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The Core Practice

The Daily Rep Sheet

One moment. One review. Three questions. That is the entire practice. Done daily β€” even briefly, even imperfectly β€” this turns the ordinary moments of your life into deliberate training reps. Reps are what shift the baseline. Not insight. Not intention. Repetition with awareness.

1

Name one moment from today

A conversation, a reaction, a shift β€” something small and specific. One sentence is enough. Specificity beats length.

2

Notice where the shift landed in your body

Chest, shoulders, jaw, breath, gut. Your body registered it before your mind did. Name it honestly.

3

Identify which survival strategy ran

Fight, Flight, Freeze, Fawn, or Flock. These are not flaws β€” every one was formed as a solution. Name it without judgment.

4

Rate your access for the day

1 to 4. Not a grade β€” a measurement. The rep is complete whether you were reactive or regulated. What matters is that you noticed.

Start your rep
Track Your Shift
Consistent reps change the baseline.
Has yours shifted?
The Scorecard measures your access pattern across the five constructs β€” the same constructs your Daily Rep Sheet is training. As the reps accumulate, the baseline moves. The band that placed you when you started may not be where you sit today. Retake the Scorecard every 30 days to track your movement.
What changes first: Recovery speed. Not how rarely you react β€” how quickly you return. The Scorecard will show it before you feel it consistently.
Retake the Scorecard β†’
Five minutes Β· No email required to see your results Β· Free