If you're here, something anger did recently is probably still with you. Words you'd unsay. A silence in the house that's lasted days. The feeling of watching yourself do the thing again, knowing mid-sentence it was costing more than it was worth.
First thing, and I mean it: anger is not a character flaw. It's a fast, honest alarm. It fires when something reads as unfair, threatening, or wrong — and it's often right that something mattered. The problem isn't the alarm. It's what the alarm is wired to: a response that's fast, expensive, and very hard to steer once it's moving.
It will not make you passive, and it won't teach you to fake calm. The goal is precise: buy back the seconds between the spark and the spend, so the thing that mattered gets said in a way that actually works.
The log asks how high your anger peaked — but the number that matters most is your caught-at level: how high it already was when you *first noticed*. Most people start out catching at seven or higher. That's not a bad score; it's the baseline we improve from. Week by week, most people watch that number slide down — out of the boiling-over zone, into the range where you still have choices.
A short check-in. A few questions about your situation — everyone answers these. And an honest look at what anger has charged this year. Not to make you feel worse — because that list is exactly what you're about to start getting back.