The FitSpan Heuristics

These are “in the moment” FitSpan shortcuts - the executive dashboards for your biology.

1. The 10-Minute Rule

If you’re short on time, do 10 minutes. That’s a deposit. Zero minutes is a debt.

2. The 80/20 Fueling Rule

80% of nutrition is routine; 20% is joy. Maintain the ratio, not perfection.

3. The 2-Alarm Test

If your HRV or sleep data ring two alarms, shift to a recovery day. Your body already voted.

4. The Minimum Effective Dose Scan

Ask: What’s the smallest action that will move me forward today? Then do exactly that.

5. The “Will This Increase My 70-Year-Old Options?” Lens

If it narrows your future movement options, reconsider.

6. The Play-First Reset

If you’re stuck, stressed, or spiraling → introduce play. It resets the system faster than grit.

7. The 1% Daily Shift

Improve one micro-habit or micro-metric each day. Thirty days later, you’re a different system.

8. The “Is This Helping My Governor?” Check

More caffeine? More volume? More meetings? If the answer is no → redirect.

9. The ‘Half as Much, Twice as Good’ Rule

Cut the volume, improve the execution. Magic happens.

10. The Adventure Anchor

Put one adventure on the calendar every quarter. Train for the feeling, not the finish line.

11. The 3-P Dashboard

Check today’s levels: Physiology. Presence. Play. If one is empty, everything gets taxed.

12. The Rule of Reverse Priorities

Don’t ask “What do I need to add?” Ask “What do I need to remove?” Subtraction is the real performance enhancer.

13. The “Body Knows First” Rule

Your body signals before your mind admits. Trust the earlier messenger.

14. The Environment Override

When discipline fails, environment wins. Build environments that nudge you toward better choices.

15. The Gear-to-Grit Ratio

You don’t need more gear. You need better rhythms.

16. The Thermostat Model

You’re not a thermometer reacting to life — you’re a thermostat setting the tone.

17. The “Choose Effort or Consequence” Rule

You either put in effort now or face consequences later. Biology always collects.

18. The 90-Second Breath Rule

Before reacting, breathe for 90 seconds. Your nervous system will decide better than your ego.