Habits
Temptation Hour Mapping
Temptation hour mapping charts when cravings, scroll loops, or skipped sessions cluster—often late afternoon, post-work, or Sunday night—so you pre-load buffers before the window, not after guilt. Pair each hour with one if-then plan and one environment tweak.
Temptation hour mapping charts when cravings, scroll loops, or skipped sessions cluster—often late afternoon, post-work, or Sunday night—so you pre-load buffers before the window, not after guilt. Pair each hour with one if-then plan and one environment tweak.
Maps beat vague I have no discipline stories.
Common questions
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How do you build a temptation hour map?
Log time of slips for two weeks—scroll, snacks, skipped sessions. Circle repeating hours and pair each with one if-then buffer.
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Does mapping replace willpower?
No. It replaces surprise. Buffers—walk, protein, phone in another room—go in before the hour, not after guilt arrives.
Related terms
Put Temptation Hour Mapping into practice
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