The Week
You Can Keep.

Look after yourself, even when the day goes sideways.

Make your card Open the phone PDF

Guide, fill-in card, and six ready-to-use plans.

You can change the plan
without giving up on yourself.

Some days, the shoes stay by the door. The book stays shut. You get to bedtime and think, 'I did nothing for myself again.' It is easy to wait for Monday. This card gives you another choice: one small step that fits today.

01 / Choose

Start with
A.W.I.N.

Pick one thing you want to make easier. Not a whole new life.

A.W.I.N. is the four-part base of my coaching. Choose one place to start.

A

Accountability

A way to keep your word to yourself.

A note you check, or someone who asks how it went.

W

Workout (Movement)

Move in a way that works for your body.

Choose something safe for you, with any care advice in mind.

I

Inspiration

Give your mind something worth keeping.

A page, a song, a quiet pause, or a real talk.

N

Nutrition (Food and Water)

Make one choice easier before you need it.

A meal ready to eat. A drink within reach. What fits your needs.

02 / Adjust

One direction.
More than one way.

A page can become a sentence. A long talk can become a hello. The step can change without losing its point.

01

What I usually do

Name one action you can see yourself doing.

Not 'be more present.' Put the phone down while someone finishes their story.

02

My smaller step

Choose a version that fits when time or energy is short.

A page can become a sentence. A long talk can become a warm hello.

03

My way back

Name the next chance to try. If you need rest or care, let that come first.

A missed step is not a debt. You do not have to do twice as much tomorrow.

Make it easy to notice.

Link the step to something you already do: clear a plate, plug in your phone, or put down your keys.

Finish this line: 'If ___ gets in the way, I will ___. ' Choose the smaller step before you need it.

Start with a plan
that feels familiar.

Choose one. Use it as written if it fits, or change it to suit your day.

Hear the whole story.

Someone is talking. Your thumb is still moving across the screen. You catch the last few words and nod.

See the full plan
What I want
Hear the whole story, not just nod while I scroll.
My one step
Put my phone down when we talk.
When I will do it
When a meal or a catch-up starts.
What I usually do
Put the phone out of my hand and give the person my attention.
My smaller step
Put the screen face down and listen to one full answer.
When I switch
If I need the phone for care or urgent calls, keep it near me, screen down.
If I miss it
If I drift back to the screen, put it down and ask them to finish.
What helps me remember
Ask: 'Can we put the phones down while we talk?'
When I check the plan
After three chats: did I hear more of what they said?

A meal before I am drained.

The cupboard door is open. You are hungry. There is food, but choosing what to make feels like one more job.

See the full plan
What I want
Sit down to a meal, not hunt for food when I am worn out.
My one step
Choose my next meal ahead of time.
When I will do it
When I clear my first meal of the day.
What I usually do
Set aside what I already have for my next meal.
My smaller step
Pick one easy meal I can make or get later.
When I switch
If I am rushed or away from home, choose the easy meal.
If I miss it
If I miss it, eat when I need to. Plan ahead again at the next meal.
What helps me remember
Put the meal note where I keep my food.
When I check the plan
After three tries: was the next meal easier?

Get past the front door.

The shoes are where you left them. The walk keeps moving to later, then to tomorrow.

See the full plan
What I want
Make a little room to move in my day.
My one step
Take a walk that fits my body and care advice.
When I will do it
After my first meal.
What I usually do
Walk for ten minutes on a route I know, if that is suitable for me.
My smaller step
Walk for two minutes where it is safe and comfortable.
When I switch
If time is short and walking still fits my needs, use the two-minute route.
If I miss it
Try at the next meal cue. If I am in pain or ill, pause and follow care advice.
What helps me remember
Keep my shoes where I can see them.
When I check the plan
After three tries: did the walk fit and feel okay?

Open the book, not the feed.

You pick up the phone to check one thing. The book beside it is still closed when you put the phone down.

See the full plan
What I want
Read a page, not spend that moment scrolling.
My one step
Read something I want to remember.
When I will do it
After my first meal.
What I usually do
Read a few pages and mark one line.
My smaller step
Read one sentence and pause.
When I switch
If I have to leave soon, read one sentence.
If I miss it
If I miss it, try after my first meal tomorrow. No catch-up reading.
What helps me remember
Keep the book where I eat.
When I check the plan
After three tries, ask: did this fit my day?

Send the hello.

A name comes to mind. You think, 'I should call.' Another week goes by without a word.

See the full plan
What I want
Stay close to someone I keep meaning to contact.
My one step
Send a warm hello.
When I will do it
When I plug in my phone for the night.
What I usually do
Send 'Thinking of you. How are you?' and ask about a time to catch up.
My smaller step
Send just the hello. A chat can wait.
When I switch
If I have no time to talk, send the short note.
If I miss it
If I miss my cue, try when I next plug in the phone.
What helps me remember
Keep a note of one person I want to contact.
When I check the plan
After two tries: did I reach out, or do I need a better cue?

Put tomorrow on paper.

You switch off the light, then remember the call, the form, the thing you meant to do. The list is still going.

See the full plan
What I want
Stop trying to hold tomorrow's whole list in my head.
My one step
Write tomorrow's first small task.
When I will do it
When I finish my last planned task of the day.
What I usually do
Write up to three things. Circle the first one I can act on.
My smaller step
Write one thing. Leave the rest for tomorrow.
When I switch
If I am tired or rushed, write just the first step.
If I miss it
If I miss the note, choose the first step after I wake up.
What helps me remember
Keep a pen and paper, or a phone note, close by.
When I check the plan
After three notes: was it easier to choose where to start?
03 / Your card

Your plan.
In your words.

Choose a ready-to-use plan, or fill in your own. Short answers are enough.

What you type stays here. Copy or print it before you close the page; it is not saved.

The Week You Can Keep

Why this matters to me.

An action I can see myself doing.

After what, or at what time?

The version that fits most days.

Still useful when I have less to give.

If this gets in the way, I will do the smaller step.

My next chance, or the care I need first.

A note, a place, or a person who agrees to help.

A date, or after a few tries.

If you want a check-in

"Could you ask me how this went? I need a kind check-in, not a score."

Ask first. They can say no. A note you check yourself can work too.

Use what fits your body, needs, and care plan. Pain or illness may mean rest or advice from a health professional. This is a planning tool, not medical care.

04 / Review

Review the fit.
Not your worth.

After a few tries, ask one thing: did the plan fit my real day?

It fit and helped.

Keep it. Bigger is not always better.

I forgot.

Put the reminder where I will see it.

It asked too much.

Try the smaller step or a better time.

The small step did not help.

Change that step. If the goal no longer matters, choose another.

My needs have changed.

Pause. Follow my care plan or get advice if needed.

I do not know what to change.

Ask someone I trust. A friend, an existing professional, or a coach.

"Victor spelled it out in simple terms that worked for my schedule."

Tony on coaching with Victor

"He gave me a plan to focus on water, protein, fiber and get rid of the junk."

Mike on coaching with Victor

"I was tired of two steps forward and one back in my health."

Sara on coaching with Victor

A missed day is information. Not a verdict on you.

A card cannot see the day you had. In my 12-week one-on-one coaching, we look at what happened, what got in the way, and what to change next. You can start that work here, on your own.

If you want to write back: what keeps getting in the way?

Share only what you want. You do not have to send me the card or buy anything to use it.

Go get 'em,Victor