Everything you repeat, written down once.

A big jump in week four, with five-minute runs, for 2 rounds. Warm up with a brisk 5-minute walk. If it's too much, repeat week three first: there's no rush.

1. Jog · 3 minutes
2. Walk · 1.5 minutes
3. Jog · 5 minutes
4. Walk · 2.5 minutes

Repeats for 2 rounds

Give each experience a gentle, one-word label as it arises. It's surprisingly good at loosening the grip of busy thoughts. About 15 minutes. Note softly in the back of your mind, about once every couple of seconds.

1. Settle · 2 minutes
2. Anchor on the breath · 3 minutes
3. Note what arises · 6 minutes
4. Open awareness · 3 minutes
5. Close · 60 seconds

Cut a pile of your best work down to a tight, well-ordered set of twelve. About 1 hour. A portfolio is judged by its weakest image.

1. Gather candidates
2. Cut to twenty · 20 minutes
3. Cut to twelve · 15 minutes
4. Sequence · 15 minutes
5. Get feedback

Edit yesterday's draft with fresh eyes and get it out the door. About 40 minutes.

1. Edit for the point · 15 minutes
2. Edit for the phone · 10 minutes
3. Pre-flight
4. Send

Four 15-minute sprints, each trying to beat the last, for 4 rounds. Open your draft and turn off spellcheck before the first sprint. Typos are tomorrow's problem.

1. Sprint · 15 minutes
2. Log your words
3. Rest · 3 minutes

Repeats for 4 rounds

Four big dumbbell lifts that cover the whole body, for 3 rounds. Pick weights you could lift about 12 times, so 10 reps leaves one or two in the tank. Warm up with a light round first.

1. Goblet squat
2. Rest · 60 seconds
3. Floor press
4. Rest · 60 seconds
5. Bent-over row
6. Rest · 60 seconds
7. Romanian deadlift
8. Round rest · 1.5 minutes

Repeats for 3 rounds

A crackly, open-crumbed loaf baked in a lidded pot. Time does all the work. Makes 1 loaf, in about 17 hours, almost all of it waiting. Mix it the evening before you want to bake.

1. Gather the ingredients
2. Mix the dough
3. First rise · 720 minutes
4. Shape
5. Second rise · 90 minutes
6. Heat the pot · 30 minutes
7. Bake covered · 30 minutes
8. Bake uncovered · 15 minutes
9. Cool · 60 minutes

Dig up raw material for memoir and personal essays from one year of your life. About 45 minutes.

1. Pick a year · 5 minutes
2. List twenty memories · 15 minutes
3. Pick one
4. Sensory freewrite · 20 minutes
5. Why does it matter? · 5 minutes

Four 25-minute blocks of single-tasking with short breaks between, for 4 rounds. Put your phone in another room. After the fourth round, take a longer break of 15–30 minutes.

1. Set the intention
2. Focus · 25 minutes
3. Break · 5 minutes

Repeats for 4 rounds

Hard climbing and easy descents on a flight of stairs, for 6 rounds. Use a long staircase or a stadium. Warm up with a few minutes of walking first. Always walk down, never run.

1. Climb · 60 seconds
2. Walk down · 60 seconds

Repeats for 6 rounds

Five lifts back to back without putting the dumbbells down, for 5 rounds. Use light dumbbells: your weakest lift, the push press, sets the weight. Your lungs will give out before your muscles do.

1. Deadlift
2. Bent-over row
3. Hang clean
4. Front squat
5. Push press
6. Rest · 1.5 minutes

Repeats for 5 rounds

Ligurian pesto tossed with pasta, potatoes and green beans, the way it's served in Genoa. Serves 4, in about 30 minutes. Never cook the pesto: heat turns basil dark and bitter.

1. Gather the pesto
2. Gather the pasta
3. Toast the pine nuts · 3 minutes
4. Make the pesto
5. Start the potatoes · 2 minutes
6. Add the pasta · 6 minutes
7. Add the green beans · 5 minutes
8. Toss with the pesto

Unilateral leg work to fix imbalances and build stability, for 3 rounds. Hold dumbbells once bodyweight gets easy. Always start with your weaker side.

1. Bulgarian split squat, left
2. Bulgarian split squat, right
3. Rest · 60 seconds
4. Single-leg Romanian deadlift, left
5. Single-leg Romanian deadlift, right
6. Rest · 60 seconds
7. Step-ups
8. Single-leg calf raises
9. Round rest · 1.5 minutes

Repeats for 3 rounds

The Roman way: guanciale, eggs, pecorino and pepper, with no cream. Serves 2, in about 25 minutes. Put a pot of salted water on to boil before you start.

1. Gather the ingredients
2. Whisk the eggs
3. Render the guanciale · 8 minutes
4. Boil the spaghetti · 9 minutes
5. Temper the eggs
6. Toss it together
7. Serve

Eight minutes on the floor to loosen tight hips. No equipment, though a light dumbbell helps for the V-sit. 🎥 Video: 8-Minute Hip Mobility Routine | Loosen Tight Hips (No Equipment) by nourishmovelove

1. 90/90 internal rotation knee drops · 60 seconds
2. 90/90 pigeon · 1.8 minutes
3. 90/90 rear knee and heel lifts · 1.4 minutes
4. Tabletop hip CARs · 1.4 minutes
5. Frog rocks · 30 seconds
6. V-sit leg lifts · 45 seconds
7. Cossack squats · 1.2 minutes