1Intro: The Everyday Upgrade Way
10(Full Day + Minimum Day)
2Chapter 1 — You’re Not Lazy—You’re Unsystemed
11Chapter 9 — Tracking Without Pressure ([x]/[ ] + The Return Rate Ritual)
3Chapter 2 — The Start-Pain Problem
12Chapter 10 — How the 30-Day Plan Works
4Chapter 3 — The All-or-Nothing Trap
13Chapter 11 — Week 1: Build the Base (Day 1–7)
5Chapter 4 — Rule 1: Anchor (A Habit Needs a Hook)
14Chapter 12 — Week 2: Make It Automatic (Day 8–14)
