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The back of the book (which you only get in an unabridged best PDF) offers a 21-day plan. Print just those pages out. Tape them to your bathroom mirror. Day 1 is five minutes of silence. Day 21 is one hour. The PDF allows you to re-print these worksheets every time you fail (and you will fail; Umrigar says that is the point). Umrigar says that is the point).