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

Put your whole week on one page and stop consulting anything else.

Choose a single act that happens daily regardless of conditions.

Hold your body the way a decided person holds theirs.

State what you are doing in one sentence a stranger would understand.

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

End the working day on a written line rather than on fatigue.

Count what you take in before deciding what to change about it.

Perform the same hour, in the same order, until the order disappears.

Hold one hour a day that asks nothing of you and answers to no one.

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.

Decide once, in advance, about the requests that keep returning.

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.

Maintain the record during a period in which you are not reviewing it.

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

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

Accept a correction issued without explanation and apply it in full.

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

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

Occupy your position in the sequence without advancing for one full year.