Blog topic
The weekly rhythm I install with clients: a 30-minute Weekly Compass, protected focus blocks, a 60-second daily check-in and a 15-minute Friday Debrief, plus the minimum version for a bad week.
12 weeks is the right length for real change. What the research says it can change, what it won’t, and the plan I use: 3 cycles of 28 days, one lever per cycle.
Plans stall in the gap between deciding and doing. How I build the implementation mindset with clients, using REBAR, a weekly decision point and Gollwitzer’s research on deliberative and implemental mindsets.
Niels worked 7am to 11pm, 7 days a week, until he made himself his own project. In 10 months he lost 30 kilos without counting calories. Here is his story in his own words.
Colin lost 24 kg in his first 6 weeks and 45 kg over 12 months. His story in his own words, and the 10 things that made it work.
17 reasons fitness goals stall, grouped into food, training, recovery and the system around them, and a 60-second daily check-in that shows which one is yours.
A 30-day training plan built for a calendar with board meetings and flights: 3 sessions of about 20 minutes a week, one change held for the month, and a retest on day 30.
The 5 habits that keep the same goals coming back every year, what the research says about each one, and the 15-minute Friday Debrief that makes quitting stick.
The 5 personal success strategies I come back to, what the research says about each, and the 4-mode loop I use to install them one at a time: Audit, Install, Execute, Compound.
