Daily Practice Sheets

Daily Habit Design

One habit, designed properly. Identity first, then the four laws — cue, anchor, friction, evidence.

Present tense, first person, about behavior I control.

One behavior. Name it as an action, not an outcome.

Time, place, object. Behavior follows environment.

Anchor the new behavior to one I already do without deciding.

Small enough that starting is never a decision.

Remove a step from the behavior I want; add one to the alternative.

Immediate, visible proof the vote was cast.

Today's designed habits

Three, protected for ninety days. Not fifteen tracked in an app.

Design test

A habit is designed when all four are answered: the cue and where it lives, the habit it is anchored to, the friction removed or added, and the immediate evidence. Missing one makes it an intention, not a design.

Structure after James Clear, Atomic Habits (2018). Summarised and applied by Compass; not endorsed by the author. jamesclear.com/atomic-habits

Before you set the day

The morning launch

Move, settle, picture, then plan. In that order, every morning.

• 01 Move the body 20–45 min Gym, walk, weights or rower — before the inbox. The form is yours; the order is not negotiable.
• 02 Run the PQ® reps 3 min Three minutes of ten-second attention on one physical sensation — fingertips, breath, the soles of the feet.
• 03 Read the aspiration statements 1 min Present tense, aloud, once. Imagination × Vividness = Reality.
• 04 Name the frog and set the day 5 min Write the frog, mark A1–A3, block the schedule, and set the alarm so every A action is done before noon.

New to this sheet? Work the 80/20 Daily Time Management course — it produces everything this page asks you for.

The third practice

Affirmations and I × V = R already have their instruments

Lou Tice's work — Imagination × Vividness = Reality, and the written affirmation as the way you hold the picture — is built into the Time = Life thread rather than duplicated here. Use the Diamond Map to set the picture and the aspiration statements to write it.

I × V = R is attributed to Lou Tice, founder of The Pacific Institute. Referenced and applied by Compass; not endorsed by the author or the institute.