The Complete Reset
Weekly Checklists
Your week-by-week action guide across all 12 weeks. Tick off tasks as you go, answer the reflection questions, and save or print each checklist as a PDF.
Phase 01 · The Reset
Limiting Belief Audit
45–60 min
Weekly Tasks
- Complete the 10-minute free-write: "The reason I haven't achieved what I want is…"
- Circle every belief statement (I can't / I'm not / I don't / I never)
- Group beliefs into 3 buckets: self, others, world
- Write your top 3 limiting beliefs on a card
- Carry the card this week — notice when each belief runs in the background
- Practise saying "That's a belief, not a fact" each time you catch one
Reflection Questions
- 1Which belief, if you let it go today, would change everything?
- 2Where did this belief come from? How old were you when you first formed it?
- 3What has this belief cost you over the years?
- 4What would you do differently if you didn't hold this belief?
Your Action This Week
Write your top 3 limiting beliefs on a card. Carry it with you this week. Every time you notice one running in the background, say: "That's a belief, not a fact."
Phase 01 · The Reset
Identity Reset
45–60 min
Weekly Tasks
- Complete the identity audit: write 10 "I am someone who…" statements
- Write 10 "I am not someone who…" statements
- Write 5 "People see me as…" statements
- Identify which identities are chosen vs inherited
- Write your new identity statement (5–8 sentences, present tense)
- Read your identity statement aloud every morning for 7 days
Reflection Questions
- 1What identity have you been carrying that no longer fits who you want to be?
- 2Who is one person you admire? What identity traits do they embody?
- 3What would the version of you who has already achieved your goals believe about themselves?
- 4What is one identity shift you can commit to starting today?
Your Action This Week
Write your identity statement and read it aloud every morning for the next 7 days. Notice where it feels untrue — those are the gaps to work on.
Phase 01 · The Reset
Inner Critic to Inner Coach
30–45 min
Weekly Tasks
- Name and characterise your inner critic (make it slightly ridiculous)
- Start your "critic log" — note each self-critical thought as it arises
- For each entry: write the thought, name the fear behind it, write the coaching reframe
- Practise the reframe technique: notice → thank → ask what a coach would say → replace
- Review your log at the end of the week and identify the patterns
- Notice how often you catch the critic vs let it run unchecked
Reflection Questions
- 1What does your inner critic say most often? What is it trying to protect you from?
- 2When is your inner critic loudest? What triggers it?
- 3What would a great coach say to you right now, in this moment?
- 4How would your life change if your inner voice was consistently supportive?
Your Action This Week
Keep a critic log for 7 days. Each time you notice a self-critical thought, write it down, name the fear behind it, and write the coaching reframe.
Phase 01 · The Reset
High-Performance Morning Protocol
30 min to set up
Weekly Tasks
- Design your personal morning protocol using the 5 elements
- Write it out step by step with times (aim for 30 minutes total)
- Prepare the night before: lay out workout clothes, open journal, place book
- Run the protocol on Day 1 and tick it in your journal
- Maintain the protocol for 21 consecutive days
- Track each morning with a simple tick — don't break the chain
Reflection Questions
- 1How do you currently start your mornings? What does that set you up for?
- 2What is the one element of the protocol that would make the biggest difference for you?
- 3What would you need to change the night before to make your morning easier?
- 4What would a consistent morning protocol give you that you don't currently have?
Your Action This Week
Design your personal morning protocol using the five elements. Write it out step by step, with times. Commit to running it for 21 consecutive days. Track it with a simple tick in your journal each morning.
Phase 02 · The Blueprint
Values Clarification
45–60 min
Weekly Tasks
- Circle every value that resonates from the full list (go with your gut)
- Narrow to your top 10, then top 5, then top 3 core values
- For each top value: describe what living it fully looks like
- For each top value: describe what violating it looks like
- Identify where you're honouring each value — and where you're not
- Write your top 3 values on a card and place it somewhere visible
- Before each significant decision this week, ask: "Does this align with my values?"
Reflection Questions
- 1When have you felt most alive and purposeful? What values were being expressed?
- 2Where in your life are you living out of alignment with your values? What is that costing you?
- 3If you could only keep three values for the rest of your life, which three would you choose?
- 4What decision have you been avoiding that your values are actually pointing you towards?
Your Action This Week
Write your top 3 values on a card and place it somewhere you'll see it every day. For the next week, before any significant decision, ask: "Does this align with my values?"
Phase 02 · The Blueprint
Life Wheel Deep-Dive
60 min
Weekly Tasks
- Draw your Life Wheel and divide into 8 segments
- Score each of the 8 life areas from 1–10
- Shade each segment to your score level
- Identify your most neglected area
- Identify the area that, if improved, would have the biggest ripple effect
- Choose your top 2 priority areas
- Write one specific action for each priority area to move the score up by 1 point this week
Reflection Questions
- 1Which area of your life has been neglected the longest? What has that cost you?
- 2Which area, if you raised it from a 4 to a 7, would change the quality of your entire life?
- 3Are there any areas where you're scoring high but feeling empty? What does that tell you?
- 4What would a 10/10 life look like across all eight areas?
Your Action This Week
Complete your Life Wheel and identify your top 2 priority areas. For each, write one specific action you can take this week to move the score up by just one point.
Phase 02 · The Blueprint
12-Month Vision Mapping
60–90 min
Weekly Tasks
- Set a 20-minute timer and write your 12-month vision in present tense
- Cover all 8 life areas with specific, sensory detail
- Break the vision into quarterly milestones (3, 6, and 9 months)
- Write 3–5 specific, measurable milestones for each quarter
- Write your vision out in full — at least one page
- Read your vision every morning for the next 30 days
Reflection Questions
- 1If you knew you couldn't fail, what would your life look like in 12 months?
- 2What is the one thing that, if you achieved it this year, would make everything else feel worth it?
- 3What are you willing to sacrifice or let go of to make your vision real?
- 4Who do you need to become in the next 12 months to live this vision?
Your Action This Week
Write your 12-month vision in full — at least one page. Read it every morning for the next 30 days. You're training your brain to see opportunities that align with where you're going.
Phase 02 · The Blueprint
Energy Audit and Elimination
45 min
Weekly Tasks
- Draw two columns: Energy Givers and Energy Drains
- Spend 15 minutes listing everything in your life in one of the two columns
- Include: people, activities, environments, commitments, habits, media, thoughts
- For each drain: decide to eliminate, reduce, or reframe
- Identify your top 3 energy drains and make one concrete decision about each
- Identify your top 3 energy givers and schedule more of them into your week
Reflection Questions
- 1What is the single biggest energy drain in your life right now?
- 2Who in your life consistently leaves you feeling depleted? What are you going to do about that?
- 3What activities make you lose track of time and feel fully alive? How much of your week do they occupy?
- 4What would you do with an extra 10 hours of high-quality energy each week?
Your Action This Week
Complete your energy audit this week. Identify your top 3 energy drains and make one concrete decision about each: eliminate, reduce, or reframe. Then schedule more of your top 3 energy givers.
Phase 03 · The Systems
Habit Architecture
45–60 min
Weekly Tasks
- Choose one new habit to build this week (keep it small — 2 minutes)
- Identify the cue (trigger) for your new habit
- Define the exact routine
- Decide on the reward
- Use habit stacking: "After I [current habit], I will [new habit]"
- Track the habit with a daily tick — don't break the chain
- Identify one existing habit that is working against you
Reflection Questions
- 1What is the one habit that, if you built it, would have the biggest positive impact on your life?
- 2What habits are you currently running on autopilot that are working against you?
- 3What existing habit could you use as a cue to stack a new behaviour onto?
- 4What reward could you build into your new habit to make it more likely to stick?
Your Action This Week
Choose one new habit to build this week. Design it using the habit loop: identify the cue, define the exact routine (keep it small — 2 minutes), and decide on the reward. Track it daily. Don't break the chain.
Phase 03 · The Systems
Weekly Planning System
30–45 min to set up
Weekly Tasks
- Design your ideal weekly template with time blocks
- Schedule Deep Work blocks (2–4 hours of focused work)
- Schedule Shallow Work blocks (email, admin, meetings)
- Schedule Recovery blocks (exercise, rest, relationships)
- Set your weekly review for Sunday (or last day of working week)
- Run your first weekly review: accomplishments, gaps, learnings, top 3 priorities
- Run this template for the next 4 weeks and adjust based on what works
Reflection Questions
- 1How much of your current week is spent on your top priorities versus reactive tasks?
- 2What would change if you protected 10 hours per week for deep, focused work?
- 3What is consistently not getting done because it's never scheduled? What does that cost you?
- 4What would your ideal week look like if you designed it from scratch?
Your Action This Week
Design your ideal weekly template. Block out your Deep Work time, weekly review, exercise, and recovery. Run this template for the next 4 weeks and adjust based on what works.
Phase 03 · The Systems
Focus and Deep Work Protocol
30 min
Weekly Tasks
- Schedule one 90-minute deep work block every day this week
- Before each block: write down the single task you're working on
- Turn off all notifications and close all unnecessary tabs
- Phone on silent, in another room during deep work blocks
- Use the shutdown ritual at the end of each session
- Note what you accomplished after each block
- Do this for 7 days and observe the difference
Reflection Questions
- 1What is your biggest source of distraction? What would it cost you to eliminate it during work hours?
- 2When in your day do you have the most mental energy? Are you using that time for your most important work?
- 3What would you be able to create or achieve if you had 3 hours of uninterrupted focus every day?
- 4What is one thing you've been putting off because it requires sustained concentration?
Your Action This Week
Schedule one 90-minute deep work block every day this week. One task only. All notifications off. At the end, note what you accomplished. Do this for 7 days and observe the difference.
Phase 03 · The Systems
Relationship and Communication Upgrade
45 min
Weekly Tasks
- List the 10 people you spend the most time with
- For each person: rate whether they inspire or drain you
- Identify one relationship to invest more in this week
- Identify one relationship to set a boundary in
- Practise the communication formula in at least one conversation: "I feel [emotion] when [situation]. What I need is [request]"
- Reach out to one person who consistently energises you
Reflection Questions
- 1Who are the 3 people who have the most positive impact on your life? How much time do you spend with them?
- 2Is there a relationship in your life that is consistently draining you? What are you going to do about it?
- 3Where in your relationships are you not communicating your needs clearly? What is that costing you?
- 4What kind of person do you need to become to attract and maintain the relationships you want?
Your Action This Week
Complete your relationship audit. Identify one relationship to invest more in, and one to set a boundary in. Practise the communication formula — "I feel [emotion] when [situation]. What I need is [request]" — in at least one conversation this week.
Phase 04 · The Rise
90-Day Review and Recalibration
90 min
Weekly Tasks
- Work through the review framework in your journal (at least 5 minutes per question)
- Document what has changed in the last 90 days — mindset, habits, life
- Note what you committed to and followed through on vs what you didn't
- Identify which phase had the biggest impact on you
- List beliefs you've let go of and new beliefs you've adopted
- Revisit your 12-month vision from Phase 2 and update it
- Set 3 specific outcomes for the next 90 days
- Write your full 90-day review — at least 3 pages
Reflection Questions
- 1Who were you 90 days ago? Who are you now? What is the most significant difference?
- 2What is the one thing you're most proud of from the last 90 days?
- 3What is the one thing you wish you'd done differently? What will you do differently going forward?
- 4What does the next chapter of your reset look like?
Your Action This Week
Complete your full 90-day review in writing — at least 3 pages. Don't rush it. This document is a record of your transformation. Keep it. Read it again in 12 months.
Phase 04 · The Rise
12-Month Roadmap
60–90 min
Weekly Tasks
- Choose your top 3 life areas from your Life Wheel
- For each area: define your 12-month outcome (specific and measurable)
- For each area: set your Q1 milestone (3 months)
- For each area: set your Q2 milestone (6 months)
- For each area: set your Q3 milestone (9 months)
- Define your monthly focus for this month
- Build your roadmap in a format you'll actually use (spreadsheet, notebook, planner)
- Make it visual and put it somewhere you'll see it regularly
- Connect your roadmap to your weekly Sunday review
Reflection Questions
- 1What are the 3 most important outcomes you want to achieve in the next 12 months?
- 2What would need to be true at 6 months for you to know you're on track?
- 3What is the biggest obstacle between you and your 12-month vision? How will you overcome it?
- 4What support, resources, or accountability do you need to make this roadmap real?
Your Action This Week
Build your 12-month roadmap this week. Use a spreadsheet, a notebook, or a planning tool — whatever you'll actually use. Make it visual. Put it somewhere you'll see it regularly. Review it every Sunday.
Phase 04 · The Rise
Accountability System Setup
30 min
Weekly Tasks
- Start your daily journal check-in (self-accountability layer)
- Set up your habit tracker and weekly review ritual
- Identify one accountability partner who knows your goals
- Reach out to your accountability partner and set up a weekly check-in
- Put your roadmap somewhere visible (environmental accountability)
- Place your identity statement somewhere you'll see it daily
- Schedule your first weekly accountability check-in
- Write your graduation letter to yourself
- Set a reminder to open your graduation letter in exactly 12 months
Reflection Questions
- 1Where in your life have you had the most success with accountability? What made it work?
- 2Who in your life could be a genuine accountability partner for your next chapter?
- 3What is the one commitment you've been making to yourself that you keep breaking? What accountability structure would change that?
- 4What does your ideal accountability system look like 6 months from now?
Your Action This Week
Set up your accountability stack: (1) Start your daily journal check-in. (2) Identify and reach out to one accountability partner. (3) Put your roadmap somewhere visible. These three actions, done this week, will change the trajectory of everything that follows.