7-Night Rehearsal Tracker

Your 7-night plan

The 7-Minute Nightly Rehearsal

Choose one voice. Listen once before sleep. Write three short answers, then take one small action tomorrow.

Night 1: Choose the thought you want to notice.

Night 1 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

Night 2: Repeat the same audio. Keep the routine easy.

Night 2 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

Night 3: Check in: what felt different, if anything?

Night 3 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

Night 4: Rehearse one response you want to use tomorrow.

Night 4 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

Night 5: Pair the rehearsal with one practical action.

Night 5 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

Night 6: Repeat. You do not need to add more tracks.

Night 6 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

Night 7: Review Nights 1, 3, and 7. Choose what to keep practicing.

Night 7 completeBefore listening: what thought keeps repeating?After listening: what feels different?Tomorrow: what is one action I will take?

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