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The Jack Blueprint
Command Centre
Streak 0 days
Today
Core four only: One Thing, the Launcher, your daily Mind/Body checklist, and your gym log. Everything else here — Goals milestones, Finance, Log — is "tend when convenient," not a daily obligation. If maintaining this dashboard ever starts feeling like its own task to avoid avoiding things with, that is the system working against itself. Skip a section guilt-free.
Streak
0 days
Tasks logged this week
0
Calorie target
3,200–3,400
Today's checklist
0/12
In backlog
0
Quick check-in
Today's schedule
Connected to Google Calendar, today’s events land here on their own. You can also paste a list in, or add blocks one at a time — anything you add by hand is never overwritten by a sync.
Today's tasks
Recent task log
Plan Ahead
Plan tonight for tomorrow, or run through the whole week on your Sunday reset. Anything added here lands automatically in Today once that date arrives — it is the same storage, just written ahead of time.
Tasks for
Schedule for
Backlog
Everything you need to do but haven't picked a time for. Get it out of your head and in here — an undated task you've written down stops costing you attention. When you're ready to commit to one, schedule it and it moves into that day's tasks.
Not a to-do list to feel guilty about: this is a holding pen, not a backlog to clear. A long list here is fine and normal. Pull from it when you have capacity — don't let its length become another thing to avoid.
Done
Notes
A scratchpad for anything that isn't a task or a journal entry — a grocery list, tonight's gym session, a plan for the afternoon, a quote worth keeping. Notes save as you type. Nothing here is dated or tracked.
The Launcher
For the task you keep avoiding. Shrink it until starting is embarrassingly easy, then start a 10-minute clock. Motion first, motivation follows.
Anti-Procrastination Protocol
Name the thing you're avoiding — not the project, the very next physical action.
10:00
Mechanism
Why this works for you
Your profile pairs procrastination with impulsivity: you avoid aversive tasks, then react in bursts near deadlines. Shrinking the task removes the "aversive" trigger, and the impulsivity that normally derails you becomes the thing that gets you moving once you've started.
24-Hour Rule
For new commitments
Before saying yes to a new role, project, or favour: sleep on it. Log it below, decide tomorrow. This protects your time-budget from impulsive overcommitment — your training, study, and rest already use it all.
Full task log
24-hour rule queue
Mind
The cognitive profile and the protocols that work with it, not against it.
Body
Underfuelling is the root constraint. Hitting the calorie target is the single highest-leverage change available — everything else compounds on top of it.
Active day target
3,200–3,400 kCal
Rest day target
~3,200 kCal
Protein target
237–245 g
Body fat goal
12–16%
Today's calories
Today's fuel + supplement checklist
Training split
Plan each week as you go. A new week starts as a copy of the one before it, so only the changes need typing.
Done
Day
Session
Note
Push / Pull / Legs log
Weight goals
Goals
Time-boxed targets that sit alongside the core Blueprint. Click a goal to expand it, or hit Edit to change any session, section or target yourself — everything here is yours to adjust as your training and progress change.
Experiences
Deliberately not gamified. No streaks, no checkboxes-as-metrics — just a place to protect "live fully, not just exist" from getting crowded out by everything else here.
Want to try
Done
Finance
This is the planning and tracking layer. It does not move real money — use it to decide the split, then set up the actual scheduled transfers in your CommBank app and your investing platform to match it.
Fortnightly income & allocation
Recurring bills
Bill
Amount
Frequency
Paid from
Per fortnight
Pay period log
Setup checklist
Log
A running record — wins, setbacks, new insights from conversations with Claude. Ask Claude to add a new protocol or card here any time and it'll edit this file directly; use this journal for your own notes in between.
Backup & restore
Your data syncs through the cloud, but keep your own copy too. Download a backup any time; if anything ever goes wrong, restore it here on any device and it'll sync back to the rest.
Daily Review
An archive of each day — schedule, tasks completed and not completed, daily checklist, and your One Thing. Fills in automatically from the Today tab. Click a day to expand it, and tick off anything you missed on the day — retro-edits save and sync like everything else.