Applied the two-minute decision rule at least once
Said no to one draining thing today
Spent 5 minutes on the thing I have been avoiding
🌙 EVENING
Completed evening identity review
Phone down at least 10 minutes before sleep
0
Best streak
0
Total days
0/7
This week
0%
avg daily score
📋 WEEKLY REVIEW
Practiced the cup-emptying belief challenge
Moved forward on one key project at least 4 of 7 days
Protected morning anchor routine at least 5 of 7 days
Noticed an old habit resurface — diluted it with a micro-action
Paused to register one piece of evidence that I am changing
"We are what we repeatedly do. Excellence, then, is not an act, but a habit."
— Aristotle
📖 THE 7 MICRO-HABITS
01. One-Sentence Morning Declaration
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Before your phone, write one sentence: What is the one thing I will move forward today? Forces solution mode before distraction mode activates.
⏱️ 45 seconds
02. The Two-Minute Decision Rule
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Any decision that can be made in two minutes gets made immediately. No list, no deferral, no "I'll think about it."
⚡ Instant action
03. The Single Daily No
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Once per day, say no to one thing that drains you and delivers nothing. Dignity is built in small refusals.
📅 Daily
04. The Five-Minute Forward Move
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Five minutes daily on the thing you have been avoiding. Goal is contact, not completion. Avoidance grows in absence.
⏱️ 5 minutes
05. The Evening Identity Review
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Did I act like the person I'm becoming today? A yes reinforces the anchor. A no is data — not failure.
⏱️ 2 minutes
06. The Gratitude Replacement
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When a negative thought surfaces, replace it with one specific piece of evidence that contradicts it. Feelings lie. Evidence does not.
🔄 On demand
07. The Cup-Emptying Practice
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Once a week: Is this belief serving the person I'm becoming, or the person I was? You cannot pour new identity into a full cup.
📅 Weekly
⏱️ THE 15-MINUTE SWITCH
01. Name the decision out loud.
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Write it in one sentence. If you can't write it in one sentence, you don't have a decision problem — you have a clarity problem.
02. Set a 15-minute timer.
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List only two things: the worst realistic outcome if this goes wrong, and the cost of waiting another 30 days. The risk of action is almost always smaller than the cost of inaction.
03. Decide before the timer ends.
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Then do one physical thing to commit. Send the email. Buy the domain. Make the call. The moment you create a consequence, your brain stops negotiating.
⏱️ Fifteen minutes. One decision. No extensions.
🏛️ THE ARCHITECTURE
Trigger → Micro-Action → Identity Anchor
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Trigger: An existing automatic moment in your day.
Micro-Action: The behavior stripped to its smallest possible form. Not "exercise" — put on your shoes.
Identity Anchor: Close the loop: This is who I am now. Present tense. Current identity.
Today
Progress
Method
🌙
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