Training and Tools
Weekly plans, 21-day challenges, routines, assessments and workbooks to practice and make progress
My mind settles when I stop fighting what is.Calm
Weekly Plan: Calories Without Obsession in 7 Days
Count for a few weeks so you never have to count again: find your real maintenance and then drop the log.
Weekly Plan: Recovery and Deload in 7 Days
Half the volume and the same intensity. The week that lowers fatigue and lets the adaptation hidden underneath show up.
A 10-Minute Warm-Up Routine
Three blocks that genuinely prepare the session, with ramp-up sets and a three-minute emergency version.
21-Day Challenge: Strength from Scratch at Home
Three weeks to install the five movement patterns with no gym, buying nothing, and on three days a week.
Weekly Plan: Cardio with Judgement in 7 Days
Two speeds and nothing in between. Seven days to leave the no man's land that tires like hard work and adapts like easy work.
Weekly Plan: Logging and Progression in 7 Days
Seven days to install a log you actually consult and an explicit way to increase. Without changing your routine.
Weekly Plan: Protein and Labels in 7 Days
It removes nothing and counts no calories. Hit your protein spread across meals and learn to read what you buy.
Weekly Plan: Back to Moving in 7 Days
For anyone who''s been off a while and wants to come back without stopping again. Half of what you think, frequency before intensity, and the next-day criterion.
Weekly Plan: Stoicism Turned Outward in 7 Days
The half that never gets popularized: Hierocles'' circles, the question of what is fitting, and justice as the virtue nobody quotes.
Weekly Plan: Financial Audit in 7 Days
It isn't about spending less: it's about looking at what you already have. Fees, forgotten products, the overdue conversation and the doors fraud comes through.
21-Day Challenge: Decide and Let Go
What you actually control, how much you can stand not knowing, when it's time to quit, and how to stop treating your future self like a stranger.
Weekly Plan: Health Check-Up in 7 Days
Seven short sessions to catch up on what you haven't looked at in years: skin, hearing, vaccines, weight, pain and blood work.
21-Day Challenge: Speak Better in Public
Three weeks of concrete mechanics: air and posture, fillers and pauses, and real application in meetings and presentations.
A Week of Thinking Better
7 days to sharpen how you think, decide and learn: mental models, recognizing biases, deciding with judgment and learning with what works.
Serenity Week
7 days to turn down the mental noise: getting started with meditation, managing anxiety, complaining less and cultivating acceptance.
Stoic Fortitude Week
7 days to face adversity with fortitude: turning problems into raw material, taming worry and keeping the ego in check.
Essential Focus Week
7 days to regain control of your time and attention: doing less but better, choosing your daily priority and protecting it from the noise.
Growth Mindset Week
7 days to change your relationship with difficulty and with your certainties: from protecting your image to learning, from waiting to acting.
A Week to Speak in Public With Confidence
7 days to prepare a public talk, combining mastery of fear, vocal technique and message construction.
Vocal Training Week
7 days to train your voice as an instrument: breathing, vocalization, diction and modulation, with a short exercise each day.
Willpower Week
7 days to train your self-control as a biological capacity: breathing, physical base, mental traps and connecting with your future self.
Indistractable Week
7 days to reclaim your attention with Nir Eyal's method: internal triggers, blocks of focus, external triggers and pacts.
A Week According to Your Tendency
7 days to discover your tendency (upholder, questioner, obliger or rebel) and design your habits to fit it, following Gretchen Rubin.
Tiny Habits Week
7 days to create a habit without willpower using the Tiny Habits method: make it minuscule, anchor it to something you already do, and celebrate it.
Habit Loop Week
7 days to redesign a habit with Charles Duhigg's loop: isolate the cue, find the real reward and swap the routine.
Gottman Method Week
7 days to apply the keys of relationships that last: banishing the four horsemen and feeding the 5-to-1 ratio of affection and respect.
A Week to Rekindle Desire
7 days to bring back the space, novelty and play desire needs in a relationship, without giving up the security of love.
Week: Love as a Practice
7 days to exercise love as an activity you cultivate — care, responsibility, respect and knowledge — following Fromm's The Art of Loving.
Secure Attachment Week
7 days to recognize your attachment style, understand your reactions to closeness and conflict, and take steps toward a more secure bond.
Conscious Hunger Week
7 days to tell physical hunger from emotional hunger and insert a pause before eating on impulse — no diets, no guilt.
Nature and Calm Week
7 days of small forest baths and sensory presence to lower stress, wherever you live.
Strength at Home Week
7 days to get started with bodyweight strength training, with no equipment, learning progression and rest.
The View From Above Week
7 days to train Stoic perspective and learn to see your problems in their true proportion.
Conscious Spending Week
7 days to regain control of your impulse purchases by putting time and friction back between the urge and the spending.
Anti-Procrastination Week
7 days to break the cycle of putting things off by reducing the friction of starting and addressing the emotion behind the avoidance.
A Week Without Comparisons
7 days to defuse the habit of comparing yourself to others and refocus your attention on your own progress.
Week: Master Your Emotional Hijack
7 days to recognize the signs of an amygdala hijack and get your rational side back before you react.
Body Language Week
7 days to project an open, confident presence and learn to read other people's non-verbal signals.
30-Day Plan: Authentic Connection and Attraction
Thirty days to connect genuinely — meeting people and tending your existing bonds — from your authentic self, with no tricks or personas.
21-Day Challenge: Master Your Emotions
Three weeks to recognize, regulate and express your emotions instead of being governed by them.
21-Day Challenge: Overcoming Shyness Step by Step
Twenty-one days of gradual exposure so shyness stops deciding for you, from the easiest step to the most demanding.
21-Day Challenge: Social Skills From Scratch
Twenty-one days to build the foundations of a richer social life: listening, presence, rapport and genuine bonds.
Weekly Plan: Conversational Mastery Week
One week to transform how you start, sustain and close conversations with anyone.
The Advanced Conscious Communicator's Routine
Integrate deep listening, body language, rapport and ethical influence into your everyday communication.
30-Day Challenge: Relationships That Matter
Thirty days to strengthen the most important relationships in your life through concrete acts that are small but transformative.
Weekly Plan: Sleep Reset in 7 Days
Seven nights and seven days to rebuild, from the basics, the habits that most affect how you sleep.
21-Day Challenge: Daily Stoic Practice
Twenty-one days to make Stoicism a living practice: the dichotomy of control, the virtues and apatheia, step by step.
30-Day Plan: A Financial Detox to Regain Control
Thirty structured days to diagnose your leaks, build your system and regain real control over your money.
21-Day Challenge: Rebuilding Self-Esteem
Twenty-one days of small but meaningful practices to talk to yourself differently and build self-esteem through action.
Weekly Plan: Nutrition Reset in 7 Days
One week to reset your relationship with food, cut out ultra-processed products and get back to the simple things, without counting calories.
30-Day Challenge: Daily Movement, No Excuses
Thirty days to make movement a natural part of your life, with 10 to 20 minute sessions and no equipment.
The Conscious Communicator's Daily Routine
Four daily blocks of 1 to 5 minutes to transform how you speak and listen without adding time to your schedule.
21-Day Challenge: Magnetic Conversationalist
Three weeks of daily micro-habits to master listening, strategic questions and conversational flow.
Conversational Mastery Week
7 days of micro-habits under 5 minutes to transform your listening, questions, body language and storytelling.
Social Confidence Week
7 days of progressive micro-habits to overcome shyness and connect with people naturally.
Financial Clarity Week
In 7 days, master expense tracking, the purchase pause and round-up saving.
Stoic Resilience Week
7 days practicing the dichotomy of control, premeditatio malorum and amor fati to strengthen your mind.
21-Day Challenge: Own Your Morning
Build a powerful morning routine in 21 days, combining movement, journaling and gratitude.
21-Day Challenge: Mindful Eating
Transform your relationship with food in 21 days without restrictive diets — just micro-habits.
21-Day Challenge: An Active Body Without a Gym
From sedentary to active in 21 days, with micro-movements that stack onto your existing routine.
21-Day Challenge: Whole-Body Health
Hydration, sleep, breathing and self-observation: 21 days to build your preventive shield.
The Modern Stoic's Morning Routine
Combine negative visualization, a daily intention, movement and journaling in 10 minutes every morning.
The Total Recovery Evening Routine
Close the day with Stoic reflection, stretching, gratitude and sleep preparation in 15 minutes.
The Productive Professional's Routine
Micro-habits for finance, social skills and self-help, built into your working day.