that someone else does. Neither job is complicated. Neither job is shameful.
Run the job forward. Jealousy fires when the bond feels uncertain — a change in routine, a slow reply, a comment that lands wrong. Envy fires when the gap feels wide — someone else's promotion, their photos, their ease. Either way, the urge is reporting a signal. It isn't measuring your worth.
Most advice treats the urge itself as the problem — feel less, want less. That's not how urges work, and you already know it, because you've tried it. The urge isn't optional. What happens next is.
For most people, what happens next is checking. The phone, unlocked one more time. The message, re-read for a tone that might not be there. The profile, opened again. It feels like doing something about the fear. For about ten seconds, it works.
And like every urge I've trained with anyone, the checking one has a shape — a spike, a crest, a fall, if nothing feeds it. You'll meet that shape properly in week three. For now, just the line this whole program hangs from:
The urge protects or wants. The checking is what gets expensive.
That's this week's whole assignment: notice the two jobs, live, in your own days. When a spike hits, just name which one it is — protecting, or wanting — before you do anything else.