01
What this course solves
- Know why you progress and why you stall
- Fold emotion into the training system to cut friction and raise adherence
- Build habits with minimal logging instead of brute willpower
Back to the six streets
Street 五
Training 101
The second notebook (logs, emotion & habits)
Move from "by feel" to "reviewable" — next-day response is the judge, not in-the-moment hype.
Second-Notebook KeeperYour companion
Theme course
The second notebook · Make training reviewable
Move training from "by feel" to "reviewable." Build habits with minimal logging and fold emotion into the system — next-day response is the judge, not in-the-moment hype.
02
Core ideas
- Training results come from dose × consistency × recovery
- Common error: logging "did I" but not "how well and at what cost"
- Emotion is not noise — it shifts pain sensitivity, motor control and recovery
03
Actionable steps
- Minimal log: 30 seconds, 5 lines — time / content / dose / how it felt / next-day response
- Emotion traffic light: green follow plan, yellow cut 20–40%, red baseline only
- Habit design: fixed cue + minimum action (2 minutes counts) + instant reward
- Establish "starting" first, then chase "doing a lot"
04
Two-week challenge
- After each session: 30-second five-line log; before bed: one review sentence
- Every 3 days change one variable: timing / dose / cool-down / eating window / wind-down
- Chase one main metric per week; do not chase intensity over quality and recovery
05
Acceptance
- Fewer dropped sessions, less next-day rebound
- You can state which dose suits you and which mood most easily derails you
Today's post
One log takes 30 seconds: time / content / dose / how it felt / next-day response.
Second-Notebook Keeper
Ready to start your two-week loop?
Complete your first minimal change; your companion checks in daily and reviews every three days.
Health education and lifestyle guidance — not a substitute for medical diagnosis or treatment. Consult a professional for ongoing symptoms or conditions.