MY JOURNEY

Clarity, week by week.

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

THE SYSTEM

Less at once. More impact.

Most plans fail from overload. Noise goes up. Learning goes down. My Journey gives you focus, rhythm, and a simple way to adjust.

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

Iyengar & Lepper (2000)
Choice overloadWhen people face more options, they are less likely to choose and less satisfied with what they choose.
Scheibehenne et al. (2010)
Focus & constraintLimiting the number of options reduces cognitive load and increases follow-through.
Spring et al. (2021)
Behaviour changeSimultaneous behaviour change produces better outcomes than sequential — when the number of changes is kept small.
Spring et al. (2012)
Half-goal → full-goalStarting at 50% of the end goal and building to 100% produces better long-term outcomes than starting at full intensity.
Input
Lifestyle dataalways
Sleep, movement, nutrition, recovery
Wearable dataSleep, recovery, activity
Blood dataBiomarkers, lab results
Wearable or blood — min. 1 required, both recommended
In practice
Cycle length12 weeks
Weekly check-inSunday · 1 min
Lifestyle actions2 in phase 1, max 3 from phase 2
Week 1–124 phases
Reviewevaluate + new focus
Repeatnext cycle
Outcome
Clearer signal → smarter next stepLess noise. Faster learning.
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.
OBJECTIVE AND KEY RESULTS

A personal goal, backed by measurable signals.

Direction from evidence. Your Objective sets the goal. Your Key Results — from Blood, Wearable and Perception — show whether you are moving.

ObjectiveWhat you want to improve this cycle.
Key ResultsMeasurable signals from your blood, wearables, or perception that show progress.
Lifestyle actions2 in phase 1, max 3 from phase 2 — the actions you take each week.
Weekly check-inWhat worked, what didn't, and what to adjust — how you learn and stay realistic.
12-week cycleFour phases: from 60% entry level to target frequency to maintenance. Ends with a retest.
Locke & Latham (2002)
Goal-setting theorySpecific, challenging goals consistently lead to higher performance than vague or easy ones — the foundation of goal-setting theory.
Harkin et al. (2016)
Progress monitoringMeta-analysis of 138 studies: monitoring progress toward a goal significantly increases the likelihood of achieving it.
Doerr (2018)
Objectives & Key ResultsOKRs (Objectives and Key Results) create alignment between ambition and measurable outcomes — used here to connect your goal to trackable signals.
EXAMPLE

Objective

Stabilize sleep rhythm and recovery

Key Results

Sleep regularity (% nights within 45 min of target bedtime)
Sleep duration (avg. hours per night)

Leefstijlacties

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

You act, you measure, you adjust.

THE FOUR PHASES

Four phases. One cycle. Twelve weeks.

Each 12-week cycle moves through four phases. Together they turn a goal into a system — from baseline to autopilot.

Lally et al. (2010)
Habit formationAutomaticity follows an asymptotic curve with a median of 66 days — the first repetitions count the most.
Wood & Neal (2007)
Context & automaticityBehaviour linked to a stable context (time, location, preceding action) becomes automatic faster.
Gardner et al. (2012)
Habit & stable contextContext-dependent repetition is the core of habit formation — not motivation or willpower.
Spring et al. (2012)
Half-goal → full-goalStarting at 50% of the end goal and building to 100% produces better long-term outcomes.
1/ 4
Phase 1Week 1–3
Stabilize & build foundation

Start with 2 actions at a lower entry level — 60–70% of your end goal. Anchor each action to a fixed moment in your day. Consistency over intensity.

2 actionsLower entry levelAnchor to context→ First habit
Phase 2Week 4–6
Build & add 3rd action

Your 3rd action is added — if your first two are consistent. Frequency and targets increase to 80–90%. First results become visible in your data.

3rd action addedIncreased targetFirst trends→ Momentum
Phase 3Week 7–9
Optimize & fine-tune

You reach your target frequency. Based on your check-ins and data, we fine-tune timing and dosage. What doesn't work gets swapped — no guilt.

Target frequencyFine-tune on responseSwap if needed→ Precision
Phase 4Week 10–12
Lock in & prove

No more increasing — hold the line. You set your maintenance level and make a relapse plan. Blood test scheduled: your results confirm what changed.

Maintenance levelRelapse preventionRetest→ Proof
WEEKLY RHYTHM

Every Sunday: reflect. Then adjust.

A short check-in that keeps your plan realistic — and makes it a little more precise every week.

Reflect
+
Look ahead

One minute each week.

Not trying harder. Adjusting smarter.

Harkin et al. (2016)
Progress monitoringMeta-analysis of 138 studies: monitoring progress toward a goal significantly increases the likelihood of achieving it.
Carver & Scheier (1982)
Feedback loopBehaviour becomes more effective when you compare progress to your goal and adjust — the core of every feedback loop.
Michie et al. (2013)
BCT taxonomyA standardised taxonomy of 93 behaviour change techniques — providing a common language for what actually drives behaviour change.

EXAMPLE · REFLECTION: PAST WEEK

How was your energy this week?

Average across the day

1Poor
2Low
3Okay
4Good
5Top

How well did this plan fit your week?

Think about time, energy and space

1Bad
2Low
3Okay
4Well
5Perfect

What was most in your way?

Too little time

Work / travel

Tired / stressed

Social obligations

EXAMPLE · OUTLOOK: NEXT WEEK

How much space do you have next week?

Normal

Regular week, usual rhythm

Busy

Less time, more on your plate

Very busy

Survival mode, barely any space

Where do you place your emphasis this week?

Recovery

Recharge, reduce pressure

Consistency

Stay the course, build habits

Progress

Push a little harder, level up

What changes based on your input?

Intensity lowered · Extra recovery built in

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. Research shows that a lower entry level leads to higher success rates. The third action is added once the first two are stable.

Better consistency

Less noise in your signals

Faster learning

Iyengar & Lepper (2000)
Choice overloadWhen people face more options, they are less likely to choose and less satisfied with what they choose.
Scheibehenne et al. (2010)
Focus & signalMeta-analysis confirms that limiting choice is most effective when options are complex or unfamiliar.
Spring et al. (2021)
Behaviour changeFewer simultaneous behaviour targets produces significantly higher adherence than four or more.
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.

WHAT YOU GET

Your goal, your focus, your progress.

Everything in one place — so you know what you are doing, why it matters, and what it changes.

Locke & Latham (2002)
Goal-setting theorySpecific, challenging goals consistently lead to higher performance than vague or easy ones — the foundation of goal-setting theory.
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. (2011)
Behaviour change wheelThe Behaviour Change Wheel provides a systematic framework for designing interventions based on capability, opportunity, and motivation.
PHASE 2 · WEEK 5More energy, better sleep
Sleep regularity (wearable)
62% → 71%
Sleep duration (wearable)
6h 20m → 7h 05m
Sleep quality (perception)
3 → 4 / 5
Energy level (perception)
3 → 4 / 5

"Wearable scores are trending up after adding the 3rd action in week 4. Blood markers need more time — retest at week 12."

Each phase builds on the previous one. That's how it becomes measurable.

Your chosen domain and goal

Phase and week status

Lifestyle actions on track with a short reflection

Short learning modules per lifestyle domain

Objective + Key Results in one view (Blood, Wearable, Perception)

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

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

FAQ

Frequently asked questions.

What data do I need?
What if I miss a Sunday check-in?
Why only three lifestyle actions?
What happens after 12 weeks?
How long before I see progress?
Is this medical advice?
How is my data handled?