Self
The Self Workbook
Insource your body. Insource your mind.
Fourteen days to put the bottle down, the phone away, and the weights back in your hands — without a 5 a.m. ice bath cult.
The Lie
"I'll get to the gym when things slow down."
The Truth
My body is the first employee I manage every day.
Who this is for
For the man whose body is the bill coming due for ten years of work, stress, and self-medication.
You've been paying for ten years of stress with your body and calling it a busy season. The drink to come down. The scroll to fall asleep. The gym you'll get back to when things slow down. Things do not slow down.
This is not a transformation program. It's a floor — the minimum a working man needs to stop losing ground.
What it's costing you
- Energy you don't have for the people who get you last: your wife at 9 p.m., your kids on Saturday.
- Numbers you've never looked at, quietly moving in the wrong direction for a decade.
- A body your sons are studying as the default setting for what a man in his forties looks like.
Why this one works
Three numbers instead of a program
Train 4, sleep 7, walk 8. No macros, no cold plunge, no 4:30 alarm. A floor you can hit this week with the life you already have.
Boundaries that actually hold
The 8 p.m. shutdown gives you hard rules for the phone, the bottle, and the screen — printed as a card for your nightstand tonight.
Facts instead of vibes
The bloodwork sheet tells you the ten markers to ask your doctor for, and the mind audit tells you what your inputs have been quietly making you.
What you'll be able to do in 14 days
- ✓Train four times this week without joining a 5 a.m. cold-plunge cult
- ✓Put the phone, the bottle, and the screen down by 8 p.m. and make it stick
- ✓Walk into your doctor's office knowing exactly which numbers to ask for
- ✓Cut the inputs that have been quietly forming the man you've become
What's inside
- 01Train 4, sleep 7, walk 8 — the floor every man can hit this week
- 02The 8 p.m. shutdown — phone, bottle, and doom-scroll boundaries that actually hold
- 03Know your numbers — the bloodwork checklist to take to your doctor
- 04The mind audit — what you're consuming and what it's making you become
- 05Re-audit + 30-day plan to make this the year your energy comes back
Preview
Look inside before you buy
Page 1
The Bill Comes Due
Your body is the invoice for the last ten years. The weight, the sleep, the blood pressure, the two drinks that became four, the scroll that eats the last ninety minutes of every night — none of it arrived suddenly. You financed it, month by month, and now it is being collected.
This is the leg most men insist is the least important, right up until it takes the other three. A man with no energy cannot lead a table, cannot be present with a wife, cannot think clearly about his work. Everything upstream of your calendar runs through your body.
What you have done is outsource it. To the doctor, one time a year, for fifteen minutes. To a supplement. To the idea of a future January. Meanwhile the actual daily decisions — what time you stop, what you drink, what you look at, whether you move — have been made by whatever you felt like at 9 p.m.
Page 1
The Audit
Where it actually stands
Yes or no about the last thirty days. One point per yes. Do not round in your favour.
I have trained fewer than eight times in the last thirty days.
I regularly get less than seven hours of sleep and treat that as normal.
I drink most nights, or I drink to change how I feel.
The last ninety minutes before I sleep are spent on a screen.
The Audit
Day 1
Establish the floor
Before anything else, you need numbers you can hit on your worst week. Not a program. A floor.
The floor is: train four times a week, sleep seven hours, walk eight thousand steps. Three numbers. No gym membership required to start — four sessions of twenty-five minutes with your own bodyweight counts, and a session that happens beats a session that is optimal.
Anchor move — Write the card, book the four
Day 1
Actual pages from the workbook. Click any page to read the free preview.
Table of contents
- Start hereThe Bill Comes DueFree
- AuditThe AuditFree
- Day 1Establish the floorFree
- Day 2The 8 p.m. shutdownIncluded
- Day 3Train today, badly if necessaryIncluded
- Day 4Know your numbersIncluded
- Day 5Sleep is a decision you make at nineIncluded
- Day 6Eat like a man with a jobIncluded
- Day 7Walk without headphonesIncluded
- ReviewWeek One ReviewIncluded
- Day 8The mind auditIncluded
- Day 9Cut the one and make it hard to undoIncluded
- Day 10Honest audit of the bottleIncluded
- Day 11Carry something heavyIncluded
- Day 12One friend, in personIncluded
- Day 13Build the week that repeatsIncluded
- Day 14The first employee you manageIncluded
- ReviewWeek Two ReviewIncluded
- Re-auditThe Re-AuditIncluded
- 30 daysThe 30-Day PlanIncluded
- ToolTrain 4, Sleep 7, Walk 8 — The CardIncluded
- ToolThe 8 p.m. Shutdown CardIncluded
- ToolKnow Your Numbers — The Bloodwork SheetIncluded
- ToolThe Mind Audit SheetIncluded
Page 03
Train 4, Sleep 7, Walk 8
The non-negotiable floor for any working man. Three numbers. No gym membership required to start.
Page 14
The 8 p.m. Shutdown
The exact phone, bottle, and screen rules — printed as a card you can put on your nightstand tonight.
Page 22
Know Your Numbers
A one-page bloodwork sheet to hand your doctor. Ten markers. What 'normal' actually means for a man over 35.
First 6 pages, no email required — read it offline before you buy.
What you're probably thinking
"I've started and quit a dozen times."
Because you started at ten and this starts at two. The floor is deliberately low enough that quitting takes more effort than continuing.
"I travel constantly."
Every anchor move has a hotel-room version. The floor doesn't require a gym, equipment, or a fixed schedule.
"Is this about drinking?"
Partly. It's honest about the bottle and the phone as the two most common ways men sedate a life they haven't fixed — without lecturing you.
Fourteen days won't rebuild your body. It will rebuild the habit of managing it — and that's the thing you actually lost.
Get the workbook
The Self Workbook
$19
40 pages · digital · yours forever
Checkout with Stripe →Want all four legs? Get the set for $59 →