Part Six6 min read

The Thirty Day Crew Build

See it, add, ask, give, then maintain. Small downloads.

Small downloads. You are not rebuilding your whole social world in a month — you are seeing it clearly, adding one person, asking for one thing, and giving one thing away.

The rule for week one

Nothing changes in week one. Awareness first. Always awareness first. If you skip straight to confrontation you will do it badly, and you will conclude the method does not work.

The plan

Week One

See It

Complete the full network audit. All fifteen-plus names, sorted into positions.
Complete one Assessment page for each of the four spaces.
Identify your species of Gremlin, by name. No judgment, just naming.
Notice, without changing anything, who is present for every off-plan eating episode. Write it down.

Nothing changes in week one. Awareness first. Always awareness first.

Week Two

Add

Invite one person to be a Shipmate. Specific activity, specific time, low commitment.
Identify one candidate for each Navigator role. You do not have to contact them yet.
Sign up for one group activity where the healthy behavior is already the norm.
Clean your feed. Unfollow three, follow three.

Week Three

Ask

Have the coffee conversation with one potential Been-There mentor.
Have one Gremlin conversation. The easiest one. Not the hardest.
Have the partner conversation, using the autonomy support script.
Practice your declining script out loud until it is automatic.

Week Four

Give

Answer one person's question generously.
Invite one person to move with you.
Write down one thing you have learned, in your own words, as though teaching it.
Send one specific thank-you to someone who has been Wind or an Anchor.

Then

Maintain

Monthly: one Navigator conversation.
Weekly: one Shipmate contact.
Monthly: one invitation extended to someone else.
Quarterly: re-run the audit. Networks drift. Yours will too.

If you only do one thing

Invite one person to be a Shipmate. Active participation — someone doing it with you, not cheering from the sidelines — is the support type that separated maintainers from regainers in the research. Everything else on this page is optional compared to that.