The one sentence
A plan that names the moment works better than a general intention to do better. Notice this asks you to name the thing, not to fight it. Fighting it is the part that needs somebody trained beside you.
Write the one sentence
A specific plan works better than a good intention. Fill both halves in your own words.
When
I will
Put it in your calendar
Pick a day and a time and you will get a calendar file to open. Nothing is sent anywhere.
Kept in this browser only.