〜 The Flow
70% of our life is things we do everyday

The Flow

Week · Priorities · Training · Diet · Sleep & Mood · Habits · Money · Time · Journal
🧭 Week Compass
🎯 Priorities
🏢 Work
🚀 Side Project
🧠 Brainstorm
🏋️ Training
🥗 Diet
✅ Habits
😴 Sleep & Mood
💰 Finances
⏱️ Time
📓 Journal
🧭 Week Compass
Write down what the week is for, then put the Big Rocks in before the gravel fills it. Use ← → to plan your upcoming weeks.

Week

🗒️ This week's plan what you intend to do — in your own words

🪧 Personal Mission Statement (Habit 2 — your deepest values; everything below serves this)

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Big rocks done (this week)
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Open Q2 priorities
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Diet compliance (7d)

🪨 Big Rocks for this week (1–3 per role — schedule them first, everything else fits around them)

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📅 Put this in your calendar

Tick what you want, download the file, open it. Everything lands in Apple Calendar or Google Calendar.
Include
How far ahead
What do I do with the file?

Apple Calendar — double-click it, pick which calendar to put it in. It syncs to your other devices through iCloud.

Google Calendar — open calendar.google.com, then Settings → Import & export → Import, and pick the file.

📝 Weekly review (Sunday)

🎯 Priorities — Importance × Urgency
Pre-filled from your whiteboard. Effectiveness = living in Q2. Do Q1 now, schedule Q2 deliberately, minimize & batch Q3, keep Q4 as earned rewards. "→ Rock" sends an item to the week you're viewing in the Compass.
🗣️ Study Languages — open LinguaCoach

🔥 Q1 — Urgent & Important

DO first — necessity

🌱 Q2 — Not Urgent & Important

SCHEDULE — this is where you win

📞 Q3 — Urgent & Not Important

MINIMIZE — delegate or batch into one slot

🎉 Q4 — Not Urgent & Not Important

EARNED rewards — after the rocks are placed
🏢 Work
Your job or main business — the goal you are driving, the tasks in motion, and a running log.
🚀 Side Project
Your own project — north-star goal, task pipeline, and notes.
💡 Brainstorm — Business Fundamentals
Strategic questions to clarify your business: who you serve, what problem you solve, who you are, and what makes you different.
🥗 Diet
Tick off your daily basics. Edit the checklist in ⚙️ Settings → Make it yours.
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Today's compliance
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7-day average
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Streak ≥ 80%
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Today is

Training days (the checklist and week plan adapt to the days you train)

Today's checklist —

Last 14 days

📋 Program

No meal plan yet. Write your own here later, or just use the daily checklist above.
📓 Journal — every entry, saved forever
Every log from every tab lands here automatically, stamped with the date and time of entry, and is never deleted unless you delete it. Export a backup file any time; import it to restore or move to another browser.
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Days with entries
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Logging since
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Sessions this week
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Week completion
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Week streak (4+)
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Week

Weekly progress

Body weight log (kg)

🍗 Nutrition & Recovery

Daily target: — g protein
Today: 0 / — g
Meal template — from your diet plan:
🏋️ Spor günleri ~09:00 — ~30g · spor sonrası whey smoothie
🍳 09:00–10:00 — Öğün 1 · ~30–35g (yumurta + keçi lor)
🥗 13:00–14:00 — Öğün 2 · ~75g (400g protein kaynağı)
🍽️ 18:00–19:00 — Öğün 3 · ~75g
≈ 180–215g/day — on target for 2.0 g/kg. Rest days skip the smoothie.
Daily recovery checklist

    Everything saves automatically and lands in the 📓 Journal. Use ✏️ on any day to write what you plan to train; use ← → to plan and view upcoming weeks; 📋 copies a whole week's plan forward.

    😴 Sleep, Recovery & Mood
    Log your sleep and how you feel each morning — and sync WHOOP for live Recovery, Strain & HRV.
    ⚡ WHOOP
    Checking sync…
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    Recovery
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    Day Strain
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    Sleep Perf
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    HRV (ms)
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    Resting HR
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    Avg hours (7d)
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    Best night
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    Worst night
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    Sleep debt (7d)

    Log last night's sleep

    Quality
    ⭐ ⭐ ⭐ ⭐ ⭐

    Recent nights

    Sleep hours — last 14 nights

    🧠 Mood & Energy
    How you feel, next to how you slept — the two usually explain each other.
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    Avg mood (7d)
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    Avg energy (7d)
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    Best day this week
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    Days logged in a row

    How are you feeling today?

    😞😕😐🙂😄
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    🪫😴⚡🔥🚀
    3

    Recent entries

    Mood & Energy — last 14 days

    ✅ Habit Tracker
    Track daily habits across this week. Streaks reset if you miss a day.
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    Done today
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    Best current streak
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    Week completion
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    Total completions

    🪒 Sharpen the Blade — this week

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    The upkeep that keeps the rest of it possible. Ticks reset every Monday.
    ⏱️ Time Tracker
    Log where your time goes. See your weekly breakdown at a glance.
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    Logged this week
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    Most time spent on
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    Logged today
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    Entries this week

    Log a time block

    Duration

    This week — by category

    Visual breakdown

    Recent entries

    💰 Finances
    Track monthly spending against your budget. Everything is local — nothing leaves your browser.
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    Monthly income
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    Spent this month
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    Remaining budget
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    Unspent (savings)

    Budget setup —

    Spending by category

    Add expense

    Expenses this month

    🔄

    Restoring your data…

    1Reading your backup
    2Saving to your cloud database
    3Refreshing the app

    This can take a few seconds — please keep this open.

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