This week, you’re going to define one personal operating standard. An operating standard is not a goal. It’s a rule you live by — especially when things are inconvenient. Examples of operating standards: • “I don’t skip training two days in a row.” • “I eat seated, without my phone, every meal.” • “I stop work at a fixed time and protect sleep.” • “I move my body daily, even lightly, no exceptions.” • “I speak honestly instead of avoiding discomfort.” Notice what these have in common: They are clear. They are binary. They don’t rely on motivation. Your task this week: 1. Choose one area that matters most right now 2. Write one clear operating standard for it 3. Live by it for the rest of the week If you break it, you don’t quit. You notice it, reset, and continue. The goal is not a perfect week. The goal is to experience what it feels like to live with clear expectations of yourself. Check in under this post once you’ve written your standard You don’t need to justify it. Just name it. This is concrete. This is new. This is useful.

Here’s the process: 1. Keep the same standard you chose on Day 1 2. Make one adjustment to support it 3. Practice with the adjusted structure today Examples of clean adjustments: • Fixing the block start time • Removing distractions before the block • Shortening the block slightly but honoring it fully • Changing the order of your blocks What is not allowed today: • Changing the standard itself • Lowering the expectation • Adding exceptions Check in tonight with one sentence: • “The standard felt more supported when…” or • “The standard still struggled when…”

Here’s the process for today: 1. Name one moment your standard held 2. Name one moment it didn’t 3. Identify what was present in both moments Examples: • Clear start time • Low energy• Distraction • Rushing • Emotional friction Do not fix anything yet. Do not rewrite the standard. Just notice the conditions that support or undermine it. Check in tonight with one sentence: • “The standard held when…” • “The standard broke when…” This keeps people out of shame and out of tinkering.

Here’s how to work with your operating standard today: 1. Enter the day intending to live by it 2. When resistance shows up, pause instead of reacting 3. Notice what you tell yourself in that moment 4. Continue with the standard as best you can If you keep it, note what helped. If you break it, note how it happened. No self-criticism. No course correction yet. We’re collecting data, not judging performance. Check in tonight with one sentence: • “The standard held when…” or • “The standard broke when…” This adds clear process, not pressure.

This week is not about motivation. It’s a test. You will choose one standard from the list below and live up to it for 7 days. No substitutions. No reinterpretation. Choose ONE: - Training: minimum 30 minutes, 3 days, no skipping - Nutrition: no eating standing up or distracted, every meal - Sleep: lights off by a fixed time, 5 nights minimum - Movement: 8,000 steps daily, no averaging - Phone: no phone after 9pm, 5 nights You check in daily under this post with: DONE or NOT DONE No explanations. If you miss a day, you still report and continue. This is not about being impressive. It’s about being reliable. That is a challenge. Adults feel this immediately.