The Sunday Reset Checklist

Setting the right conditions means you actually think, rather than rush through the motions.

• ☐Find a quiet spot — no background noise, no notifications
• ☐Put your phone on Do Not Disturb
• ☐Make a drink if it helps you settle
• ☐Open a blank document, page, or the Weekly Reset app

Your mind is a terrible storage device. Getting everything out — without filtering — is what allows you to think clearly about the week. Leave nothing in your head.

• ☐Write down every task, worry and commitment currently in your head
• ☐Include things you've been avoiding
• ☐Include ideas you don't want to lose
• ☐Include people you need to reach out to
• ☐Include anything causing low-level background stress
• ☐Don't filter or organise yet — just empty
• ☐Sort the dump into categories: tasks, stressors, ideas, avoided items, people

Most weeks ambush people mid-week because they never looked at the calendar beforehand. Three minutes now prevents a chaotic Wednesday.

• ☐Open your calendar for the coming week
• ☐Identify what absolutely must happen this week
• ☐Find the hardest or busiest day — note it
• ☐Look for overcommitment: days where you've said yes to too much
• ☐Identify anything that can be moved, cancelled or delegated
• ☐Note any fixed commitments that will limit your focus time

Your environment shapes your week more than your willpower does. Protecting the conditions for good work is more reliable than relying on discipline alone.

• ☐Name one or two people who will give you energy this week
• ☐Name one person or situation likely to drain you — plan accordingly
• ☐Note what media or inputs you want to limit this week
• ☐Identify one thing to remove or reduce (a commitment, a habit, a distraction)
• ☐Set one boundary to protect your focus time

Choosing three measurable outcomes — not a to-do list — is what separates a focused week from a busy one. The constraint is the point.

• ☐Ask: if only three things happened this week, which three would make it a success?
• ☐Write three outcomes — not tasks, but measurable results
• ☐Test each one: could a stranger tell whether you'd done it by Friday?
• ☐Remove anything vague — rewrite it as a specific, finishable outcome
• ☐Confirm all three are genuinely achievable this week

The blueprint is what you actually follow. It's short enough to remember, personal enough to mean something, and focused enough to protect what matters.

• ☐Write a one-phrase theme for the week (e.g. 'Less noise, more execution')
• ☐Place your three priorities at the top
• ☐Identify two or three focus blocks in your calendar and protect them
• ☐Write one focus for each day — not a list, one thing
• ☐Note your main energy boundary for the week
• ☐Write one honest reminder to yourself