Morning Reset (5 Minutes)
Grab your coffee. Sit down. Ask yourself three questions:
- What’s one thing I want to feel today?
- What’s one thing I want to accomplish today?
- Who do I want to be today?
Write it down. Phone, journal, napkin. Anywhere.
“The secret of getting ahead is getting started.” — Mark Twain
The Awareness Check (Throughout Day)
Set three alarms on your phone. Morning, lunch, evening.
When it goes off, pause. Ask:
- What am I feeling right now?
- What am I avoiding?
- What’s one small thing I can do in the next hour?
That’s it. Thirty seconds. Then move.
“Between stimulus and response there is a space. In that space is our power to choose our response.” — Viktor Frankl
The Reframe Practice (When You’re Stuck)
Catch yourself saying something limiting. Out loud or in your head.
“I can’t do this” becomes “I’m learning how to do this.”
“This is too hard” becomes “This will make me stronger.”
“I always mess up” becomes “I’m getting better each time.”
Say the new version three times. Your brain listens to what you repeat.
“Whether you think you can or you think you can’t, you’re right.” — Henry Ford
The Action Bias (When You Feel Paralyzed)
Pick the smallest possible step. So small it feels silly.
Want to write? Write one sentence.
Want to work out? Do one pushup.
Want to clean? Put one thing away.
Then see if you want to do one more. Usually you do.
“You don’t have to be great to start, but you have to start to be great.” — Zig Ziglar
The Evidence Journal (End of Day)
Before bed, write three things:
- One thing I did well today
- One thing I learned today
- One thing I’m grateful for today
Your brain remembers what you tell it to remember. Feed it good data.
“What you focus on grows, what you think about expands, and what you dwell upon determines your destiny.” — Robin Sharma
The Future Self Conversation (Weekly)
Sunday evening. Close your eyes. Picture yourself one year from now.
Ask that version of you:
- What did I do to get there?
- What did I stop doing?
- What advice would you give me?
Listen. Write it down. That’s your roadmap.
“The best time to plant a tree was 20 years ago. The second best time is now.” — Chinese Proverb
The Accountability Anchor (Daily)
Tell one person one thing you’re working on. Text, call, message.
Just one sentence: “Today I’m going to…”
When you say it out loud to someone, you’re 65% more likely to do it.
“Accountability breeds response-ability.” — Stephen Covey
The Celebration Practice (Always)
When you do the thing, celebrate. Fist pump, victory dance, text yourself “I did it.”
Sounds cheesy. Do it anyway.
Your brain learns through reward. Celebrate small wins like they’re big ones.
“Success is the sum of small efforts repeated day in and day out.” — Robert Collier
The Growth Review (Monthly)
First of each month. Look back at your daily evidence journal.
Notice patterns:
- What made you feel alive?
- When did you feel stuck?
- What actually moved the needle?
Then adjust. Do more of what works. Try something new with what didn’t.
“We cannot become what we want by remaining what we are.” — Max DePree
The Core Truth (Remember This)
You already know what you need to do. The work is doing it before you feel ready.
You coach yourself by showing up. By asking better questions. By taking the next step even when it feels small.
Progress compounds. Start now.
“The journey of a thousand miles begins with one step.” — Lao Tzu
Start with one technique. Master it. Add another. You’re already capable. You’re already enough. Now go prove it to yourself.
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