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)
6Chapter 5 — Anchor Workshop
15Chapter 13 — Week 3: Stress-Proof the Habit (Day 15–21)
7(3 Options → 1)
16Chapter 14 — Week 4: Scale Without Breaking (Day 22–30)
8Chapter 6 — Rule 2: Minimum Day (Your Habit Insurance)
17Final Wrap-Up Chapter — Your Life Runs on Small Systems
9Chapter 7 — The Two-Mode Habit
