1) Awareness: see the pattern before you can shift it

Spend one week logging triggers → thoughts → emotions → behaviors. Name what happens without judgment. Awareness creates choice—and choice creates change. Try a two-column note each evening: What story showed up? and What did I actually need?

Pair this with our Mind pillar to build focus and attention skills that make awareness sustainable.

2) State first, then strategy

Your brain follows your body. Shift physiology and your thinking becomes flexible again. Use a quick state-reset protocol:

• 2–3 minutes of sunlight or a brief walk
• Physiological sigh: two quick inhales, one long exhale (×10)
• 90 seconds of slow nasal breathing before deep work

When your nervous system is regulated, productive choices feel possible. Explore the Body pillar for energy and recovery foundations.

3) Reframe the script, don’t argue with it

Catch absolutist language (“I always… I never…”). Replace it with options and agency: “I haven’t yet… and here’s one small way I can.” Language shapes reality—speak to who you’re becoming.

4) Aligned action: proof beats pep talks

Behavior is the fastest way to update identity. Create a 2-minute minimum for the habit that matters most, then let consistency compound. Keep a visible streak, and review weekly: What moved the needle? What muddied it?

For deeper meaning and direction, ground your choices in values within our Spirit pillar.

“Identity is built from evidence. Give your future self proof—every day.”

The Habit Loop Map

Cue → Craving → Response → Reward

• Cue: What’s the trigger? (time, place, emotion, person, preceding action)
• Craving: What outcome am I hoping for? (relief, clarity, novelty)
• Response: What’s the tiny action I’ll do instead?
• Reward: How will I celebrate or log proof?

10-Minute Daily Protocol

AM (4–5 min)

• 3 breaths + set a single win for the day
• Write one sentence that starts “I’m the kind of person who…”
• Open the doc/app and do the 2-minute minimum

PM (4–5 min)

• Note 1 win, 1 friction, 1 tweak
• Set tomorrow’s cue (calendar block or sticky note)
• Gratitude text to one person

30-Day Progression Plan

• Days 1–7: Awareness log + 2-minute minimum. Track streak only.
• Days 8–14: Add state reset before the habit. Remove one friction (notifications, clutter).
• Days 15–21: Expand to 10–20 minutes when energy is high; keep 2 minutes when low.
• Days 22–30: Weekly review → batch tweaks; add one identity-level statement you can prove daily.

Self-Talk Reframes

• From: “I’m bad at this.” To: “I’m early at this—and I practice daily.”
• From: “I have no time.” To: “I have 2 minutes now—start there.”
• From: “I blew it.” To: “Back on track in one step.”
• From: “This is overwhelming.” To: “What’s the smallest next action?”

Measure What Matters (North-Star Metrics)

• Streak days: Did I do the 2-minute minimum? (Y/N)
• Friction count: # of distractions removed this week
• State score: 1–5 calm/clarity before/after habit
• Evidence log: # of proofs added to “I’m the kind of person who…”

Community & Support

If you want structure, accountability, and high-signal community, join the PDH Skool. Inside, we share frameworks, weekly prompts, and live coffee hours to keep you consistent. The community is paid so we can keep it focused, supportive, and valuable.