✦The Five Systems · practical playbooks
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Why this exists: the practice works on you — but "works" is invisible unless you measure. Without a baseline you can't see the improvement, and without a monthly re-test you can't tell the difference between "working" and "I hope it's working." This sheet is the single place all the numbers live.

The rules:

  1. Measure today (your baseline) before you start — a number taken later can't be compared to a number you never recorded.
  2. Re-test the last day of every month. Same day each month, same method.
  3. Do not judge the numbers. They are the starting line and the trend line, not a report card. Judging raises stress and — per 08-science- reality-check.md — stress is exactly what the practice is trying to remove.
  4. Never measure daily. Weekly/monthly only. Daily auditing is the documented reason people conclude "this doesn't work."

The baseline (fill once, today)

Date: __________
2km run time:              ________ (mm:ss)
Pushups (max, strict):     ________
Pullups (max, strict):     ________
Surya Namaskar (in a row): ________
Savings balance:           ________
Income (this month):       ________
Sleep quality (1–10):      ________
Stress level (1–10):       ________
Deep-work hours/day:       ________

Monthly re-test table

Fill one column per month. Keep the same measurement order and conditions (same time of day, same rest, same route for the run) so the numbers compare.

Measure Mon 1 Mon 2 Mon 3 Mon 4 Mon 5 Mon 6 Mon 7 Mon 8
Date
2km run (mm:ss)
Pushups (max)
Pullups (max)
Surya count
Savings
Income (month)
Sleep (1–10)
Stress (1–10)
Deep-work hrs/day

What to look for, honestly

Should move within weeks 1–4:

  • Stress ↓ and sleep ↑ — subjective state is the earliest signal (placebo / coherence mechanisms, per 08).
  • Deep-work hours ↑ — the schedule itself does this; track it.
  • 2km time ↓ and strength reps ↑ — pacing economy and neural adaptation improve fast; expect a couple of reps and several seconds within a month.

Should move within 2–3 months:

  • The full identity/health shift — body composition, automatic discipline, the streak feeling effortless.

Only moves with a real plan (do not expect from the practice alone):

  • Savings ↑ — moves only when you deposit; that's 06-goal-workbook.md Step 7's math, not belief.
  • Trading payouts — prop evaluations take weeks and markets are stochastic; track the process (rules followed, journal kept), not just the payout.

The monthly reflection (last day of each month, ~10 min)

  1. Streak: days Coué + Neville kept (target 100%). Days yoga + meditation kept (target 100%). Days training kept (target ~85%).
  2. Which tier did I mostly run (07 or 09)? Tier 1 on bad days only?
  3. The one number that moved most — what caused it? The one that didn't — is it plan-driven or practice-driven?
  4. Next month's plan: one practice change (e.g. a new Haanel theme, a Lipton blast on a program) and one plan change (e.g. savings target, prop-eval submission).

Re-test the sheet, then update 12-tracker.md's streak line.

The pace ladder reference (for the 2km target)

Target: 8:00 by Aug 2027 (from 06-workbook — the calibrated version)
Ladder: 10:00 → 9:30 → 9:00 → 8:30 → 8:00
Test:   once a month, same flat route, all-out 2km, logged here

If a month shows no drop, it's a training-program question, not a practice failure — 08-science-reality-check.md: the 2km target was never a belief problem, it's physiology. Adjust training, keep the practice.