Support and Resources

Whether you have our Progress Journal already, or you just want to find out about ways to better plan your day and do more of the important stuff, here are some resources that will help. 

Below, you'll find some key info on these things and more:

  • MIT's
  • Key Behaviours
  • Three Critical Areas of Work, Home & Relationships and Self
  • How to Recharge effectivel
  • And more.......


First things first...... Big Things Matter

The Progress Journal is for the big things. On any given day, there are only three things you can focus on. These should be things that make a big difference. We assume you have another list of all the day-to-day things you need to do - and if not, you can write them in your Progress Journal… we left room for that in the Notes and Ideas sections. But for most people the day-to-day gets in the way of making real progress. Do your day-to-day after you’ve schedule the big things. 

What are MIT's?

MIT’s are your Most Important Things. Understanding your MIT’s and working toward them every day is the number one key to being most productive and making progress towards the things that matter. If you don’t know what’s most important, then chances are that you get pulled in different directions, putting out a lot of fires, but never stoking the flame that drives you.

In this video, we take a look at what MIT’s really are, and how to structure them correctly. 

There are no right or wrong MIT’s, but there are certainly right and wrong ways to structure them for maximum benefit.


Should my MIT's be different every month?

Probably not. Your MIT's should be about 6-12 months in length. This gives us time to stay focussed and also to build our Key Behaviours into habits (see below). If you change focus too regularly, you don't get any momentum.

Why are there only two MIT's per Critical Area?

Because when we focus on too many things, it stops us from making real progress. The Progress Journal forces you to make decisions about what is truly important.

Everything is on track, do I need MIT's?

Everything is on track... that's great! We don't usually like MIT's that just say 'maintain' anything, but if this is honestly where you're at, then go for it!

Your Key Behaviours - Building New Habits

Quite simply, Key Behaviours are the habits you have to build to make sure you can deliver on your MIT’s. We call these Key Behaviours because they need to be non-negotiable and make a big impact on making progress towards those things that matter. Even when things are spinning out of control, you can get anchored with your Key Behaviours and keep everything moving forward.

Watch this short video explaining how to build your Key Behaviours, then use the Progress Journal to map these behaviours and keep yourself accountable.

Key Behaviours FAQ's

Can I really have only one Key Behaviour for each MIT?

The reason we do this is so you can consistently execute - even when things are going crazy. Think about it like this: if there was only one thing you could do each week to make a big impact, what would it be?

Do my Key Behaviours have to be weekly? What about monthly?

This is a good question. The main aim here is to create good habits. If we do something monthly, it won't become a habit. We prefer things to be three times a week or more - that way we build habits quickly (but at the minimum, once a week).

I can't think of a good Key Behaviour to work toward my MIT. What do I do?

There will be a Key Behaviour, you just have to look for it. What do you do when you're successful? Maybe there's someone else you can ask. 



Why Are The Three Critical Areas So Critical?

Work, Home and Relationships, and Self. They are the Critical Areas that we need to focus on in order to be successful, fulfilled and balanced. 

But most people make the mistake of thinking that you have to constantly sacrifice one, in order to thrive in the others. At Performance Lab, we know that the opposite is true: if you let one slip, then chances are the others will slip as well. 

By consciously focussing on trying to be our best in each area, we unlock our potential to thrive in all three. Each Critical Area adds to the others, they don’t subtract from the others. 

Take a look at the video to find out the science behind this concept. How success breeds success and how emotional distraction stops us from performing at our best. 

Critical Area FAQ's

I don't really care about work. Do I need to have an MIT?

You really should. You might not care about work, but we know that when we have a purpose and a sense of accomplishment it helps the other areas of our lives as well. It doesn't have to be big - like a promotion etc - but even being really efficient at your work is a great MIT. And hey, it might free up your time to do other things!

My Home and Relationship MIT sounds fluffy. Is this ok?

Yes it is - and these MIT's will often sound fluffy - but we need direction. What then makes the most difference is if we have really quantifiable Key Behaviours. 

Why are the example MIT's so broad? I thought goals were meant to be specific.

The old SMART goals are great, but MIT's work a little differently. When they're broad, we are able to find different ways of working towards our MIT's. We just have to make sure that the Key Behaviours are very specific. This is where SMART goals come in.

What Does Recharge Look Like?

We need to recover energy to spend energy. When we make the mistake of burning energy all day - staying focussed, madly rushing from one thing to another, stressed by timeframes and deadlines - we burnout quickly and we are unable to do our best thinking.

We need to take these regular moments to Recharge, if we want to perform at our best over the medium and long term. But to Recharge, we have to know some fundamental principles about how our bodies and brains recover energy most effectively.
Take a look at the video to find out more.

Recharge FAQ's

How often should I Recharge?

Every 90 minutes of full intensity we need a 6-15 minute break. Another 20-30 minute recharge every day would also be great if you can get it. In the Progress Journal we just focus on getting one good quality Recharge period in each day. 

I feel like I can work for hours at a time. Do I need to take Recharge breaks?

Yes. Even if you can sustain the effort, your quality of thinking starts to diminish as well as focussed attention and behavioural control. You can go for longer periods if you are doing 'Auto Pilot' work. 

I can't take time to leave my desk. I have too much to do!!

This is a false economy. Our advice is: take a break, then work for another period at high intensity...... you'll get more done.

Getting out of work and back to the kids is enough Recharge for me. Is that ok?

That depends. Sometimes family can be stressful. If this is the case, then this isn't really a Recharge moment. You need to carve out another 20-30mins. Often when people do this on the way home from work, they feel better able to give their family time full attention. 

Using the Monthly, Weekly and Daily Plans

They are really pretty intuitive - we’re sure you’ve worked it out - but you can take a quick look at these guides to see how you can use the Monthly, Weekly and Daily Plans most effectively.



The Monthly Plan sets you up and refocusses your goals.

Take a Look



Your Weekly Plan creates actionable items, so you can prioritise.

Take a Look



Planning your day is critical to maximise your time.

Take a Look

General FAQ's:

Why are there spare days?

Some months are more like five weeks instead of the standard four weeks. We put these here so you can 'fill in' a week if you need to, before starting the next month.

How long does the Progress Journal last?

3 months (12 weeks). 

Why Gratitude?

The research on gratitude is pretty comprehensive. It decreases stress, increases dopamine (our feel-good chemical), and does wonders for our well-being. Also, it's just great to have some positive vibes throughout the day!

Why do I have to keep writing out my Key Behaviours? It seems like overkill.

Your Key Behaviours become habits when you don't have to think about them. So they need to be front of mind (or else, we tend to 'forget' them). To have a chance of nailing your Key Behaviours, you should be able to recite them off the top of your head. The Progress Journal helps make this happen.