You can describe it. You have never caught it.

This is you if.

• Your body is not the problem. Something else keeps happening.
• There is a thing you do — the week of drinking, the sudden deal, the fight, the disappearing — and you can describe it perfectly the next morning and never once while it is running.
• You have read about it. You understand it. Understanding has never stopped it, not one time.
• People close to you have named it. You had an answer ready.

This is not you if.

• You do not have a pattern; you have exhaustion. Build the floor first.
• You want to understand where it came from. This step does not do that. It stops it.

You do not have to have done any of the other five. Come straight here if this is where you are.

Who I refuse for this one.

• Anyone who wants to analyse the pattern rather than stop it.
• Anyone still hoping it is someone else’s fault. It may well be. It is still yours to stop.
• Anyone whose sleep is still broken. The pattern cannot be caught by a tired man, and I will tell you that rather than take your money.

What is required of you.

Four hours a week. One entry at the moment, not afterwards — you write while it is running, in six words. One longer entry each Sunday. Sixty days.

You will get worse before day twenty. Seeing it in real time and not being able to stop it is worse than not seeing it. That period is the work, not a sign it is failing.