I am so happy you are here!
Let's normalise being ELITE & PRIMED every day and make it your new non-negotiable!
Focus: Establishing a strong foundations
Before a captain starts their journey, they set the ship's course. Your course begins with a vessel check and honesty about where we are.
Welcome to Take The Helm. Use these seven days as an experiment. Use the time to invest in yourself.
Listen to the audio and complete the tasks.
Take on a new perspective and go with the challenge for seven days to see how it works. If it does, what can you embed into your routine for the future?
Reflection: How can you refine your daily routine to ensure your boat is always ready to sail?
DROP YOUR REFLECTION INTO THE TELEGRAM GROUP
DAY 1: Check Your Vessel (Self-Check)
Focus: Body, Health, and Well-being
Before a captain sets sail, they inspect their boat.
Today, check in with yourself with radical honesty. Are you caring for your "vessel"—your body, mind, and health?
Action Step:
Name three habits that support or harm your well-being (e.g., diet, sleep, exercise, stress management).
Choose one habit you’ll work on this week to improve your overall "vessel" maintenance.
Reflection: What minor tweaks can you make to improve your overall health and well-being and ensure you’re ready for whatever lies ahead? Jump into TELEGRAM to share.
Movement & Steps – "The Captain's Sets the Cadence or the crew.
Be an example to your family and your team. Be the fittest one.
“Create more than you need to give."
Every captain starts the day by checking the physical readiness of their ship. You’re no different. A healthy body is well-maintained, and to give the energy you need to give, you need to generate more than you expend.
Action Step: Commit to moving your body every morning, even if it's just a short walk. Focus on getting your steps in before sunrise to buy back time and set the tone for the day.
If you are a gym goer, make the required changes to shift this to a morning practice. Get it done first thing.
It's a daily reminder of the headspace you need to be in ( you are now a performer)
If you have young kids and can't get out of the house early, plan for something at home, indoors or outdoors. There is always a way. Plan for it. Look on YouTube for home workouts or yoga, get set up, and plan to succeed.
Set up your gear the night before. Get your workout clothes out. Set the alarm ten minutes before you need to leave the house. Before going to bed, plan what you will need the next day to succeed: water, snacks, gym gear, towels, prams, kids’ snacks, dog treats—whatever your situation, there is a solution. Set up for the morning, and communicate with your family so they know your plans and can support you where required.
Set the alarm, let's go!
Reflection: How did this morning's movement change the flow of your day?
Jump into TELEGRAM to share.
Day 3: Food & Water – "ELITE NUTRITION"
Focus: Nutrition & Hydration
Captains don’t leave port without ensuring the ship is well-stocked with supplies. Your body is no different. Proper fuel keeps you steady at the helm. It's so simple, yet we often don't do it. We are the last priority.
Action Step: Plan your meals and water intake.
Get a water bottle that you take everywhere with you. Keep one in your car, work bag, or gym bag.
Ensure it is with you always.
Make time to eat.
Breakfast, lunch and dinner should be sitting down, undistracted.
Don't eat and scroll. Refrain from eating at your desk. Don't eat while driving.
You deserve better.
If you go to the shops, can you buy more for the rest of the week, saving time and headspace for other things?
Ensure your brain is fueled with good food. Whatever diet suits you best, stick with that.
If your family members usually eat separately, perhaps take this opportunity to bring the focus back to family time—an hour spent together—if possible. If you don't have family, connect with a friend now.
Reflection: How does planning to ‘fuel yourself’ affect your ability to stay focused and energised?
Don't forget to connect with the community here on Telegram https://t.me/+Wy7D_IFO1Sc5MTg1
Day 4: Spaces & Zones – "Navigating Your Environment"
Focus: Optimising the spaces around you
Captains know their ships inside and out. Every space serves a purpose. The same goes for your environment—your workspaces, home spaces, others' spaces, and even relaxation zones.
Action Step: Identify zones where you can get things done efficiently.
Rearrange or declutter the spaces that are working against you.
Do you have a dedicated workspace that you feel good working in? Can you rearrange things to make it a space that lights you up?
If your workspace is visible in the home, is there a way to visually block it off so you can be ‘ at work’ or ‘ at home’? Visual barriers can do wonders for our ability to be “ON” or “ OFF”
Covid has been hard on us for this. We blended work and home and have now made it hard for the family to know where we are with them or with our work, and so does our headspace.
Visual cues can help them know which mode of action we are in, such as if we are okay to approach or if I am working.
If you work at home, having a THIRD SPACE can help with different modes of action. For me, cafes are good places to create content, as my home office and work office are for action-taking; I need my creativity stimulated to sit in a reflective space to write. Experiment with what works for you.
Transition zones can also help instigate action mode. Commutes to work transition from home to work mode and vice versa. It helps shift our mental perspective and signals to our bodies that we are now doing something different so we can be fully present in one mode or another and not half-assign it.
If you don't have a commute, a visit to a cafe to get out of the house before starting work helps
At the end of the day, a lap around the block with the pet or kids can help transition you into HOME MODE.
Sitting in the quiet space of you car can also do wonders between zones.
Spaces Reflection: How does optimising your environment help you stay focused and productive? Is there anything you need to change?
Connect with the community here on Telegram. https://t.me/+Wy7D_IFO1Sc5MTg1
Time Management – "Charting Your Course"
Focus: Gaining control of your time
Captains don’t waste time—they know how to chart the course and keep their journey on track.
Today is about taking control of your calendar.
Action Step: Review your current calendar and block out intentional time for important tasks. Schedule everything—work, rest, self-care, and time with loved ones.
Reflection: How does better time management help you stay on course?
Jump into TELEGRAM to see what is working for others.
Day 6: Microtribe – "Assembling Your Crew"
Focus: Identifying the people who help steer your ship
A captain is only as strong as their crew. Today is about evaluating your microtribe—the people who are rowing in the same direction as you.
Action Step: Write down your core crew—those who support your journey and provide value. Reach out to them, align on goals, and check-in.
Reflection: Are you surrounded by people who lift you up? Who’s rowing in the same direction?
I can't wait to see what you think of this topic in TELEGRAM.
Day 7: Prep & Reset – "Stocking the Ship"
(depending on when you started the program and when this day falls, it's usually a great Sunday or Weekend Task, so if it's a midweek day, maybe save it until the weekend!
Focus: Preparation and organization
Just like a captain would prepare supplies for a long journey, you must prepare for your upcoming week. Having what you need on hand helps eliminate last-minute chaos.
Action Step: Do your weekly food prep today. Plan out all the meals and restock your supplies for a smooth week ahead.
Reflection: How does preparation make your week easier and more manageable?