Use this after a noticeable moment—a sharp reaction, a shutdown, a craving, a bad night you cannot fully explain. It is the core method of the book on a single page.
Use this once a day for a week. The point is not to find something wrong every day. It is to build the habit of detection before you need it under pressure
Use this after any moment when clear thought dropped out under pressure—on the fireground or off it.
Use this to build a better bridge between work mode and home mode.