Frameworks · 420

Every framework,
built from the research.

Built from over 2,000 studies and 1,000,000 people, turned into 420 frameworks you can use the same day. Body, mind, social life, craft and building, each with a drawing that shows it in one look.

How sure we are: S StrongP PromisingE Built from practiceC Contested

Body (83) · Mind (105) · Social (95) · Craft (72) · Build (65)

Body

1 EThe 70% rulePractise at about 7 of 10. Perform only what lands 9.2 SThe hot-state ceilingDecide your limit cold. In the moment you can go lower, never higher.3 PThe tendon lagStrong enough isn't the same as ready.16 SCThe late start: starting early doesn't decide who gets goodStart age didn't decide who got good. How you practise does.17 PBodyweight equivalence: the muscle doesn't know if it's a barbellLoad + effort builds muscle. The tool is up to you.18 PSSleep is trainingThe cheapest performance drug there is: more sleep.24 SThe fascia truth: foam rolling buys range, not performanceRoll for range and recovery feel. Not for power.25 SPCold as a toolJudge the cold over the next day, not in the bath.28 PThe six-week glowAbout 3 more portions of fruit and veg a day. Judge it at week six.29 PBeauty sleep is real, and smaller than you thinkOne bad night reads as 'tired', not 'ugly'. Sleep is the honest looksmax.30 SThe protein ceilingHit ~1.6 g/kg from food. After that, it's the training.31 PSThe strain threshold: tendons only listen to heavyHeavy, slow holds for months before you add leverage.64 SThe cue is a hypothesis: film itFilm it. Keep whatever wins for you.65 SSee it, then do itImagery on top of reps. Never instead of them.66 SOne word per elementPrecision gets an instruction. Power gets a shout.67 SLearn blocked, keep it mixedMixed feels worse today and sticks better next week.68 EThe fail budget (freestyle competition)Compete only with what lands 9 of 10. One risk element per round.69 PEight is the floor for teen athletesFor teen athletes, 8 hours is the minimum, not the goal.70 PHours ≤ age, and keep the playStructured hours under your age. And keep the play.84 SPSame time every nightFix the wake time. Everything else follows it.88 PZero pouches: the honest versionA dependence for nothing worth having.96 PSNatural looks, honest claimsNatural only. In the order the evidence supports.120 SPThe fear ladderThe body heals on its own clock. Confidence needs training too.121 SPSPF is the real anti-agingThe one anti-aging habit with a trial behind it.124 PWrist pain is a stop signPain that lasts into tomorrow isn't something to push through.125 PCreatine: food first, then askFood, sleep and training first. Then a conversation.126 CNever breathe hard before waterNo power breathing near water. Ever.127 PTrain for what you can do, not how you lookThe mirror is a judge that's never satisfied.128 PTrain with people, not just near themAt least one session a week together. Linked to longer lives.129 SBuild in blocks, peak for the dayConsistency beats the plan's shape. But the shape helps a little.130 SFuel the workNever cut hard in a heavy block. Eating enough is training.131 SCNo spikesGrow the week in small steps. Sudden jumps are where injuries live.132 SSleep your own numberNot a generic 7–9. Yours.133 EThe coach's mirrorThree lines after every session. About the task, not about you.134 ETraining other people safelyThe day you coach someone, their safety is your job.135 SThe routine before the repSame 20 seconds every time. Training and competition.136 SPFrequency for skill, sets for sizeSkills want often. Muscle wants more.137 SThe teen fuel plateProtein, carbs and colour, every meal. No cutting while you grow.177 SCaffeine: capped, early, saved for the day that countsMy pre-workout is eight hours of sleep.181 PEBalance from the fingers, not the hipsLock the line. Steer with the hands. Bail out clean.182 EPThe hard-week floorDrop to the floor, not to zero.187 SPLight in the morning, dark at nightTeen clocks drift late. It's biology, not laziness.188 SETrain when you'll performAny time builds strength. The last weeks should match the day.196 SPReps are overload too: the 6–30 windowFind the variation you can do for 6–30 clean reps. Add reps.197 SPClose for size, fresh for skillMuscle sets near failure. Skill sets with something left.198 PThe progression ladderFind your rung. Climb when you've earned it.199 PFull range first, stretch under load lastFull range by default. Stretched partials to finish.204 SPMostly whole, eaten slowlyMostly whole food, because ultra-processed food makes you overeat without noticing.205 SEVitamin D: October to AprilFor bones and health. Not for performance.206 SPAlcohol: the 18 line and the recovery costUnder 18: none. After that, your call, with the facts.207 SERaise, prime, rehearse: the 10-minute warm-upSame three steps, same order, every session.208 SEThe prevention programme is the warm-up6–8 minutes, the same every time. About a third fewer injuries.209 SPLoad the tendon, track the painPain up to 3–5 is fine if it's gone by tomorrow morning.239 EBoring is the edgeKeep doing the basics. That's the edge.255 SPWalk after you eatTen easy minutes after the big meal.274 PCDo the part you don't wantOne rep a week you don't want.298 SPGet up every 30Break the sitting every 30 minutes.299 SSteps, not a magic numberWalk daily. The number is a floor.300 PEStrong feet, slowlyStrengthen the feet. Change shoes slowly.301 SPLand under youLand under your hips. Your knees are fine.304 SEStrong enough, not hugeTwice a week, for life. Capable, not bulky.310 SPThe bed means sleepBed = sleep. Thinking happens in the chair.313 PLegs for the brainStrong, fast legs. A sharper brain later.314 PMinutes that count four timesBreathe hard for a minute. It counts four times.316 PDrink before you dry out1% dry is enough to feel worse. Drink during.317 PFitness is the protectionFit for years beats hardest for months.318 SMovement is part of the treatmentMovement belongs in the treatment plan.388 PSleep on the skillPractise today. Judge it tomorrow.389 EMake it matterName what's riding on it.390 PCA ritual, not a detoxKeep it for calm. Not for detox.391 SEEvery muscle, every 72 hoursHit each muscle about every 72 hours.392 EThe 3-to-5 rule for strength3 to 5 of everything. Heavy, clean, rested.393 EThe 5-4-3-2-1 week5 active, 4 workouts, 3 sweats, 2 hard, 1 long.394 PEFix the weak link, then round outLow? Train it. Good? Round out.395 EA plan beats a better planWrite it, track it, beat it a little.396 SCMouth exercises for sleep, not a new skullFor snoring and apnea: yes. For a new jaw: no evidence.397 PFace exercise: small, real, soft tissueA little fuller over months. Muscle, not bone.411 SSplit cardio from powerPower first and fresh. Cardio 3+ hours away.412 PAbs for strength, not for the bellyFood reveals them. Training builds them.413 SEEight dials when the reps get easyOne dial at a time, then the next rung.416 PSLighter helps, under-fuelled breaksLeaner helps. Starving doesn't.419 PThe middle is where it breaksThe start is safe. The top is earned. The middle breaks.420 PDrills build it, the shape teaches itDrills for strength. The real shape every session.

Mind

4 SThe object splitSkills build what you can do. They never decide what you're worth.5 SPYour exaggerations are a blueprintBuild the thing you were pretending to be.6 SThe perfection taxGive rehearsals a rehearsal standard.7 PA specific list before sleepFive minutes, tomorrow only, specific. Then lights off.8 SThe recorded lineProgress you write down and share is progress you keep.9 SJudge a habit at day 66, not day 7Missing one day didn't change the curve. Quitting does.15 SThe if-then planGoals don't start behaviour. Situations do.20 SStress as fuelBoth halves together. Either one alone didn't work.21 PSThe present mind: acceptance is the part that worksDon't wrestle the thought. Notice it, let it be, come back.22 SWriting it outA tool, not therapy. Real trauma deserves a professional.32 SMeaning as a practiceMeaning is something you do, not a label you wear.56 SDesign beats willpowerYou don't run out. You run into friction.57 PLearn first, earn secondNew game? Learn the moves before you set the money goal.60 PClose the loop before you switchFinish it, or write the next step. Then switch all the way.61 SThe procrastination formulaMake it nearer, smaller, likelier, and worth it.63 PMoney's real curveMoney helps. It won't fix what's wrong.71 SMove for moodOn a low day, the first tool is movement.72 PTwo hours green120 minutes a week outdoors, split any way you like.73 PSCreate more than you scrollAt the end of the day: which side was bigger?75 SCoach, not criticTalk to yourself like you'd talk to a teammate.76 SPick your calmBoth work a little. Pick the one you'll actually do daily.83 ESCan, may, wantFix the missing letter, not the person.85 SMost people bend, not breakResilience is the normal path. Weeks of struggle? Get help.86 PA thought is a thoughtIt doesn't argue with the thought. It loosens its grip.87 EPControl, influence, acceptPut your effort in the first column only.89 PPurpose is protectiveWrite your why. Reread it daily. Act on it weekly.90 EThe smoke detectorFire, or toast? You don't have to run out every time it beeps.91 PTough and kindTurn the voice to kind. Never turn the standards down.93 PCThe unplugged dayA three-week test, not a cure. Keep it if it helps.94 EPSay what you made of itTell it as choices, not as growth.97 SMeditation comes with a labelIf a practice makes you feel worse, stop and tell someone.98 EPMeaning lives in the bodyTake the structure, not the tricks.99 SBreathe at sixFive minutes. It raises heart-rate variability. That's the honest claim.103 ESettle the values fight firstFor each project, decide which value leads. Then it breaks the ties.123 STest, don't rereadPull it out of your head. That's what makes it stay.140 SEBuild the conditions, not the feelingDon't chase flow. Set it up and let it come.141 EThe creator's off-switchJudge yourself by the work, not the algorithm.146 SCPractice explains some, not allTrain like practice matters. Never tell anyone they failed for not grinding.150 CMindset is a seed, not a spellBelieve you can grow. Then go and prove it, rung by rung.151 SEffort, not gritKeep the effort. Let your interests move.155 PTell someone above you, not everyoneTell one person the plan and the date. Not everyone the identity.183 SPDebrief it like it was a friend'sFour questions within 48 hours. Then do the fourth one.184 PSThe near-miss ruleThe danger after a failure is quitting, not the failure.185 SReward the comeback, not the streakThe session after a miss is the one that counts.186 PBundle itThe treat only lives at training. It helps a bit.226 PSFact, then frameSay the fact, then what you made of it.233 EHard things earlyNewest, hardest habit first in the day.234 PSRehearse the steps, not the winPicture the steps, then write the if-then.235 ESThe 21 + 21 test21 days to build, 21 to test.236 EAfter the slip, one good thingCatch the slip, do one good thing.237 SAny room, no effortMove it. If it still runs, it's a habit.252 PEOne sigh, then speakDouble inhale, long exhale. Then decide.253 STest, don't re-readRead once. Test yourself tomorrow.254 PCThe quiet blockOne block a day. Phone in another room.256 EShut up, suit up, show up, step outFill your roles. Once a day, step out of them.258 SPWhy not a zero?0–10, then: why not lower?261 EThe second scoreScore a 10 on how you took it.263 PWarm-up task firstWarm up, do the boring one, save the best.264 EBetter, and someone else betterDid I get better? Did I make someone better?272 SName the middleFlat has a name: languishing.275 SEThe proof jarCollect proof. Read it on bad days.276 SPThe second voice, by nameAnswer the doubt by name. Firm, not cruel.277 EPStart now, not at :00Start now. Or decide not to.279 SCDig for the grainFind what you did before anyone told you to.280 PEReal or fake sublimeSwap the rush for something that lasts.281 PEChoose what to ignoreAct on it once, or let it go.289 SPAgency + gratitudeWhat did I move? What am I lucky to have?290 SPConfidence: where, and why?Find the one carve-out. Check the why.293 SECut the new pathNew beliefs are paths. Walk them daily.297 EPause, don't swear offA pause with an end date, not forever.302 SPNecessary or rewardingMake it social. Make it a promise.305 PEBetter than the defaultsReset three defaults: alerts, colour, counts.306 PGuess before you lookGuess first. Then look.307 PYour signal firstYour work first. Their noise later.308 PThe 20-minute dose20-30 minutes outside, 3 times a week.309 PEChoose what you automateThe same wiring builds both. Pick on purpose.311 PAbove your own normalYour normal is the line. Not theirs.312 PEWanting isn't decidingName the pull. Then choose.315 PThe first phone, laterLater first phone. Never in the bedroom.334 EA new room for the new youPractise the new you where nobody knows the old one.339 PEPassion is built, not foundInterest starts you. Skill keeps you. Pain tolerance finishes.340 EFrustration tolerance is trainableIt's boring, not hard. Do it again.341 EPWhose voice is it?Name the voice. Then decide if it gets a vote.342 SEFour ways to change a behaviourWhat comes right after decides if it comes back.357 PEHelp someone with your problemHelp someone with the thing you're stuck on.369 EThe infinite gameNo final whistle. Stay in the game.373 EYou see the summit, not the mountainIt's a climb, not a find.375 PEAct, then feel readyAct first. Ready comes after.376 EYou're not that specialOthers got through this. So will you.379 EYour bounce-back timeMeasure how fast you're back.380 SEOne day isn't who you areIn your story, not your name. Stuck? Get the right help.383 SEFear is a visitor"I feel afraid", not "I am afraid".384 SEPain + reflection = progressPain + reflection = progress. Write the principle.385 EThe five-step loopGoal, problem, diagnosis, design, do. Repeat.386 PEThe joy of finding outFind out, don't be right. Ask the one who disagrees.398 EA testimonial isn't a trialComparison? Dropouts? Who measured? Repeated?399 SEAsk what it's solvingNot the problem. The solution. To what?400 SPSurf the urge, don't fight itNotice, name, breathe, let it pass. Then choose.401 PI did, not I amOwn the act. Keep the person.402 SEInsight starts it, practice keeps itA breakthrough is day 1. Practise it daily.403 PCBody first, then the storyNew symptom after illness? Doctor first.404 PEWant the Tuesday, not just the trophyWould you still choose the Tuesday?405 PEEvidence, not affirmationsDon't say it. Prove it, small.414 SEOne main quest a seasonOne main quest. In the calendar. Skipped 3x? Decide.415 EThe system can be the procrastinationIs this the work, or a way around it?

Social

10 SYour "no" is still being builtDecide your rules for watched moments before the crowd shows up.11 SGo firstEveryone in a new room is waiting. The first one to walk over collects the friendships.13 SThe second questionTwo follow-ups before you change topic. Being liked mostly means being interested.14 PThe exit gapAsk it out loud, and leave while it's still good.23 SRelationships are healthSchedule people like you schedule training.27 PThe local ladderEarn the respect of the people you actually see.35 SReason plus choiceGive the reason and the choice. Bossy words make people push back.36 PListen to lower the wallsSummarise their view until they say "yes, exactly". Then talk.37 PSend the thanksOne specific thank-you this week. Unpolished is fine.38 PSYour nerves are quieter than you thinkThey can't see your nerves nearly as much as you feel them.41 SEOpen the back stageTrust is built where the performance stops.42 EPInterests first, anchor secondKnow your walk-away. Find their why. Then make the first reasoned offer.43 EContribution, not blameOpen with your part. Keep intent and impact apart.44 SThe manipulation inoculationSpot the fake tactic first, and it stops working on you.45 PThe charisma kitUse at least three in anything you say to a group.46 SBrag straight or don't bragSay the win plainly, and why it matters to them.47 PEThe beautiful messCompetence first. Then the mess, one true thing at a time.48 SPThe first frame is a faceRelaxed, warm, eyes on the lens. Big message? Send a voice note.49 PSoften the gaze with a scepticWith a sceptic: look at the face, and let them look away.50 PThe receptive recipeAll four before any counterpoint.51 SPThey liked you more than you thinkAfter a conversation, assume they liked you more than it felt.52 PSay hi firstOne stranger a day. The log shows the gap between fear and reality.74 SGratitude goes outwardSay it to them. Once a week. Specifically.95 PSeven ways to be goodFound in 60 societies. A code for any room you build.138 PThe 200-hour ruleFriends are made on a schedule. Book the hours.139 SFix the lens firstFix the prediction before adding more events. Weeks of low? Talk to a professional.167 PWatching isn't trainingEnd every lesson with one tiny action for today. Count what people do, not views.170 PSName the mistake, then make it rightFast, matched to the mistake, then fixed in public. Silence did worst.176 EPNerves are trained, not cured: the stage ladderNerves are trained, not cured. Total panic? See a professional.179 PLive is a room, not a broadcastPeople come for each other. Host the room.180 PEWarm up, smile for real, never ask for giftsReal energy spreads. Never ask for gifts, especially from young viewers.189 SPA mentor is a mirror, not a motorExpect calibration, not a rocket. Build your own system too.190 PSTeach one step behind youTeaching sharpens you. Under-18s: groups only, parents told.210 PSound sure, not rushedFall at the end, slow for the key line. Never use speed to hide a weak claim.211 PEFewer ums, not zeroA few ums are natural. Swap the rest for a pause.212 SShow it with your handsSay it and show it. Then get them to copy the gesture.220 PDisclose for a reasonShare the scar once it has healed into a lesson.222 SEThree floors: facts, then goals, then the storyFacts, then goals, then the story. Never skip a floor.223 ESHunt for the goodAsk a question their brain has to search for.225 EThe 30-second turnTalk 30 seconds, then hand it back.227 EP"Are you lucky?"Ask it. Never argue with a no.228 EEntertainer or appreciatorQuestions for entertainers, stories for appreciators.230 SEFuture, thanks, goFuture, thanks, go.232 ECName slowly, out-breathName slowly. Speak on the out-breath.243 PELand the last wordFacts as statements. Voice down at the end.244 EPRemembered out loud"Last time you mentioned…"246 PEClear the ambivalentCloser, or a kinder distance. Decide.248 SETheir side, then a labelTheir side, a label, then yours.249 ESWarn, pause, then the hard partWarn, pause, say it plainly.251 PEMirror three wordsRepeat their last three words. Wait.265 EPBest-self storiesCollect best-self stories. Then write them for others.273 PEAsk the beginnerStuck? Advise someone a step behind.278 EPSay who you are, earlySay it early. Let them choose.282 SEThe mentor patchworkSeveral mentors. Ask in person.286 SCRead the room with the sound offWatch the feet, the smile, the voice.287 SEConvergence, not admirationShared deep values, not admired traits.288 SEStrength is calmCalm is the strong one in the room.291 PEName the defenceName the move. Do the opposite once.292 ESmart everywhere but hereThe repeated mistake marks where to dig.294 SEHumour or weapon?Jokes that bring people in, not cut them.296 PEThe envy checkTurn the sting into a goal.303 SECompassion, not shameHard on yourself, kind to beginners.329 PEFive dials, full rangeFive dials. Use the whole range.330 EYour face drives your voiceMove your face, and the voice follows.331 EThe 3-2-1 answerOne thing, two types, three steps. Pick one.332 ERecord, wait, review three waysWait a day. Then listen, watch, read.333 PEWit is preparedSave the lines that land. Missed? Move on.335 PERehearse it like it's liveOut loud, full energy, as if they're there.336 PEThe lens, not your faceEyes in the lens. Self-view off. Hands in the shot.337 EMove with purposeNo reason to move? Stand still.338 PCSpeak their languageSame you. Their speed, their language.349 EMicro-skills firstYour strength, safe people, then the new skill.350 EWhere to standBy the bar exit. Join on the laugh.351 EPSocial nutritionKnow your brisket friends. Know what you are.353 SEAsk, then read the faceCurious, at their pace.354 ESay what you're practisingAnnounce the experiment. Ask for the feedback.356 EListen like you'll introduce themFind the thing you'd say about them on stage.359 ESLet them, then let meLet them. Then let me.360 EMe, we, themMe. We. Them. In that order.361 EThe story I'm telling myselfWhat happened. My story. What I need.362 PEAsk, don't expectNot "they should". "Could you?"363 EDo we have to agree on this?Do we have to agree on this? Right now?364 EI remember it differently"I remember it differently." Full stop.365 EPSay that again"Say that again." "Did you mean that?"366 ELower, slower, then silenceThey go loud, you go low. Then silence.367 SEThe breath is the first wordBreathe first. Shoulders down. Then speak.368 EBoring repliesNoted. Got it. Tomorrow.370 E"Are you OK?" before the numbersAsk about the person before the performance.371 EKind, not niceNice keeps it comfortable. Kind tells the truth.372 ESame person, different roomFix the room before you blame the person.374 PCUsing the phone, not the phoneNot the phone on the table. The phone in your hand.377 PEWalk like nobody's preyDeliberate steps. Head up. Aware.378 SCA shift is a question, not a lieNotice the shift. Ask. Don't accuse.381 ESet the tone earlyFirm first, friendly after. Address the first slip.382 EYour contribution scoreSpeak when it adds. They're keeping score.

Craft

12 SPThe niche equationDepth makes you good. The combination makes you you.19 SWalk to generate, sit to decideWalk for options. Sit down to pick one.26 SStory before statisticLead with a person and a moment. Then the number.33 SEThe three-proof postThree proofs, then one specific action.34 SRefute, don't mentionAnswer the strongest objection, and take it apart.39 PPlain winsShort words. Short sentences. One idea each.40 PEThe outsider testWhere they frown, you skipped a step.77 SExplore, then exploitWork in seasons: go wide, then go deep on what hit. Repeat.78 SVolume is the strategySet a minimum output a week, and protect it.79 PPast the cliffFeel empty? Five more minutes. The best ones are often late.80 PAsk a creator, not a boss, and not yourselfShow 2–4 options to 2–3 fellow creators. Not a boss, not yourself.81 SPrepare hard, then walk awayLoad it properly, step away to something light, then write.82 SBox it inDecide what's outside, on purpose, in writing.115 EHook dayMost of the prep goes into hooks.145 PCopy to learn, transform to publishCopy in private. Publish only the transformed one, and name the inspiration.147 PSteal from far awayFor every new format: three examples from far away. Steal the structure.157 PAs short as the idea allowsThe shortest version that still lands the one idea. Test two lengths.158 ESThe seed bank pipelineCollect without judging. Ship with a date.159 ESKnow your lean: experimenter or finisherKnow which way you lean. Then train the other side.160 EPExpert eyes need fresh eyesThe better you get, the more you need fresh eyes.161 PInspired, not competingEnvy is data. Turn it into study.162 EPTaste is what you cutCut until one more cut would break it. Then put the last one back.164 SIdeas when energised, edits when calmMake ideas when you're buzzing. Edit when you're calm.165 SPWrite alone, then build togetherSilent first. Talk last.166 PLoad it at night, look in the morningWrite where you're stuck. Sleep. Read the note first thing.173 SCFix the hard bit, not the hour countCount spots fixed, not minutes.174 PHear it, sing it, play itPractice alone builds accuracy. The loop adds expression.175 PCPractise the fingers, perform the soundFix with your eyes on technique. Perform with your mind on the effect.191 SEPackage it, then let the audience voteThe winner is watch time, not clicks. Test again before it becomes a rule.192 SName the problem, not the villainA negative title must resolve in a real fix, and be true.193 S"I" and "she", not "we"Tie-breakers, not magic. Wording called the winner only 54% of the time.194 PEThe face is optional, the idea isn'tOne idea, readable on a phone. Test face against no face.195 POpen a specific gap, close it fastA specific promise, kept in the first 30 seconds.200 PSFamiliar frame, one new thingOne genre, 2–3 references, change one or two things. Not five.201 SPThe first five seconds and every seamWorth staying for by second five. Every seam has to deliver.202 PRepeat the hook, sing to "you"Easy to sing back after one listen.203 SLuck is loud, so take more shotsRelease more. Don't judge week one. Never fake numbers.216 SPQuality is the algorithm you controlTripod and a cheap light before any new camera.217 PCentre it when you mean itIf you can't say why a composition works, change it.218 PWarm light, light handLight edits. Never edit the body.219 SSame codes, many facesCodes fixed for years. Formats always moving.221 SExpertise you can watch, trust you can checkShow the skill. Make the trust checkable.229 EThe signature questionOne question you love. Ask it everywhere.231 SWarm, then ableWarm first. Then able.240 EHate means reachKeep the critique, drop the tone.241 EDate your opinionsMy take, today. Update in public.242 SEThe frame testReal face, hands in frame, face the lens.257 PStart early, decide lateStart on day one. Commit later.260 PSOne thing, next timeAsk for one thing, next time.266 SPThe "I'm not biased" biasPreacher, prosecutor, politician, or scientist?267 EThe one-post testIf it were your only post, would you stand behind it?268 SEAim for a 9, ship a 7Aim for a 9 where it matters. Ship a 7.270 PThe artist inside the scientistKeep one art next to the work.271 ESSurprise + selfTrue, then surprising and about them.283 SEKeep the idea aliveTurn it around. Test it. Say it your way.284 PEThe first answer is the least originalSkip the first idea. Keep the fifth.285 SPClimb before the helicopterThink first. Then let AI help.295 SECreate, don't competeBuild from the question, not the rival.319 EThe LIFE wheelLove, Identity, Fitness, Earnings. One moment from each.320 EPThree whys: safe, real, rawAsk why three times. Post the third answer.321 PEProblem, pursuit, payoffProblem, pursuit, payoff. The payoff is the shortest.322 EThe picture-book effectWords tell the story. The photo carries the feeling.323 EPThe silent filmStruggle first. The payoff lands when the music drops.324 EWhere the three Ps goSame three Ps. The format decides where they sit.326 ELow, medium, highFive low, one or two high. Every week.327 ESPost the winner againSame shape, new story. Repost the best.344 EThe content is the targetingMake it for one person. Judge it by who answers.345 EShorts open, long builds, live sealsShorts to be found. Long to be trusted. Live to be known.355 EAggressively helpfulIs it aggressively helpful? Then post it.408 EThe 5x outlier, seen twice5x their normal, and twice. Borrow the shape.409 ETeach, tell, proveTeach. Tell. Prove. Every week.410 ESeven boxes before you filmSeven boxes ticked, then film.

Build

53 SFounder as scientistWrite the test, the threshold and the decision before you see the result.54 SThe experience runwayYoung? Don't race the 45-year-olds. Start the runway now.55 SFeedback on the task, never the personName the task, the gap and the next action. Praise too.58 SThe outside viewUse the average of three past tasks, not your feeling.59 PPrice is part of the productAdd value. Never cut the price.62 SSame questions, scoredSame questions, same rubric, every candidate. Plus a paid work sample.92 SNudges are weaker than soldDark nudges barely work and cost trust. Nudge toward their own goal.100 PTeam for the strategyStrategy in one line first. Then the people it needs.101 PCSolo-led, never aloneOne clear decider. Lots of help around them. Ownership written before the first euro.102 SWin one, clearlyOne clear, documented win before you spread out.104 SStart with what you haveBuild from the answers, not from a forecast.105 SManagement is a technologyFive boring basics. Most small firms skip them.106 PSSafe to say itThe leader names a mistake first. Misses before wins.107 PRich or king: decide earlyDecide per project, before the first partner conversation.108 EThe won't-do lineIf a choice doesn't exclude anything, it isn't a strategy.109 EThe involvement dialSay out loud how people are involved, before you decide.110 EA community is a platform: match, assemble, teachEach quarter: pick the job that leads, and measure it.111 SEPair it with what they loveRepeated pairing shifts how people feel. Prune what they dislike.112 SThe five-minute replyMinutes, not hours, on the channel they used. Set the next step before you leave.113 EThe show-up systemLog the show rate every week.114 ESProof over promise, with permissionLead with the proof. Then only the claim the proof supports.116 EThe eight levers (without discounting)Once a quarter, every offer, all eight. No discounts.117 ESBuild the room, not the feedFind the moment that makes people stay. Get everyone to it.118 ESHonest urgencyA real cap, a real deadline, bonuses not discounts.119 EPRaise it rightNew customers first. Then tell existing ones plainly.122 SEReach beats loyaltyBe easy to think of and easy to find.142 SA yes isn't data, a payment isCount commitments, not compliments.143 EBefore you register a company (Denmark)Not legal advice. Ask a revisor before you register anything.144 EThe 13-week cash viewEvery Monday. Never below your minimum.148 EOwn a face and a mark, not a colourA colour alone can't carry you. A face and a mark can, used the same for years.149 PThe premortemIt lowers overconfidence. Don't claim more than that.152 PPrecise with a reasonOpen precise, with the reason. Trade scope, never price.153 PCForecast in percentages, score yourselfPut a number on it, then keep score.154 SSmall team to invent, bigger team to scale1–3 people to start it. Add people once it works.156 PSmall, short, with an ownerIf it can be written, it isn't a meeting.163 SReward the originalReward originality, not just volume.168 EOriginal creators, clear brands, no cold launchesYour format, your voice, the brand clearly visible. No cold launches.169 SDisclose first, earn it back with honestyDisclose at the start, every time. Hiding it breaks trust, and often the law.171 SPPin the rules where newcomers land3–5 positive rules, each with a one-line reason, pinned where people arrive.172 EPWarn, then escalateFriendly first. Anything unsafe for minors goes straight to removal.178 SPOne honest totalThe all-in price, from the first moment. Never a fake "before" price.213 SPSeven days, then a real choiceJudge the trial by who is still paying at month three.214 PEEasy in, easy outOne click or one message to cancel. A reminder before every long renewal.215 EFree is a product, not a leakFree must be genuinely useful. Paid is the next step, not a paywall on the basics.224 EWhat, who, howI do X for Y by Z. Then stop.238 CPShow it doneTell one person. Show everyone the result.245 PSit near the standardStand next to the standard you want.247 EBuild the roomBuild the room where you're best.250 EOne point, one messageOne point. End on a how or a what.259 SRewards are thanks, not leashesReward as thanks, never as a leash.262 PSGrow the job, not just the skillAdd one, subtract one, swap one.269 EThe yearly failure budgetOne project a year that might fail.325 EWhat, who, whyWhat, who, why. You are the niche.328 EPerson first, page secondThe person tells the story. The page holds the proof.343 EStatus, power, credibility, likenessStatus, power, credibility, likeness. Stack all four.346 PEThe 10x offer, said out loudSay the big price. Then stop talking.347 PEFaster beats biggerCut the wait. Cut the steps.348 ESay their problem better than they canTheir words, more precise than theirs.352 EPut the shoes in the boxThey said yes. Stop selling.358 EEarn the askBe so useful they ask.387 ERisks you can surviveBig upside. Never a knockout.406 EFill the two buckets nobody can emptyChoose for skills. The rest overflows.407 EThe useless thing tells the storyOne strange, true thing. On purpose.417 ECopy their start, not their nowFind their year one. That's your year.418 EStudy the arena in publicBuy it, read it, watch which ads stay. Borrow the shape.