Printable worksheet
The 7-Day Anger Detox Worksheet
A week-long reset for a hot baseline. Track every flare-up for seven days, then read the patterns back. Most people only need a week of honest data to see their real triggers.
How to use this log
- Log within an hour of the flare-up — memory rewrites the story fast.
- Rate intensity 0–10. Include the small 2s and 3s, not only the explosions.
- Under 'Underneath', name the softer feeling: hurt, fear, shame, exhaustion, unfairness.
- At the end of the week, circle the trigger that repeats most often. That is your first target.
Daily trigger log
Seven days. One row per flare-up — add the detail while it is fresh.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Week in review
Read the seven days back before you answer these.
Detox commitments for next week
Your answers save automatically in this browser only — nothing is uploaded.
© 2026 RootCalm · The 7-Day Anger Detox Worksheet · Clinically supervised (HPCSA PS 0064793) · root-calm.com