Good morning, Mark
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Module 4 is waiting for you.
12 minutes — The morning trigger.
First step of phase 1 (Detection). Includes one concrete exercise for this week.
with Gregory
Presence — last 30 days
Conscious moments per day
Track progress
Daily exercises
Today — 3 × 5 minutes
Apply the morning trigger
No phone for the first 30 min. Write one sentence about how you're showing up.
Three conscious pauses
At 10:00, 13:00, and 16:00 — 60 sec eyes closed, breathe, notice.
Evening reset
Write on paper: 'Which 3 moments was I truly present today?'
Community today
23 people are talking about module 4
- MVMark V.·12 min
Finished module 4 — first resistance, then a breakthrough. The morning trigger really works. The first 5 days felt artificial (phone in another room, coffee without check-ins) but yesterday I caught myself in a quiet moment at 7:42. That was new.
12 8 - SHSara H.·34 min
How do you combine this method with intermittent fasting? I can't make it work. My morning trigger lands best with a quiet coffee + journaling, but by 9:00 my focus is already gone. Anyone with a similar protocol?
4 14 - GWGregory van der Wiel·1h
@Sara H. Good question. I go deeper on this in episode 12 of the podcast — short version: separate the physical trigger (eating/not eating) from the mental one (autopilot/attention). The morning trigger works independent of what you eat or don't eat. Try shifting your trigger for 3 days to AFTER your first meal instead of before it.
28 6
Recommended podcast
AI Gregory suggestion
"Mark, your last journal entry mentioned 'reactive' three times. Want me to pull up a passage from Module 7?"