REWIRED · Free 30-Day Challenge
The 30-Day Un-Spiral
The practice from the back of Unspiraled — the book's skills laid out one small, gentle day at a time. Learn what the alarm in your head actually is, then practice the moves that turn it down: naming it, breathing with it, talking back to it, and building a life it doesn't run.
Before anything else
This challenge teaches skills for everyday anxiety. It is not therapy, not a diagnosis, and never a substitute for real help. If things are heavier than practice — or you just need a person — call or text 988 (the Suicide & Crisis Lifeline) or text HOME to 741741 (Crisis Text Line). Free, confidential, 24/7. Reaching out is the strongest move on this page.
The printable tracker
All thirty days on one page. Print it, stick it somewhere you'll see it, check the boxes.
Download → Free PDF · teachers & leadersThe group & classroom kit
How to run it with a class, team, or youth group — discussion prompts and a wall tracker included.
Download →Want the daily nudge?
The tracker is free either way. Drop your email and we'll send one short nudge a day for thirty days — the day's move, nothing else. No spam, no selling your address, unsubscribe anytime.
The thirty days
Gentle is the design, not the easy version — small daily reps are how nervous systems learn. A missed day is a missed day, not a verdict. And this is practice, not treatment: it's skills for everyday anxiety, never a substitute for a counselor, therapist, or doctor.
Week 1 — Learn the Alarm
- Day 1 Name it once: “my brain is trying to protect me”
- Day 2 Decode the body: name 3 signs and their jobs
- Day 3 One minute of long exhales, tonight, calm
- Day 4 Start the alarm audit: what was in your hands?
- Day 5 Name the pattern: which liar is talking?
- Day 6 Build your 3-item reset kit (keep it forever)
- Day 7 Check-in: what did you notice for the first time?
Week 2 — Learn the Moves
- Day 8 Cut or cage one alarm-pulling input
- Day 9 First thought on trial, in writing (pick a 4, not a 10)
- Day 10 Use the reset kit on a real alarm
- Day 11 Sort one worry: problem or loop?
- Day 12 List 2–3 things you've been avoiding (no action yet)
- Day 13 Build one ladder — tiny bottom rung
- Day 14 Check-in: which tool earned its keep?
Week 3 — Change the Ground
- Day 15 The four-question audit: sleep, caffeine, moving, light
- Day 16 Pull the worst lever — one-sentence rule, stays on
- Day 17 Climb rung one, tools on, then log it
- Day 18 Catch one harsh self-sentence, verbatim, on paper
- Day 19 Rewrite it as you'd say it to your best friend
- Day 20 Rung one again — or rung two if it got boring
- Day 21 Check-in: how's the average weather vs. Day 1?
Week 4 — Build the Life
- Day 22 Write your person + your numbers; save 988 as a contact
- Day 23 Write the panic card (even if you've never had one)
- Day 24 Find your direction: the three fast questions
- Day 25 One values step, anxiety invited along
- Day 26 The half-inch drill: “I'm having the thought that...”
- Day 27 One kind rewrite + one ladder rung, same day
- Day 28 Tell one person one true thing about any of this
- Day 29 Choose what stays for good, in writing
- Day 30 First monthly check-in — repeat monthly, forever