13 Week Evolution 13 WEEK EVOLUTION
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The Week at a Glance

Decide it now.
Not at 6am
on Thursday.

Your tracker records what you did. This decides when you're going to do it — and almost nobody does that second part.

Fill in the four things that turn an intention into something that actually happens: what it follows, roughly when, where, and which days you actually mean it. Then print it, or post it.

Your card nothing yet

Pick your habits below and this fills in as you go. It saves on this device, so you can come back and finish it.
0%
of your rows
finished
Why bother

A tracker is a receipt. This is a decision.

Ask someone to "read more" and nothing happens, because that instruction has no time, no place and no trigger. Ask them to read ten pages after they get in bed and it happens — because getting in bed was already happening. You're not adding willpower. You're attaching the new thing to something already fixed in your day and letting the fixed thing do the remembering.

YOU ALREADY DID THIS ONCEOn Day 1 of the Kickstart, for the Daily 10. This is the same exercise for the rest of the ladder.
PLAN THE WEEK YOU HAVENot the one you'd have if work were quieter and the kids were older. A plan built for an imaginary week fails in a real one — and then you blame yourself instead of the plan.
THREE REAL DAYS BEAT SEVEN IMAGINARY ONESTick only the days you actually mean it. The card will tell you when you've gone under the program's floor.
THE FALLBACK IS THE POINTMost people skip the box at the bottom. It's the part that keeps a bad week from turning into starting over.
Step one

Which habits are you running?

Pick only what you're actually on right now. The number under each is the program's weekly floor — the card checks your days against it as you go.

Step two

Give each one a time and a place.

The After I column is the one that matters. Boring is correct — the best anchors are things you'd do whether or not this card existed.

Anchors that work
  • After I pour my coffee
  • After I drop the kids off
  • After I brush my teeth
  • After I park at work
  • After I put the kids down
Anchors that don't
  • In the morning — that's not a trigger, it's a third of a day
  • When I have time — you won't
  • After work — too wide, and the worst part of your day fits inside it
  • After my workout — you're anchoring to the thing you're trying to build
  • Whenever I remember — this is the problem, not the fix
Step three

The part everybody skips.

When the week falls apart

Pick the two you'd still do on the worst day of your worst week, then write a smaller version of each. A ten-minute walk instead of the workout. One bottle before noon instead of the full number.

That isn't lowering the bar. That's the plan that keeps a bad week from becoming a fresh start in January. Never miss twice — your fallback plan is the win.

One line. Naming it beats pretending you'll get to it.

Your card

Put it where you'll see it.

A plan in a drawer is a different thing from a plan on the fridge. Print it, or copy it and post it in the community — and then go steal a better anchor off somebody else's.

If this was useful

There are twelve more where this came from.

This is the planning sheet behind 13 Week Evolution — thirteen weeks, one habit at a time, each one attached to something already in your day so you stop relying on the version of you that feels motivated.

Take the Habit Audit Ten questions, about five minutes. Tells you which habit is actually breaking your week — and the one to fix first. Join The Daily 10 — free A free room and a 7-day kickstart. One habit, one check-in a day, a few hundred people doing the same one.