no single hit — small snags keep landing until the fuse is short; check the body before you blame the day
Name it i
How strong? 0–10
What’s happening? optional
Cool the body first i
anger is fuel in the body — burn a little before you think
core = ships with the app · yours = you made it — nothing of yours for irritation yet; adopt one and it goes first with ★ your plan
What is draining the fuse? i
not «who’s to blame» — what’s been running in the background
Sleep — what happened? optional
the fuse is thin, not the world sharp — one body fix first
snapping at the dishes is data about the fuse — not about you
Close it i
4 → 2 · −2
a short fuse is a body report — not a character flaw
Everyone feels all of this. Prime is how fast you come back.
mechanism
Irritation is a threshold problem, not an event. Nothing big happened: the fuse got short from background load — poor sleep, hunger, noise, too many small demands — and now ordinary friction lands as if it were an insult. The target you feel angry at is almost never the cause; it is simply what arrived last.
not to confuse with
angry: a real violation by a real party · frustrated: one goal, one obstacle, lots of push · overwhelmed: too much at once, and the load is visible · numb: the fuse is not short, it is gone
in the body
jaw and neck tight, breath high in the chest, sound and light feel too loud, sudden sharpness in the voice at something minor
feel it
Stop looking for the guilty party — you will find one, and it will be wrong. Check the body instead: sleep, food, noise, hours since the last pause. Irritation is a reading of your own state.
what to do
Fix the drain, not the trigger. Water, food, ten minutes without screens, a window open. If a real violation is underneath, it will still be there afterwards — and then it is anger, with a different route.
don't
no messages while the fuse is short — you will aim at the wrong person · do not solve the trigger: it is a symptom · do not stack another task on top to «push through»
if you do nothing
The fuse stays short and the next small thing lands harder. People around start reading you as hostile, you start believing it, and by evening you have an argument that was never about the thing you argued over.
after
three irritated episodes in a week is a state, not a mood: look at sleep and load · if the same person shows up every time, it may be anger wearing irritation as a coat
your track
6 episodes · median 4 → 2 · most common drain: short sleep ×4 · best tool: food + 10 min ✓3
keys
0–9 set the scale · enter = next step · d = tool done · esc = close dialogs
+ add your own · open in Library: practices →