The Evening Protocol

Most relapses do not happen at noon. They happen between eight in the evening and midnight, when your willpower is spent, your phone is in your hand, and nobody is watching. The evening is the battlefield. You need a plan for it.

The Evening Protocol is a 30-night structured routine builder that covers the final three hours before sleep, with a three-phase system designed to fill every vulnerable window with intentional activity.

What is inside:

• A three-phase evening routine: The Transition (remove access, close the day), The Replacement Window (feeling-matched activities for restlessness, boredom, loneliness, anxiety, and numbness), and The Sleep Runway (screens off, breath work, phone out of the bedroom)

• 30 nightly check-in pages tracking your routine, urge intensity, sleep quality, and a unique reflection question each night

• An Emergency Night Protocol for when the craving arrives despite the routine

• A Sleep Optimisation Guide grounded in circadian neuroscience

• The science of why evenings are dangerous: ego depletion, dopamine deficit, and the five factors that converge after dark

After 30 nights, the hours that used to own you will feel like structure you built yourself. The routine that felt rigid on Night 1 will be automatic by Night 30. The evening will no longer be a threat. It will be your territory.

Instant download. Own tonight.