You don't need
a plan for
your life.
You need a plan
for tomorrow.
Seven days. One thing to do each day. Day one takes ten minutes.
The Spark Protocol is written for the chapter where getting out of bed is the achievement. No mindset lecture. No thirty-day overhaul. One instruction a day, and the evidence for why it works.
It takes three minutes to read page one. You should be outside before you finish it.
Free. Instant access. You'll also be first to know when the 12-Week Warrior program opens. No spam. Ever.
- The seven-day ladder
- The Restart Rule — for the day you miss
- The evidence, with its limits stated
- The Warrior's Journey map
- Full reference sheet
Everyone tells you to take care of yourself. Nobody tells you what to do on Tuesday.
When your world comes apart, advice arrives in avalanches — and none of it is a set of instructions. Feel your feelings. Give it time. Stay strong. You cannot follow any of that.
The Spark Protocol does the opposite. It asks one thing of you per day, for seven days — and day one is so small it's almost insulting. That's deliberate. It's the only size that works when you have nothing left.
It's small on purpose. You're not being asked to feel better, or to decide anything about the rest of your life. You're being asked to move — because your emotional state follows your physical state faster than it follows your thoughts.
Seven days. One variable.
No app to download, no equipment, no skill to learn. One number that climbs a little each day, ending in a rest day you've actually earned — and a rule for the day you miss.
There's one day in the middle where most people stop. The guide names it in advance and tells you exactly what to do when it arrives — so you recognise it as the ordinary part of the protocol rather than proof of something about you.
Twelve pages. Nothing padded.
- Page One — TodayThree minutes to read, one instruction, and it's done before you finish the guide.
- The LadderAll seven days on one screenshot-able page, with the three rules that keep it survivable.
- The EvidenceWhy this works, in plain language — including where the research is weaker than I'd like.
- The Restart RuleThe most important page in the guide. One rule, decided in advance, for the morning you wake up having missed.
- The Warrior's Journey mapNine stages, with YOU ARE HERE marked on the one you're standing in.
- ReferencesEight peer-reviewed citations, listed in full. Check every one.
Walking isn't a consolation prize.
It sits in the top tier of what actually works for depressive symptoms — and it's the most available thing on earth.
Adults across 33 studies. Those who walked more showed meaningfully lower rates of depression — and the guide is honest that this is an association, not proof of cause.
Peer-reviewed studies behind seven days of instructions, listed in full at the back so you can check every one of them yourself.
Motivational quotes. No mindset lecture, no guru language, nothing you have to believe in for it to work.
Every claim in the guide is cited, and every limitation is stated out loud. You've been marketed at enough.
Who this is actually for.
THIS IS FOR YOU IF
- Something happened and you haven't been the same since
- You've stopped moving, stopped training, stopped caring about either
- You keep waiting to feel motivated before you start
- You need the smallest possible first step, not a transformation
- You want to know why something works, not just be told that it does
THIS ISN'T
- A grief cure — nothing is, and anyone selling one is lying
- Therapy, medical treatment, or crisis care
- A fitness program — that comes later, if you want it
- Thirty days of anything. It's seven.
The hardest part is the shoes.
Everything after that is just walking. Get the guide, read page one, and go — you can have day one behind you before you go to bed.
Free · 12 pages · Instant access