How to Execute A Sunday Reset and Dominate Your Week

COMPLETE THE SIMPLE RESET WORKSHEET TO HAVE YOUR BEST WEEK EVER

+ Review your past weekly mind, body, and life goals
+ Set new achievable goals and habits for this week
+ Check off the reset tasks that will make success effortless

Spending just one day a week on a reset can turn your week into a well-oiled machine. Save yourself some willpower by following these five steps on a Sunday.

 

1. GO SCREENLESS

Just for Sunday, turn off the phone. Unplug the TV to short-circuit the reflex of turning it on whenever you sit down. Take some time away from the video game system. When is the last time you spent an entire day without technology? By going screenless, it’s going to feel like your day doubles in length. And that’s going to give us time to go through the rest of the reset.

 

2. EXECUTE A MIND-BODY-LIFE REVIEW

If you haven’t been CNQR’ing for a while, you might not have much to review at this point. As a quick refresher, we practice mind-body-life balance here. These pillars require constant tending and management if you want them to grow!

Take a blank sheet of paper, and create a heading for each pillar. Now, start thinking back over the past week. What activities do you complete that fit into each of those pillars? Getting to work, following a budget, and trying new things contributes to your life. Meditation, reading, and being grateful improve the health of your mind. Taking the stairs, biking to work, hitting the gym, or stretching at your desk all help build a body machine. Your opportunities to level up are endless!

Go ahead and give yourself a 1-10 score for each pillar this week, and examine the results. Are you happy with your progress? Do you feel accomplished? You may even notice that you are severely lacking in one pillar, and over-investing in another. Start brainstorming ways to calibrate, which brings us to our next step.

 

3. BUILD THE GAME PLAN

You’ve got exactly one week until your next mind-body-life review. So, maybe we should set some simple goals that can get your numbers onto the higher end of the scale. Your goals have to come from a powerful mission, or else you won’t stick to them.

Start placing mind-body-life activities in each day. If you are a rookie here, make it stupid simple. One chapter of a book, 25 pushups in the morning, a text to a friend. If you are kicking butt in your CNQR journey, you may want to start a new passion project, break a fitness record, or meditate for a full 30 minutes for some incredible results. We almost don’t care what you do at this point. We just want you to do something. Taking action works, period.

 

4. GET YOUR FUEL SCHEDULED

If you are serious about performing at a high level, you need to fuel yourself correctly. The foods you eat have an incredible effect on your daily energy, mood, and intelligence. Don’t sabotage yourself!

If you want to quit the endless binges and last-minute junk food choices, you have to plan ahead. There’s no other way. Sunday is a fantastic day to go grocery shopping, just one week at a time. Each meal should be scheduled. Your fridge should be void of bad choices. Save yourself a little willpower. Pick things from the CNQR fuel grid, if you want to do this perfectly.

A word of warning when seeking perfection: It is much better to be able to stick to a plan, instead of ditching your quinoa dinner and hitting up Taco Bell because you are miserable. So, find foods like homemade Chipotle or chili, stuff you actually look forward to eating that bring you closer to the proper fuel.

For example, an omelet for breakfast, a turkey wrap for lunch, and steak or fish for dinner is something we can all get behind (and much less expensive than you think). Once you’ve built the habit of being aware of your food choices, you can start swapping in better and better fuel to reach your body goals. After returning from the grocery store, meal prep. Cook meats before hand and separate meals into Tupperware. Do whatever it takes to make this effortless.

 

5. ORGANIZE YOUR SPACE

If you are going to come out of the gate swinging on a Monday, you’ve got to get your ducks in a row. Get all of your laundry done today, and pick out your outfits for the week. Clean the kitchen, and do all of the dishes. Throw all of the garbage out of your car that’s accumulated over the week. You may even want to spend some time purging your digital space too!

If you still have some free time this Sunday, congratulations. Stay off the technology, and read a book or practice a hobby. This is your one day a week where you deserve to be human again. Be present in this moment, and experience the day to the fullest. As the sun sets, you are going to feel calm, prepared, and ready to dominate the rest of the week. Because of the time you spent today, you just have to wake up and execute your master plan. We’ll see you on the other side!

Leave a comment: What are other exercises you think we could all benefit from on a reset day?

COMPLETE THE SIMPLE RESET WORKSHEET TO HAVE YOUR BEST WEEK EVER

+ Review your past weekly mind, body, and life goals
+ Set new achievable goals and habits for this week
+ Check off the reset tasks that will make success effortless

WANT TO SET YOUR GOALS AND DAILY HABITS FOR THE LAST TIME?

MORE INTEL

11 Comments

  1. Paulmdevine

    My Sunday planning is quite similar:

    “AGENDA

    Start with a “Mind dump”

    Then review the previous week:
    Diary- Outlook (work) and Sunrise (all else)
    HabitRPG, SuperBetter and CNQR Excel
    Bliss: Gratitude journal,
    Wunderlist: Focus journal and to do lists
    Evernote: GTD next action projects

    Set goals and prioritise:
    Role goals- e.g. son, partner, doctor, friend, citizen
    “Sharpen the saw” goals:
    Physical, mental, social and emotional, spiritual, occupational.

    Week ahead diary:
    Reoccurring time blocks.

    Plan the “Big Rocks” first and then fill in the gaps.

    Review and adjust daily.”

    I like “Screenless Sunday”. I think I’ll add that to the kaizen list.

    Cheers, Paul

    Reply
    • JD At Conquer Today

      Dude, this is fantastic. Absolutely love the idea of “role goals”, never thought of it that way. Thanks for sharing brotha.

      Reply
  2. Andrew Bartlett

    I might have to make it a “Screenless Saturday”… It’s football season! Lol 🙂

    Reply
  3. Eric One

    Wow, I think that covers me for a “to do” list! I’m going to have to work my way up to this one.

    Reply
  4. Karen Sterba

    Like Andrew, I’ll have to make mine a Screenless Saturday, as I have a second job on Sunday and too many other things to deal with as well. But Saturdays are nearly perfect for me to unplug and restart.

    Reply
  5. Di Farias

    I love this! When I first started reading CNQR I would not have been able to do this, but as of right now this fits in perfectly with my lifestyle and even almost resembles a few things I already do. I’m excited to try this out on Sunday!

    Reply
  6. Braydon Lucas

    This is great! I’ve been trying to plan ahead, but meals always seem to trip me up. Definitely going to try prepping for the entire week ahead of time.

    Reply
  7. Omar

    You bring to mind a weekend of mine, 11 years ago. I went on a mountain biking weekend in North Wales. Intense, extremely tiring, plus great times hanging out with friends.

    I’d taken my mobile with me so I could check email, in case my software stopped running or reported errors. The immediate problem here was I had little signal and was struggling to get any updates. The second problem was that even if I did get notification I had little means of fixing anything anyway.

    After a couple of attempts to get signal I gave up. I turned off my phone. And promptly forgot about it. The next 56 hours or so were wonderful. I was having fun while my phone slept.

    You’ll guess the ending too: when I got back home to signal I discovered that everything at work was. ……. fine!

    Reply
    • JD At Conquer Today

      Hey Omar, thanks for heading over to Conquer! Hearing stories like that makes me very happy. Jealous of that biking trip, too. You’d probably like this story of my 3 day kayak trek, because I actually bought a $20 flip phone with $10 worth of minutes on it. That way, if I get into trouble I can still call someone, but then I’m not just sitting on Facebook in the middle of the woods. Because then what’s the point? https://conquer.today/conquer-fear-hero-journey/

      Reply

Submit a Comment

Your email address will not be published.

WHERE SHOULD WE SEND YOUR SPARTAN MONK ROUTINE?

You will also receive free Conquer Cast emails to upgrade your day. Drop out anytime.  

Thanks! Check your email to confirm.

WHERE SHOULD WE SEND YOUR NOTES TEMPLATE?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email.

WHERE SHOULD WE SEND YOUR MAINTENANCE ROUTINE?

You will also receive free Conquer Cast emails with more body upgrades. Drop out anytime.

Thanks! Check your email.

WHERE SHOULD WE SEND YOUR GOOGLE DRIVE TEMPLATES?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email to access your templates.

WHERE SHOULD WE SEND YOUR SPARTAN MONK ROUTINE?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email to confirm.

WHERE SHOULD WE SEND YOUR NEUROLIFTS WORKOUT ROUTINES?

You will also receive free Conquer Cast emails with more mind upgrades. Drop out anytime.

Thanks! Check your email and download the PDF.

WHERE SHOULD WE SEND YOUR NEUROLIFTS WORKOUT ROUTINES?

You will also receive free Conquer Cast emails with more mind upgrades. Drop out anytime.

Thanks! Check your email and download the PDF.

WHERE SHOULD WE SEND YOUR NEUROLIFTS WORKOUT ROUTINES?

You will also receive free Conquer Cast emails with more mind upgrades. Drop out anytime.

Thanks! Check your email and download the PDF.

WHERE SHOULD WE SEND YOUR MAINTENANCE ROUTINE?

You will also receive free Conquer Cast emails with more body upgrades. Drop out anytime.

Thanks! Check your email.

WHERE SHOULD WE SEND YOUR RESOURCES SHEET?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email and download the sheet.

WHERE SHOULD WE SEND YOUR FUEL GRID?

You will also receive free Conquer Cast emails with more body upgrades. Drop out anytime.

Thanks! Check your email for your download.

WHERE SHOULD WE SEND YOUR RESET WORKSHEET?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email for your download.

WHERE SHOULD WE SEND YOUR SUSTAIN ROUTINES?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email for your download.

WHERE SHOULD WE SEND YOUR GOOGLE DRIVE TEMPLATES?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email to access your templates.

WHERE SHOULD WE SEND YOUR SKILL TREE TEMPLATE?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email in a few minutes for your equipment.

WHERE SHOULD WE SEND YOUR EQUIPMENT?

You will also receive free Conquer Cast emails with more mind upgrades. Drop out anytime.

Thanks! Check your email in a few minutes for your equipment.

WHERE SHOULD WE SEND YOUR EQUIPMENT?

You will also receive free Conquer Cast emails with more life upgrades. Drop out anytime.

Thanks! Check your email in a few minutes for your equipment.

Upgrade yourself and change the world with us: new intel lessons, equipment downloads, and more.

Welcome to the tribe.

Upgrade yourself and change the world with us: New intel lessons, equipment downloads, and more.

Welcome to the tribe.