Why it matters
This is the "show me" part of Show Me You Mean It.
For eight weeks it's on you: no parents chasing you, no coach chasing you. The tracker is how you, your family and I can all see the habits are happening. Eight good weeks on this sheet is what tells us it's time to invest in the Pro plan (see Going Pro).
The standard
Non-negotiable
- Filled in every night, before the phone goes away. Not at the end of the week from memory.
- Honest. Tick what you did, cross what you didn't.
- On the fridge, where your family can see it.
- The weekly check-in done every Sunday.
- Brought to training every Monday.
I'll ask how your sleep is and how the book is going, and I'll look at this sheet. If you didn't sleep, you'll sit that session out and watch. That's to protect you, not to punish you. If you haven't read in two weeks, I won't be upset and I won't be following up. These are your goals, and I won't fight you if you don't take them seriously.
How to use it
Set it up and print it
Your plan might look a bit different to your teammate's. Before week one, set up the tracker below to match what we agreed, then print it and stick it on the fridge.
Fill it in every night
- Tick it if you did it. Cross it if you didn't. Put a slash if it didn't apply (no training that day, no study block scheduled).
- Do it before the phone goes away, while the day is fresh.
- Be honest. Honest crosses are more useful than ticks that don't match what we see in training. Crosses show us what to fix.
Do the Sunday check-in
The weekly box gets done on Sunday night: sessions trained, average sleep, where you're up to in the book, whether you did your weekly reflection, one win, and one thing to fix next week.
Bring it to training on Monday
Bring the sheet every Monday. I'll ask about it. If we switch to a digital daily check-in (a 30-second form on your phone, at a time that isn't your phone-free hour), the habits and the honesty stay exactly the same.
The eight habits
These are the default columns. The last two columns on the sheet are blank: use them for anything extra we've agreed, like a run, rehab exercises or a weigh-in.
| Habit | Tick it when | Playbook |
|---|---|---|
| Sleep on time | Lights out at your planned bedtime, up at your planned wake time. | Sleep |
| Phone out first and last hour | No phone for the first hour after waking and the last hour before bed. Charged outside your room. | Sleep |
| Read 10 min | At least ten minutes of your book. Audiobook counts. | Mindset |
| Stretch | A proper stretch after training or at night, full body. | Recovery |
| Ate the plan | Breakfast and dinner on plan, pre-training snack, water, no junk. | Diet |
| Trained focused | You trained (Jiu-Jitsu, S&C or a run) and you were locked in: no chatting, no cruising. | Focused Training |
| Study block | You did the study block on your schedule, the full time. | Schedule & Study |
| Training log | You wrote your two-to-five-minute log after training: focus, what worked, where it broke and why, one question, one fix. Slash it on a day with no training. | Journal |
Common mistakes
- Filling it in on Sunday from memory. Do it every night before the phone goes away.
- Ticking a habit you half did. Cross it, and write the fix in the Sunday box.
- Keeping it in your room. It goes on the fridge, where your family can see it.
- Skipping the weekly box. One win and one fix every Sunday is how the next week gets better.
- Using columns we didn't agree on. Set the sheet up to match your plan before you print it.
The tracker
Change the columns to match what we agreed, fill in your plan, then print it. Tap a column heading to rename it, or clear it to write your own on paper.
Your changes save on this device. Coaches: set it up, then copy the link and send it to your athlete. Prefer paper? Grab the default PDF or the blank PDF and write your own headings.
Show Me You Mean It · 8-Week Tracker
Name ________________ Start date ____________
On a phone, swipe the table sideways. It's built to be printed.
| Week | Day | Sleep on time | Phone out first/last hr | Read 10 min | Stretch | Ate the plan | Trained focused | Study block | Training log | Weekly check-in (Sunday) | ||
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Wk 1 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 2 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 3 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 4 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 5 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 6 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 7 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun | ||||||||||||
| Wk 8 | Mon | Sessions ____ Sleep avg ____ h Book page ____ of ____ Reflection done ____ One win ________________ One fix ________________ | ||||||||||
| Tue | ||||||||||||
| Wed | ||||||||||||
| Thu | ||||||||||||
| Fri | ||||||||||||
| Sat | ||||||||||||
| Sun |
Tick = did it · Cross = didn't · Slash = didn't apply today. Fill it in every night before the phone goes away. Bring it to training every Monday. Gracie Barra Bondi.