Your 30-Day Follow-Through Plan¶
The seven-day course teaches concepts. This 30-day period tests whether the ideas help you behave differently.
1. Set the experiment¶
# My 30-Day Plan
Start date:
Review date:
Goal (observable, realistic, time-bound):
Why it matters:
Process metric (behavior I can perform):
Outcome metric (result I hope to influence):
Baseline (what is true today):
Target after 30 days:
Main obstacle:
If–then plan:
My visual rehearsal (2 minutes):
My spoken statement (1 sentence):
My optional audio script (under 90 seconds):
One external constraint:
One person's autonomy or boundary I must respect:
2. Daily tracking table¶
Copy one row per day into your journal or spreadsheet.
| Day | Action completed? | Minutes | Obstacle | Response | What I learned |
|---|---|---|---|---|---|
| 1 | |||||
| 2 | |||||
| 3 | |||||
| … | |||||
| 30 |
3. Weekly review (Days 7, 14, 21, 30)¶
Answer these questions honestly:
- How many planned actions did I complete? Count them.
- What progress is visible in my process metric? In my outcome metric?
- Did the mental practice improve clarity or preparation? What observations support that?
- What barriers were internal? What barriers were external?
- What other factors might explain any improvement or setback?
- What one change will I make for the coming week?
4. Decide what to keep¶
At the end, choose continue, adjust, or stop for each technique. Keep a practice if it helps you prepare or act and has acceptable costs. Change it if it consumes time without useful benefit. Stop it if it increases distress, encourages self-blame, or replaces necessary real-world action.
5. Example: Maya's week-one review¶
Maya planned five tailored proposals but sent three. She received one reply. Her visualization made starting less intimidating, but the biggest obstacle was poor prospect research. Next week she blocks one hour for finding qualified leads. She does not conclude that the reply proves the Law of Attraction, nor that two missing proposals prove a negative set-point.