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Measure where you actually are, not where you assume you are.

Hold your body the way a decided person holds theirs.

Reclaim the first ninety minutes of your day from other people.

Treat attention as a countable stock, not an unlimited mood.

Say no in one sentence, without apology or explanation.

Reduce your week to the four things that actually move.

Keep a record you have not quietly improved.

Build sleep into the architecture of the day rather than the end of it.

Apply the Method to your practice of the Method.

Establish continuity that persists through interruption, absence, and doubt.

Bring stated intent and observed conduct into measured agreement.

Enter cadence with your cohort and hold it outside sessions.

Reduce what remains until only the load-bearing practice is left.

Formalise your relationship to the Method for the period that follows.

Carry a single line of practice through every part of the year.

Receive the standard by which your practice will thereafter be assessed.