Program curriculum

A detailed breakdown of what you'll work on across the seven pillars. Choose 3–4 to focus on; maintain the others at baseline.

Program structure

Weekly Structure

Monday: New protocol unlocks • Tue-Fri: Daily execution • Saturday: Group call • Sunday: Flex/recovery

Time Commitment

15-30 min morning • 90 min midday focus • 15 min evening check-in • 60 min weekly call

Progress Tracking

Daily 2-min check-ins • Weekly scoreboard updates • Bi-weekly assessments • Final 30-day comparison

Completion Criteria

90% protocol completion • All weekly calls attended • Baseline & final metrics submitted

Seven pillar curriculum

Body

  • Baseline physical assessment (waist, strength, endurance)
  • Minimum viable workout protocol (15–30 min/day)
  • Sleep consistency tracking & optimization
  • Nutrition awareness (no strict diet required)
  • Daily movement streaks & progress logging

Mind

  • Daily stress rating (1–10 scale)
  • Focus block practice (90-min deep work)
  • Emotional regulation techniques
  • Mindfulness integration (practical, not spiritual)
  • Mental energy management strategies

Discipline

  • No-zero-days framework
  • Protocol completion tracking (AM/Midday/PM)
  • Habit stacking & trigger design
  • Accountability partner system
  • Resistance pattern identification

Skill

  • Weekly skill deliverable commitment
  • Digital hygiene audit & cleanup
  • Time-blocking fundamentals
  • Learning systems (Feynman technique, spaced repetition)
  • Planning & review protocols

Money

  • Basic expense tracking (30 days minimum)
  • Budget awareness exercise
  • Impulse spending identification
  • Financial control score
  • Money mindset reflection (no get-rich schemes)

Relationships

  • Communication quality tracking
  • Boundary-setting practice
  • Quality conversation logging
  • Conflict resolution frameworks
  • Relationship energy audit

Purpose

  • Values identification exercise
  • Daily journal prompts
  • Purpose alignment scoring
  • Direction clarity worksheets
  • Meaning-making practice (secular & spiritual options)

Your daily protocol

AM

Morning Protocol (6:00–9:00)

Movement, hydration, intention setting, day planning

MD

Midday Protocol (12:00–14:00)

Focus block (90 min), stress check, movement break

PM

Evening Protocol (20:00–22:00)

Daily check-in, journal prompt, scoreboard update, tomorrow prep

Ready to commit to 30 days?

Apply for the next cohort. Space is limited to 10 members per group.