Forward-projection craving tool — +5min, +2hr, morning, end of week
The urge plays a short tape: "this drink, right now." Play the whole tape — through +5 minutes, +2 hours, the next morning, the end of the week. Then play the parallel tape of not using. The truth lives at the end of the reel, not the start.
+5 minthe moment of using — what the urge promises
+2 hourswearing off · what comes next
Next morningwake-up · body · first thought
End of weekconsequences played out · who knows · what's lost