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Event log

Urge log

Forty-five seconds, whenever an urge shows up — held or not. Every entry is a rep, and every entry is evidence.

Logging a ritual you did still counts — an honest log beats a flattering one. Late is fine; logged beats unlogged.

What set it off?
One line. The situation, not the thought's content — 'touched a door handle,' 'saw a knife,' 'a thought out of nowhere.'
Which theme?
From your theme map. Label only — never the scene.
How strong was the urge to ritualize?
At its peak. Your gut number is the right one.
5
faintoverwhelming
Did you hold — no ritual, or a delayed/shortened one?
How long did you hold before it settled (or before the ritual)?
Rough minutes. Skip if you ritualized right away.
30
0 min60+ min
Where was the urge by the end?
This is the number that draws your decay curve. Four-or-less on a full hold, twice, clears a rung.
5
gonestill high

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