The plan for anyone with a graveyard of Monday plans. Most habits take under ten minutes. None needs a gym, a kit list or a mood. Just a brew, two minutes, and a tick.
✓Day 1: two minutes
If you're reading this on a Sunday night with a half-formed plan to sort yourself out tomorrow, you're in good company. Every lad I know has a graveyard of plans: the gym membership, the app, the 5am alarm that lasted till Wednesday.
Here's what nobody says out loud. The problem was never you. It was that every plan asked for a whole new personality by Monday.
This one doesn't. Seven days, one boring habit a day. Walking round the block. Porridge. Putting your phone down. You'll be tempted to skip the dull bits and go looking for something clever. Don't. The clever stuff works on people who've already done the dull stuff.
Seven days. See what changes. Boring wins. Callum
Every day has its own page: the one thing, why it works, three steps, a worst-day version, and a box to tick.
After your brew, walk round the block. Two minutes. Phone stays in your pocket.
Floor: two minutes on the stairsSwap one breakfast. Toast out, porridge and berries in.
Floor: berries on whatever you're eatingThe first ten minutes of your day belong to you, not somebody else's feed.
Floor: five minutes, phone face downFive minutes outside, whatever the weather. Beat the best excuse there is, once.
Floor: five minutes indoorsPick a time to be asleep by. Screens off 30 minutes before it.
Floor: fifteen minutesCook one plain meal, and cook double. Decide once, eat twice.
Floor: boil four eggsRe-score yourself. Keep the three habits that earned their place.
Floor: just choose your ThreeEnergy, sleep and follow-through, scored on Day 1 and Day 7. Your numbers, your proof.
Every day has a worst-day version. Knackered, raining, kids up all night? Do the Floor. A Floor day is still a tick.
Carry yesterday's habit if it's easy. Drop it if it isn't. Only today's tick counts, so the week never piles up on you.
Missed a day? Do the next one. No going back to Day 1, no catching up, no doubling. That's how people quit.
"The tick-sheet is a record, not a courtroom."
Plans don't die on Day 1. They die at the shop on Day 2, in the rain on Day 4 and on a Sunday night with nothing ready. Each bonus is built for one of those moments.
Fifteen minutes. Start Monday ready.
Why it gets you more out of the 7 days: Day 1 starts with nothing left to decide. Fifteen minutes on Sunday night and Monday takes care of itself.
Eight swaps and one basket. Pick two swaps this week. That's it.
Why it gets you more out of the 7 days: Day 2 (porridge) and Day 6 (cook double) fail at the shop, not at the cooker. This puts the food in before you need it.
Ten excuses. Ten comebacks.
Why it gets you more out of the 7 days: Day 4 is when your head says what's the point. You'll have the answer on your phone before the excuse wins.
A 25-page PDF workbook: seven daily pages, the failure page, the before-and-after pages, the whole method on one page, the fridge sheet and three bonuses (the Boring Shopping List, the Excuse Cards and Sunday Setup). You download it straight after paying. It works on your phone, or print the pages you want.
Do Sunday Setup the night before (fifteen minutes), then Day 1 the next morning. Any day of the week works. Monday is just a story.
Do the next day's habit. No restarts, no catching up, no doubling. The worst case is four days out of seven, and that's four more than the last plan.
No. Shoes, a kettle and whatever's in your kitchen. Every day has a Floor version you can do indoors.
It isn't a diet and it won't change your body in seven days. It's general information about everyday habits, not medical advice. What it can change is whether you're someone who follows through. If you have a health condition, take medication or are injured, check with your GP first.
It's the launch price. It goes up to $37 on 1 November 2026 (UK time), automatically. Buy before then and you pay the launch price, once, with no subscription.
That's the price. One payment, no subscription.
Yes. Visitors in the UK see and pay in GBP, so there's no conversion fee from your bank. Everyone else pays in USD. You can switch with the "Show prices in" link under the price.
Callum Hayes is an AI-generated character, not a real person. His rugby years and his shoulder are part of the character. The habits in the book are the ordinary stuff most UK health advice agrees on: walk a bit, eat more fibre, sleep at regular times. We say this in the book, too.
It's an instant digital download. If a file is faulty or won't open, email us within 7 days and we'll replace it, and if you're charged twice we refund the extra charge. Your legal rights aren't affected. Details in the policies.
Seven daily pages, the three laws, the failure page, your before-and-after, the fridge sheet, and three bonuses: Sunday Setup, the Boring Shopping List and the Excuse Cards.
Launch price ends 31 October at midnight (UK time)
Callum Hayes