MY JOURNEY

Clarity, week by week.

Work in 12-week cycles. Four phases, a weekly check-in, and up to 3 lifestyle actions — so progress becomes measurable.

THE SYSTEM

Less at once. More impact.

Most plans fail from overload. My Journey gives you focus, rhythm, and a simple way to adjust. You learn in loops: measure → understand → act → re-measure.

Start with 2 lifestyle actions — build to 3 once the foundation is stable

Weekly check-in: what worked, what cost energy, what to simplify

Four phases in every cycle: stabilize → build → fine-tune → lock in

Spring et al. (2021)
Behaviour changeFewer simultaneous behaviour targets produces significantly higher adherence.
Spring et al. (2012)
Graded goalsStarting at 50% and building to 100% produces higher completion and better maintenance.
Harkin et al. (2016)
Progress monitoringMonitoring progress toward a goal is one of the most effective behaviour change techniques.
In practice
Cycle length12 weeks
Weekly check-inSunday · 1 min
Lifestyle actions2 in phase 1, max 3 from phase 2
End goalRetest after 12 weeks
EXAMPLE
Goal
Stabilize sleep rhythm and recovery
Measurable signals
Average sleep score
Night-time HRV
Perceived sleep quality
Actions per phase
Phase 1:No caffeine after 16:00 · Sleep rhythm max 45 min variance
Phase 2:+ Screen-free last hour (3 evenings/week)
Phase 3:Caffeine cutoff to 14:00 · Screen-free to 5 evenings
COMPOUNDING CLARITY

Each measurement makes the next step smarter.

Your body is a living system in motion. You learn faster when you work in loops: measure → understand → act → re-measure.

Data
Insight
Behavioral shift
New signal
Compounding
Clarity.
Carver & Scheier (1982)
Feedback loopBehaviour becomes more effective when you compare progress to your goal and adjust — the core of every feedback loop.
Harkin et al. (2016)
Progress monitoringMeta-analysis of 138 studies: monitoring progress toward a goal significantly increases the likelihood of achieving it.
Michie et al. (2009)
Self-monitoringSelf-monitoring of behaviour and outcomes is the most consistently effective behaviour change technique in the literature.
THE FOUR PHASES

Four phases. One cycle. Twelve weeks.

Every cycle moves through four phases — from entry level to locked in.

Lally et al. (2010)
Habit formationAutomaticity follows a curve with a median of 66 days — the first repetitions count the most.
Gardner et al. (2012)
Habit & contextContext-dependent repetition is the core of habit formation — not motivation or willpower.
1/ 4
Phase 1Week 1–3
Stabilize

Build a baseline. Reduce variation so your data becomes easier to read.

RhythmRecoveryFoundation→ First habit
Phase 2Week 4–6
Build

Focus on the themes with the biggest impact from a stable foundation.

ProgressionBalanceConsistency→ Momentum
Phase 3Week 7–9
Fine-tune

Personalize: what works for you, when, and how much.

ResponseTimingDosage→ Precision
Phase 4Week 10–12
Lock in

Make it a habit that holds up even in busy weeks.

RoutineMaintenanceRelapse prevention→ Proof
FOCUS

Less noise. More signal.

Too many changes at once means you can't tell what worked — and you disengage faster. We deliberately start with two actions, not three. The third is added once the first two are stable.

Better consistency

Less noise in your signals

Faster learning

Iyengar & Lepper (2000)
Choice overloadMore options leads to less action — limiting choice improves decision-making.
Spring et al. (2021)
Behaviour changeFewer behaviour targets produces significantly higher adherence.
Too many at once
New sleep scheduleDaily exerciseNo alcoholCold showersIntermittent fastingSupplement stack

What worked? Unknown.

Max 3, focused
Sleep before 23:00
10 min walk after lunch
No caffeine after 14:00

Signal stays clear.

Your signals. Your direction.
One step at a time.

Start your Journey, choose a focus, and get a weekly plan based on your data.

More about the system →
FAQ

Frequently asked questions.

Why only three lifestyle actions?
How long before I see progress?
What happens after 12 weeks?
Is this medical advice?