The Key Questions Pyramid · Make Winning Easy

Pick ONE quarterly goal. You'll move down the pyramid from surface-level HOW to your deepest WHO, then build back up to concrete weekly and daily actions. Write quickly and honestly — first instincts are usually best.

Name: Date:

Part 1 · Go Big

Down the Key Questions Pyramid

Step 1 · HOW — My quarterly goal

How can I ___? · e.g. “How can I get noticeably stronger and more energized this quarter?”

Step 2 · WHAT — What does "done" look like?

Be specific and measurable.

I will know I have accomplished this when ___. · e.g. “I can do 10 pull-ups and I’ve trained 4×/week for 12 weeks.”

Step 3 · WHY — The Five Levels

Ask "Why does this matter?" five times. Each answer feeds the next question. Your surface-level why is almost never as powerful as the deeper why — the one with the most emotional impact on you is usually the truth.

Example chain: get fit → feel confident → have energy for my family → be fully present as a parent → live up to who I want to be.

1 · Why is achieving this goal important to me?

2 · Why does THAT matter?

3 · Why is THAT important?

4 · Go deeper. Why?

5 · The real reason. Why does THIS matter most?

Step 4 · WHO — Who do you need to become?

Who will you be when this goal is accomplished? Write an "I am" statement — describe not what you need to DO, but who you need to BE. This is the one to keep where you'll see it every day.

This is who I choose to be

I AM

e.g. “I am a disciplined, energetic person who keeps the promises I make to myself.”

Read it every morning. Become it every day.

Name Date

Download the “I AM” card (PDF)

A card for your mirror or fridge: the PDF carries what you’ve written above (or comes blank to fill in by hand), and “Print this card” prints it straight from this page.

Part 2 · Go Small

Build the action architecture

The Weekly Focus Block

What is the ONE most important thing you could spend 1–2 hours on each week to move this goal forward?

A good Focus Block is the thing you're most likely to procrastinate on (that's Resistance telling you it matters) · is a creating activity, not consuming · has a specific day and time on your calendar · starts with blocking all distractions.

My Focus Block activity

e.g. Plan and meal-prep the week’s training and food.

Day & time (put it on your calendar NOW)

The Daily Habit — Start Small

Pick ONE tiny daily habit — under five minutes — that's a micro-expression of your WHO. Choose a suggestion below (tailored to your answers) or write your own, then add it straight to your daily tracker.

The small daily habit I'll commit to

e.g. 10 push-ups right after I brush my teeth.

The Environment Check

What is ONE thing you can change in your environment — physical or social — to make the Focus Block and Daily Habit easier? Remove friction for the good behavior. Add friction for the distractions.

e.g. Lay out gym clothes the night before; keep junk food out of the house.

Part 3 · The Commitment Stack

My goal is: (How can I…)

What done looks like: (specific outcome)

I'm pursuing it because: (deepest Why)

The person I need to be: ("I am" statements)

Every week I will: (Focus Block + day/time)

Every day I will: (Daily Habit)

To make this easier, I'm changing: (Environment)