Preview·This page is live at its real address and is not collecting email addresses yet.
Claim my page →Jonathan ragz
Free guide
A practical workbook
The Daily Evolution Workbook
Jonathan ragz
A 30-day plan to build habits that stick
31 pages · about 20 minutes to read · PDF
Inside the guide
8 chapters, and what each one leaves you able to do.
- 01
Map Your Day for Real
You list the specific moments that make up your day and pick the one you will change first.
- 02
Find the Trigger and Swap It
You name the cue that starts your worst habit and choose a replacement action for it.
- 03
Write a Rule You Can Keep
You draft one if-then rule for your trigger moment and read it back to yourself.
- 04
Stack the Habit on an Anchor
You attach the new habit to a routine you already do, and write the link down.
- 05
Shrink It Until It Feels Easy
You cut the habit to a two-minute version you can do on your worst day.
- 06
Plan the First Three Days
You schedule the exact time and place for the next three days of practice.
- 07
Track Your Streaks and Slips
You draw a simple tracker and mark your first successful days and one slip.
- 08
Write Your 30-Day Contract
You sign a one-page contract that sums up your rule, your plan and your reason.
Look inside
Two real pages, set exactly as they print.
01
Map Your Day for Real
You list the specific moments that make up your day and pick the one you will change first.
This exercise settles which single moment of your day you will change. It is worth twenty minutes because every habit you build later in this workbook hangs off that one choice. You need a normal weekday and a normal weekend day in front of you, a pen or a notes app, and no other screen open. You will list what you actually do, not what you intend to do, then pick the one moment that costs you the most but feels the easiest to swap.
Start with the last twenty-four hours. Write down every distinct block of time from waking to sleeping, in order, with a rough time next to it. Do not judge any of it. For each block, answer two questions: what triggers the start of it, and what you feel just before you do it. A trigger is the thing that happens right before, like your phone buzzing or you walking past the kettle. A feeling is one word, like tired, bored, restless, anxious, fine. Do that for every block, not just the ones you already know are problems. The point is to see the gaps between the trigger and the action, because a habit lives in that gap.
1. List your blocks from yesterday in this format: time, activity, trigger, feeling. Here is a worked example of the first three blocks, so you can see the level of detail that works. - 07:10, woke up, alarm on phone, groggy. - 07:12, scrolled news in bed, picked up phone to turn alarm off, curious. - 07:30, shower, stood under hot water, cold air from the bathroom, sleepy. You do not need to write full sentences. One or two words for trigger and feeling is enough. If you cannot remember yesterday, use today so far and work backwards for the rest.