Week · Priorities · Training · Diet · Sleep & Mood · Habits · Money · Time · Journal
📅 Today
🧭 Week Compass
🎯 Priorities
🏢 Work
🚀 Side Project
🧠 Brainstorm
🏋️ Training
🥗 Diet
✅ Habits
😴 Sleep & Mood
💰 Finances
⏱️ Time
📓 Journal
⚠️ This browser is blocking local storage, so entries cannot be saved here. Open this file in Chrome, or export a backup regularly from the 📓 Journal tab.
🧭 Week Compass
Start with what the week is for. Big Rocks are the few things that have to happen in it — the ones you would regret reaching Sunday without. A week fills up whether or not you choose what goes in it, so put these on a day first and let the small stuff fit around them; three to five is usually right. Use ← → to plan weeks ahead.
Week
🗒️ This week's planwhat you intend to do — in your own words
🪧 Personal Mission Statement (Habit 2 — your deepest values; everything below serves this)
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Big rocks done (this week)
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Open Q2 priorities
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Diet compliance (7d)
🪨 Big Rocks for this week(1–3 per role — schedule them first, everything else fits around them)
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📅 Put this in your calendar
Tick what you want, download the file, open it. Everything lands in Apple Calendar or Google Calendar.
Include
How far ahead
What do I do with the file?
Apple Calendar — double-click it, pick which calendar to put it in. It syncs to your other devices through iCloud.
Google Calendar — open calendar.google.com, then Settings → Import & export → Import, and pick the file.
📝 Weekly review (Sunday)
🎯 Priorities — Importance × Urgency
Every task is urgent or not, and important or not — that gives four boxes. Q1 is both: fires and deadlines, the things that break if you ignore them. Do them now. Q2 is important but never urgent — planning, training, learning, the people who matter. Nothing forces you to do it, which is why it gets skipped, and why it is the box that decides how your year goes. Schedule it on purpose. Q3 is urgent but not important to you — other people's priorities landing on your desk. Delegate it, or batch it into one slot. Q4 is neither: fine as a reward, once the real work is placed. "→ Rock" sends an item to the week you're viewing in the Compass.
Your job or main business — the goal you are driving, the tasks in motion, and a running log.
🚀 Side Project
Your own project — north-star goal, task pipeline, and notes.
💡 Brainstorm — Business Fundamentals
Strategic questions to clarify your business: who you serve, what problem you solve, who you are, and what makes you different.
🥗 Diet
Tick off your daily basics. Edit the checklist in ⚙️ Settings → Make it yours.
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Today's compliance
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7-day average
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Streak ≥ 80%
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Today is
Training days (the checklist and week plan adapt to the days you train)
Today's checklist —
Last 14 days
📋 Program
No meal plan yet. Write your own here later, or just use the daily checklist above.
📓 Journal — every entry, saved forever
Every log from every tab lands here automatically, stamped with the date and time of entry, and is never deleted unless you delete it. Export a backup file any time; import it to restore or move to another browser.
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Total entries
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Entries today
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Days with entries
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Logging since
No journal entries yet — log something in any tab.
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Sessions this week
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Week completion
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Week streak (4+)
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Total sessions
Week
Weekly progress
Body weight log (kg)
🍗 Nutrition & Recovery
Daily target: — g protein
Today: 0 / — g
Meal template — from your diet plan:
🏋️ Spor günleri ~09:00 — ~30g · spor sonrası whey smoothie
🍳 09:00–10:00 — Öğün 1 · ~30–35g (yumurta + keçi lor)
🥗 13:00–14:00 — Öğün 2 · ~75g (400g protein kaynağı)
🍽️ 18:00–19:00 — Öğün 3 · ~75g ≈ 180–215g/day — on target for 2.0 g/kg. Rest days skip the smoothie.
Daily recovery checklist
Everything saves automatically and lands in the 📓 Journal. Use ✏️ on any day to write what you plan to train; use ← → to plan and view upcoming weeks; 📋 copies a whole week's plan forward.
😴 Sleep, Recovery & Mood
Log your sleep and how you feel each morning — and sync WHOOP for live Recovery, Strain & HRV.
⚡ WHOOP
Checking sync…
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Recovery
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Day Strain
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Sleep Perf
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HRV (ms)
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Resting HR
Sign in to WHOOP once and your Recovery, Strain, Sleep, HRV and resting heart rate arrive on their own — on every device you use this on.
Enter today's WHOOP numbers by hand:
❤️ Apple Health
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Your Apple Watch writes sleep, heart rate variability and resting heart rate into Health — and so do Oura, Garmin and WHOOP's own app. Reading it here means whatever you wear shows up, without connecting each one separately. The Flow only reads; it never writes anything back.
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Avg hours (7d)
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Best night
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Worst night
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Sleep debt (7d)
Log last night's sleep
Quality
⭐⭐⭐⭐⭐
Recent nights
Sleep hours — last 14 nights
🧠 Mood & Energy
How you feel, next to how you slept — the two usually explain each other.
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Avg mood (7d)
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Avg energy (7d)
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Best day this week
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Days logged in a row
How are you feeling today?
😞😕😐🙂😄
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🪫😴⚡🔥🚀
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Recent entries
No entries yet.
Mood & Energy — last 14 days
✅ Habit Tracker
Track daily habits across this week. Streaks reset if you miss a day.
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Done today
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Best current streak
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Week completion
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Total completions
No habits yet — add your first one above.
🪒 Sharpen the Blade — this week
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The upkeep that keeps the rest of it possible. Ticks reset every Monday.
⏱️ Time Tracker
Log where your time goes. See your weekly breakdown at a glance.
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Logged this week
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Most time spent on
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Logged today
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Entries this week
Log a time block
Duration
This week — by category
Visual breakdown
Recent entries
No entries yet — log your first time block above.
💰 Finances
Track monthly spending against your budget. Everything is local — nothing leaves your browser.
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Monthly income
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Spent this month
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Remaining budget
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Unspent (savings)
Budget setup —
Spending by category
Add expense
Expenses this month
No expenses logged this month.
🔄
Restoring your data…
1Reading your backup
2Saving to your cloud database
3Refreshing the app
This can take a few seconds — please keep this open.