01Focus
The objective, written.
One sentence, present tense, measurable by someone who isn’t you. Most people arrive with three objectives. We leave the room with one.
Sunday question · Would a stranger know if you’d hit it?The protocol
Twelve weeks, in order.
Every week has a name, a job and a question you answer on Sunday. A week belongs to one phase and one only, and the phases can’t be rearranged. This is the whole programme, written down.
Cohort 09
Four phases
Unequal on purpose.
Focus and repetition get a fortnight each; discipline and consistency get a month. Choosing is quick if you’re honest. Holding is not. The middle eight weeks are where every other programme you’ve tried let go of you.
- 01Focus · wk 1–2
- 02Discipline · wk 3–6
- 03Consistency · wk 7–10
- 04Repetition · wk 11–12
The twelve weeks
02Focus
The kill list.
Everything that competes for the same hours, named, and either killed, delegated or given a date. Baselines are logged this week: sleep, training load, output.
Sunday question · What did you keep that you shouldn’t have?03Discipline
Three floors.
Set low enough to hit on a bad day. If you argue for a higher floor, we take that as evidence for a lower one.
Sunday question · Which floor came closest to breaking?04Discipline
The log.
Every day by 21:00. Three lines, no commentary. The Monday review reads the log, not your memory of the week, which is kinder to you than it should be.
Sunday question · How many nights did you log late?05Discipline
The bad week.
It usually arrives here. Travel, a raise, a race, a child ill. Nothing changes: the floors are the floors. This is the week the protocol earns its fee.
Sunday question · Did the floor hold when the plan didn’t?06Discipline
Hit rate.
Four weeks of data. We look at the rate, not the streak. A streak breaks once and tells you nothing; a rate tells the truth every week.
Sunday question · What’s the number, and what does it say?07Consistency
Weeks, not days.
Counting moves up a level. A day is no longer a unit you track; a week is. Ninety per cent or better is the standard from here to the end.
Sunday question · Was this a ninety week?08Consistency
The one raise.
One floor goes up, once, by an amount you will resent slightly. The other two stay exactly where they are.
Sunday question · Which floor, and did the others hold?09Consistency
The recovery rule.
A missed day gets a written rule for the day after. Not a punishment, a procedure, and the procedure is rehearsed before it’s needed.
Sunday question · Did you use the rule, or improvise?10Consistency
Identity.
The log reads like a description of a person, not a list of tasks. This is the week people stop asking whether they’ll do it.
Sunday question · Would you describe yourself with the log?11Repetition
Your review.
You run Monday. Your coach is in the room and says nothing unless asked. The agenda, the log, the one change: yours.
Sunday question · What did you avoid saying?12Repetition
Cycle two.
The next twelve weeks, written by you, at a higher floor. Exit metrics against the baselines from week two. Then you start again, on your own, on a Monday.
Sunday question · What’s day one of cycle two?
Questions
What people ask on the call.
Is this therapy, or coaching, or what?
Coaching, narrowly. We work on structure and behaviour, in writing, against numbers. If what you’re under needs a clinician we will say so on the first call and point you to one.
I travel constantly. Does the protocol survive that?
It’s built for it. Floors are set to survive an airport, a time zone and a hotel gym that’s a treadmill and a mirror. The Monday review is a call whenever you aren’t in Singapore or London.
Do I have to be an athlete?
No. Roughly a third of every cohort competes at something; the rest run companies or run the people who do. The method is the same. The floors are different.
Can my company pay?
Often it does. We invoice the company and report to you, and only you. Your log is never shared with an employer.
What happens after week twelve?
You run cycle two alone, with the plan you wrote in week twelve. There is no renewal to sell you. Alumni get one review a quarter if they want it, at no charge.
Why not cheaper, or online only?
Because twelve people and one coach is the largest group where nobody can hide, and because a review you sit in the room for is a review you don’t move. The price is what that costs to run properly, once.
Cohort 09