Chapter 13 · ten minutes a day
The Daily Practice
Five minutes in the morning and five at night. Attention, not a perfect score.
Morning 5
Box breathing: in 4, hold 4, out 4, hold 4. Four cycles.
Choose one of seven domains. Record E, B, T, I, and C for that domain only.
Choose one action from the variable that needs attention.
Name one specific thing and why it matters.
Use one minute of the Blank Meditation.
Evening 5
Record what worked, what interfered, and what surprised you.
Record E, B, T, I, and C beside the morning score.
Acknowledge the day, let it go, and settle. The final minute of Blank is inside these two minutes.
Download the Morning 5 / Evening 5 protocol
Weekly review
- What worked this week?
- What interfered?
- What surprised me?
- What pattern do I notice in the morning and evening scores?
30-day C-score tracker
Your entries stay in this browser. Nothing is sent from this tool.
Keep a morning and evening score if that helps you notice a pattern. Entries stay in this browser.
Download the 30-day journal
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