Days 1 to 20 - What's Actually Going on With Me?

Part one focused on what is actually important to you, what patterns show up in your life, and what energy, capacity, and awareness you bring to your life.

When you think of what is important it should go beyond things and focus more on concepts. Think integrity, challenge, fidelity, fun, passion, or engagement. These don't have to be big concepts, they are be simple things that you live each day. As an example:

• Integrity may show up by how you are honest, humble, and have strong morals in your work.

• Challenge may mean you are willing to take on new tasks or solve problems that no one else wants to tackle.

• Fun means you are always looking for something novel and engaging to do on the weekends or with your spouse.

• Passion means you are faithful to your partner, maybe planning a date night each week or an intimate moment on a regular basis.

These are called values and are concepts or philosophies that are central to you and how you want to live your life. We call this a values-driven life. You can also think of this as what matters versus what is noise.

Patterns are common ways that we respond to situations in our life and are usually the result of past experiences or learning. Not all patterns are bad, and most patterns help us manage our daily lives. However, there are patterns that have that may not be the best but that we keep around because they are comfortable. An example of some of these patterns may be:

• You have an argument with a friend and then stop talking to your friend rather than talk to them about what happened

• You have a stressful day at work and think of quitting your job

• You are bored at home and spend hours "doom scrolling"

• Values (what matters vs what’s noise)

• Patterns (avoidance, distraction, inconsistency)

• Energy/capacity awareness

👉 Mechanism:

• Awareness + cognitive defusion (ACT)

• No pressure to change yet

Day 21 to 50 - I Don't Feel Like It

What do you do when you don't feel like doing anything? The whole thing with progress is that you have to do something, but that goes against feeling like you don't want to do anything.

“Can I begin, even when I don’t feel like it?”

• Micro-actions

• 5-minute starts

• Reducing friction

👉 Mechanism:

• Behavioral activation

• Lowering initiation threshold

Days 51 to 80 - Can I Keep Showing Up, Imperfectly?

“Can I keep showing up, imperfectly?”

• Consistency over intensity

• Handling missed days

• Adjusting to real-life variability

👉 Mechanism:

• Habit formation

• Self-determination (competence)

Day 81 to 93 - Expand

“What does more look like now?”

• Scaling effort

• Increasing challenge

• Identity shift (“I’m someone who…”)

👉 Mechanism:

• Identity consolidation

• Intrinsic motivation

Days 94 to 100

🔹 Option 2: More psychological / therapy-adjacent (but still accessible)

1. Orientation

• Values, direction, meaning

• “Why change?”

2. Activation

• Taking action despite resistance

• Exposure to avoided tasks

3. Regulation

• Managing thoughts, emotions, energy

• Adapting to inconsistency

4. Integration

• Making it part of your life

• Identity + sustainability

👉 This version leans more explicitly into Acceptance and Commitment Therapy