01
One pattern a day
A single pattern about what happened inside you. Short enough to keep doing, long enough to reveal a pattern after two weeks.
Notice — Which words keep repeating.
Toolbox
TRACK.
Ways of noticing patterns and progress.
Tracking here means attention, not measurement. The point is to see what is actually happening — not to grade yourself on it.
02
The trigger log
Situation, reaction, what you did next. Three fields, no analysis. The analysis becomes obvious once there are ten entries.
Notice — The situations that show up again and again.
03
Energy, not productivity
Mark what gave energy and what took it. Most people know their to-do list far better than their own conditions.
Notice — What you keep choosing that consistently costs you.
04
Practice check
Note which practice you tried and whether it helped, did nothing, or made things harder. Honest "no" answers are the useful ones.
Notice — What earns a permanent place, and what doesn't.