Three times a day, read your own dashboard — don't fix it, don't grade it. Just notice where your system is running and mark it. Over seven days the dots connect into a wave: your week, in your own honest data.
There is no good dot and no bad dot. A number can't shame you. You are learning the territory, not taking a test.
The daily practice · do this before each scan
The Steady Minute
One unhurried minute. The goal isn't to feel calm — it's to read what's actually here before you mark it. Same four steps, three times a day, all week.
01 · Orient
Slowly look around the room. Let your eyes land where they want.
02 · One Sigh
Two inhales through the nose, one long exhale through the mouth.
03 · Scan
Read three dials — breath, chest and gut, hands. Don't change them.
04 · Name & mark
"My system is running ___." Place your dot below. No judgment.
1
Read the dashboard
Tap the square where your system is right now. Horizontal = how pleasant or unpleasant it feels. Vertical = how much energy is in the body. Today's dots connect in order, morning to night.
The four corners
Gas Pedal · Sympathetic
High energy, unpleasant. Wired, anxious, racing, the surge of a craving.
Alive · Activated
High energy, pleasant. Energized, engaged, driven, fired up in a good way.
The Brake · Ventral
Low energy, pleasant. Settled, content, at ease. Fortitude lives here.
Kill-Switch · Dorsal
Low energy, unpleasant. Flat, numb, heavy, foggy. Often mistaken for calm.
"The body is saying something. Your only job this week is to listen to what — not to argue with it."
2
Today's reflection
3
Your week — the wave
Every dot you place lands here too, in order. Two separate waves emerge — one for your energy, one for how pleasant it felt. Don't fix them; read them.
Energy · arousal
Pleasant · valence
Prefer paper? Mark it by hand.
Seven-day worksheet
For each scan, check one box from each pair: Hi / Lo for your energy (high or low arousal) and Pl / Un for the tone (pleasant or unpleasant). Then plot the two waves above.
Notice, don't judge · Week 1 of the Men of Fortitude blueprint
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