01 · A six week program · starts 12 January 2027
Groundwork
$395Six weeks with the app, the programming and the writing that go with it. Six live evenings sit inside it. It ends, and you leave with a plan you run without me.
Runs for
6 weeks
In your app
From day one
Written for
This group
Your fee back
If you carry on
02 · Named before you decide
You know what every evening is before you pay for one.
What your week actually costs
Sleep, and why regularity wins
Breathing, the lever nobody tried
The thing you work around
Strength in the week you have
No call. The first real test.
What survived, and what you do next
Tuesdays, six to six forty five Pacific. The blank week is the most designed thing in the program: five evenings of building, then nothing from me for a week, and the audit of what actually held with nobody watching.
03 · It is a program, not six calls
What the six weeks actually contain.
From day one
Every week
At the end
04 · What an evening is actually like
Forty five minutes, and the same shape every week.
You can predict the rhythm by week three, which is the point. The theme changes. The shape does not.
The opening round
One sentence each, the same question every week. No discussion yet.
What happened
Last week’s experiment. Volunteers, never round robin. Three or four people, not everybody.
The theme
The part I bring. Where it comes from, and what it tends to look like in a real week.
Setting this week
You name your experiment and how confident you are, one to ten. Under a seven and it gets smaller, out loud, so the group sees it happen.
The close
What to watch for, by when, and one message to your pair.
Nobody is put on the spot. Three honest accounts are worth eight dutiful ones, and the people who stay quiet in week two tend to talk in week five, once they have seen that nobody gets graded.
What if my thing is not this week’s thing
Each week has a theme I bring. Each person’s experiment points at their own sentence, the one they named before the group started. Somebody whose sentence is about energy and somebody whose sentence is about their shoulder sit through the same fifteen minutes on sleep and leave with different experiments. That is the design rather than a compromise, and I say it out loud on the first evening.
Anybody with a respiratory condition, suspected apnea or a pregnancy gets the conversation on breathing week and not the experiment. Nobody tapes anything. Where something needs somebody who can examine you, I will say so rather than coaching around it.
05 · What gets measured
Four things, and not one of them is your weight.
Taken on the first evening and again on the last. Three of them produce a number, because people need something that moved that is not a feeling.
Your own sentence, rated one to ten
How confident you are about the thing you came for. The most important of the four.
A comfortable pause after breathing out
Stopped at the first definite urge, not held to a limit. It is a measurement, not a test, and almost nobody has ever taken it.
Sleep regularity
Seven wake times, and the spread between the earliest and the latest. Easier to shift than total hours and a better predictor of how you feel.
The sentence, rewritten
The first evening asks what you want different. The last asks what actually is.
No weight and no measurements. Off message for a program called start underneath, and it invites somewhere I have deliberately stayed out of.
06 · What it costs, and what it costs if you carry on
The whole fee comes back.
$395
What you pay now
−$395
Off your first block, if you start within 30 days
$0
What the six weeks cost you, if you do
Or two payments of $197.50. If you do not carry on you have paid $395 for a six week program and a written plan, and nobody follows up. If fewer than five people take a place the group does not run and anybody who has paid is refunded in full.
138EXPERIMENTS
Tracking your own progress works. Reporting it to somebody else works harder.
Harkin 2016 · n=19,951 · d=0.40
That one finding is the whole argument for a group rather than an app. Ten people on the same call, each one having said out loud what they are working on, is the cheapest version of the thing the evidence actually points at.
07 · Why six and not eight
The evidence pointed both ways, so I chose the side that gets finished.
66DAYS
Median time to automaticity. For exercise specifically it was 91.
n=96 · 84 day study
22% DONE
Completed the best funded behavioral program in the world.
First 100,000 referrals
Length wants to be longer. Completion wants it shorter. Every extra week asked for costs sign ups and costs completions, and the two extra weeks were not buying the habit.
The first group starts 12 January.
It is not open for sale yet. I am taking names, and taking a name creates no contract, reserves no place and takes no payment.
Tell me the one thing you would want different
One sentence back from you, one from me · no pitch