One of them shows you how to start. The rest each take a single habit from 13 Week Evolution and go all the way down on it — the number, the reason, and the three or four ways people actually get there. No email required, nothing to join. Use them on their own if that's all you need.
You joined. Now what? The five places and what each is for, the four rules that decide whether any habit sticks, and a two-minute plan builder for your time, your trigger and the version you still do on a day that comes apart.
GET ORIENTED →Your tracker records what you did. This decides when you're going to do it. Build the card, print it, put it on the fridge — and get a warning when you've planned fewer days than the habit actually needs.
OPEN THE BUILDER →The number is the easy part. What's in here is the part nobody hands you — three different ways to actually hit it, so you can pick the one that survives your week instead of the one that sounds best.
OPEN THE GUIDE →One number, worked out from your goal weight and a level you can actually hold — then a plate builder that shows what it looks like in real food, meal by meal, so you find out where your day falls short instead of guessing.
GET YOUR NUMBER →You don't decide your bedtime — your wake time does. Put your alarm in, get your lights-out, screens-off and last-coffee times back, then pick the one Sleep Win you'd still do on your worst night.
WORK OUT YOUR BEDTIME →The smallest amount of strength training that still changes something, and how to do it in a garage with no equipment if that's what you've got.
IN PROGRESSA printable version of each guide lives in The Daily 10 — the free room — along with a fill-in sheet for the plan you pick. The pages here are the whole guide; the room is where you do it with other people.
These are four of thirteen. The program is the whole ladder, in order, with a tracker that keeps score and a room of people on the same week as you.
