20–25 MIN
Sleep Protocol — Shut Down. Recover. Execute.
Recovery Protocol
A growing library of spoken-word protocols for founders and high performers — nervous system regulation, focus, discipline, sleep, and recovery. Pick your target below and run the system.
Every session runs the same architecture, whether the target is sleep, a boardroom pitch, or a Tuesday afternoon slump. Only the target changes.
4-7-8 breathing and a full-body scan bring the nervous system down before anything else is asked of it.
One phrase — "Park it. Not now." — gives the thought somewhere to go, so the mind stops relitigating it.
Mental rehearsal under real conditions, repeated daily, until the response is automatic instead of effortful.
A growing library of repeatable, spoken-word protocols — each one engineered for a specific state: sleep, focus, discipline, or recovery.
20–25 MIN
Recovery Protocol
10 MIN
Discipline Protocol
10 MIN
Focus Protocol
15 MIN
Focus Protocol
18 MIN
Energy Protocol
18 MIN
Activation Protocol
12 MIN
Discipline Protocol
20–25 MIN
Discipline Protocol
30 MIN
Full-Day Framework
PROTOCOLActivation Protocol
18 MIN
Midday Reset · Long Version
20–25 MIN
Mindset Protocol
27 MIN
Pressure & Productivity
5 MIN
Pomodoro Series
12 MIN
Deep Work & Focus
Printable references built to sit beside the audio — pressure maps, reference cards, and rehearsal trackers you can fill in without pausing the video.
A personal pressure map, the three-step reference card (The Pause, The Cue, The Focus), a post-event debrief sheet, and a 21-day rehearsal tracker.
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A daytime reference for the shutdown sequence — the “Not Now” cue, the Tomorrow Tray, the Operator Identity anchor, a practice page, and a 21-night shutdown tracker.
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A daytime reference for the Minimum Standard system — your trigger, your start line, your “never miss twice” relapse rule, a practice page, and a 21-day consistency tracker.
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A daytime reference for the urge-wave technique and the single-task lock — core cues, a practice page, and a 21-day focus tracker.
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A daytime reference for the target, the attention filter, and the action loop — core cues, a practice page, and a 21-day tracker.
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A daytime reference for the first-hour framework — core cues, a practice page, and a 21-day tracker for winning the morning.
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A daytime reference for the five workday rituals — the launch, the pivot, the reset, the override, and the shutdown — plus a practice page and a 21-day tracker.
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A daytime reference for identifying your peak window and building a zero-input boundary around it — core cues, a practice page, and a 21-day tracker.
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A daytime reference for the two-minute start and the discomfort reframe — core cues, a practice page, and a 21-day tracker.
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A daytime reference for the single-target lock and the 10-minute plan — core cues, a practice page, and a 21-day tracker.
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A daytime reference for the Mental Parking Lot and the Standard-Driven identity shift — core cues, a practice page, and a 21-day tracker.
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A daytime reference for choosing your Minimum Standard and your “never miss twice” relapse rule — core cues, a practice page, and a 21-day tracker.
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A one-page worksheet for your lunch reset — name the drift, park what's open, run the distance reset, commit your five minutes of movement and write your afternoon headline.
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A self-assessment, a Carry Audit practice sheet, an if/then table, and a 21-day tracker for sorting what you're carrying.
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A one-page worksheet to close your day on purpose — park what's open, log three completions, fill the Tomorrow Tray and choose tomorrow's first move.
You're in.
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A one-page worksheet to lock in before deep work — set your Single-Task Perimeter, park what pulls at you, log the entry fee and write your two-minute start.
You're in.
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