14d • Mind
Your Bad Days Have a Pattern
Your state has three inputs you control: what your body is doing, where your attention goes, and the words you use on yourself. These three prompts build a practice around your actual day, then show you which parts are working.
Copy a prompt into your AI tool, fill in the brackets, and run it.
Prompt 1: Build Your State Practice
I want to build a state practice using Body, Focus, and Words.
When I'm in a low state, it looks like: [describe]
When I'm at my best, it feels like: [describe]
Physical practices that work for me: [movement, breathwork, cold exposure, etc.]
Health notes: [medications, conditions, injuries]
My daily routine: [wake time, work blocks, training, meals, evening]
Build me:
- A morning state practice, under 10 minutes.
- A 2-minute pre-performance shift for high-stakes moments.
- A recovery practice for when my state drops mid-day.
- An evening reset so I don't carry today into tomorrow.
Rules: Keep every practice simple enough to do on a bad day. Fit them into my real routine. If something in my schedule is causing the low state, tell me. Flag anything that conflicts with my health notes. Tell me which recommendations have strong evidence and which are guesses.
Prompt 2: The 2-Minute Shift
I have a high-stakes moment coming up: [describe]
I need to show up feeling: [describe]
Right now I feel: [describe]
Walk me through a 2-minute Triad shift:
- What to do with my body
- What to focus on
- What to say to myself
- A short visualization of the interaction going well, including one hard moment and how I handle it
Prompt 3: Find Your Pattern
I tracked my state for seven days. For each day, I noted my morning state (1 to 5), my afternoon state (1 to 5), and what moved it:
[paste your log]
Help me see:
- What separates my high-energy days from my low ones
- Which triggers drop my state fastest
- Which practices are actually shifting me and which ones I'm just going through the motions on
- What to double down on and what to change
Only name patterns the data supports. If seven days isn't enough to tell, say so.
Run Prompt 1 this week. Post your morning practice below.
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Your Bad Days Have a Pattern
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