Pages 16–18 of the journal
Your seven boxes
Every evening page in the journal has ten boxes. Three are the same for everyone: Sleep, Exercise and Nutrition. The other seven are yours: what you'll do, and what you'll stop, chosen for your level.
How to pick them
- One is the direct fix for your level bottleneck (your first red box).
- One is this week's bottleneck, from Sunday's review. It changes every week.
- Two are stop boxes: the two habits working against you most, written as “No ___”.
- Three come from your level's list below.
Write actions you can tick: ‘8k steps’, ‘no phone in bed’. Two or three words each.
Stop, and replace
Stopping rarely works on willpower alone. It works when you know exactly when the habit happens, and what you'll do instead. For each habit you're stopping, write: what it costs you, when it happens (the trigger), and what you'll do instead.
Example: stopping phone in bed.
Costs me: 45 minutes of sleep and a foggy morning.
Happens: when I get into bed around 10:30.
Instead: the phone charges in the kitchen and I read ten pages.
My box: No phone in bed.
Idea library
Foundational — Lean, healthy and fit
- Walked 8,000+ steps
- In bed by my bed time
- No alcohol today
- Protein at every meal
- 10 minutes outside in the morning
- Strength session done
- 20 push-ups through the day
- Plank practice done
- Vegetables at lunch and dinner
- Stopped eating 3 hours before bed
- No sugary drinks
- Phone out of the bedroom
- Stood up every hour
- 5-minute stretch
Stop ideas
- No smoking or vaping
- No alcohol on weekdays
- No food 3 hours before bed
- No phone in bed
- No sugary drinks
- No sitting more than an hour without moving
A monthly focus to reach the next level
Foundational → Advanced
- Month 1: Your first red box, usually waist, blood pressure or steps.
- Month 2: The weakest area on your fitness map.
- Month 3: Whatever is still red; aim for two green monthly checks in a row, then book your first blood panel.
Advanced → Optimized
- Month 1: The red marker that matters most (ApoB, HbA1c or hs-CRP first).
- Month 2: The next red marker, and retest at three months.
- Month 3: Keep Foundational green and book your second panel.
Staying Optimized
- Month 1: VO2 max (zone 2 volume plus one interval session a week).
- Month 2: Body composition (heavier strength work, protein spread across meals).
- Month 3: Sleep regularity and recovery. Retest biological age once a year.