What's in it

Page 1 — Daily log. Eleven rows for time, what was happening, intensity 1–5, what you did, and whether it passed. Print one per day. It ends with three end-of-day prompts: your hardest hour, what happened right before it, and one change for tomorrow.

Page 2 — Weekly pattern review. A grid of all 24 hours across seven days. Shade every hour a craving hit, and after a week the clusters become visible. Most people find two or three.

How to actually use it

Fill in the time first and everything else second. If a craving hits while you're busy, write the time and nothing else — a log with eleven timestamps and three blank rows is far more useful than a tidy log you abandoned on Wednesday.

Don't read anything into the first two or three days. Wait for the week, then shade the grid on page 2 in one sitting. What you're looking for isn't the total, it's where the marks bunch together. The reasoning behind that is in why your worst hour isn't random.

Then build a plan for those specific windows rather than for the whole day. Willpower is a poor plan for sixteen hours and a perfectly good one for forty minutes.

If you slip while using it

Keep logging that day. A slip is the single most informative entry on the page, because the row above it usually explains it. Note what happened around it rather than why you failed — see what to do right after a slip.

When paper stops being the right tool

Paper is a genuinely good way to start, because it's slow enough to make you notice what you're writing. It gets tedious around week two, which is roughly when the pattern matters most and shading a grid by hand is the least appealing.

That's what Norvayo automates. Every craving and pouch you log is timestamped for you, so the pattern accumulates without any transcription — that part is free, along with the coping tools and a full taper plan. Reading the pattern back automatically (“most of your slips happen between 2 and 4pm”) and spacing a taper around the windows it finds are part of the paid tier.

Either way, the method is the same. The printable exists because the method works before you've installed anything.