Basic Blueprint · six weeks · starts Monday, November 23, 2026 · limited to 20 places
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Basic Blueprint · a six-week morning practice

You know your pattern. You still react.

You react in ways you regret later, often with the people closest to you. It starts in the body. Phone away, you move, you feel your feet, you write two lines on paper, you breathe, you sit. Twenty-five minutes every morning. You learn to notice a trigger in your body before it becomes an action.

Get the join linkSee the morning

Places open for the November 23 start. Leave your email and I’ll send you the link to join.

Length
Six weeks
Each morning
About 25 minutes
Together
Six live calls
Starts
Monday, November 23
Price
$97, one payment

01Your morning

The first 25 minutes of your day.

  1. 10 min

    Move

    The phone stays in the drawer until you have moved. Enough to feel awake. Then you stand, soften your knees and feel your weight in your feet.

  2. 5–10 min

    Write or read

    On paper. Two lines about yesterday, or a few pages of a book. Then this week’s practice.

  3. 5 min

    Breathe and sit

    Slow breaths, longer out than in. Then you sit and notice what’s there. Then the day can start.

You don’t plan it. The order is written out, so each morning you just do the next thing. That’s the whole ask: 25 minutes, before the phone.

You can explain your patterns. You still live them.

You get triggered, you act, and you regret it later. Basic Blueprint works on the gap in between.

Insight without action is often more frustrating than no insight at all. From the essay On knowing better

A quick self-check

Where are you now?

Five statements. Nothing is saved or sent.

  1. I can explain my patterns better than I can change them.

  2. I’ve started good routines and dropped them within a few weeks.

  3. I react first and regret it later.

  4. I usually notice a feeling only after I’ve acted on it.

  5. I’d rather do something small every day than read another book about it.

02What you get

What’s in the six weeks.

Body, soul and spirit, used as a simple map. Every morning begins with the body and builds up.

BODYSOULSPIRIT

Foundation

Body

Your feet are on the floor before your thumbs are on a screen. You move until you feel awake, and you notice you are standing in your body, not just carrying it around. That’s where a trigger shows up first.

Middle

Soul

Pen and paper. Two lines about yesterday, a few pages of a book, and one character practice a week. You practise catching a reaction before it runs your day.

Open roof

Spirit

A few slow breaths, longer out than in. Then you sit. A few quiet minutes where nobody needs anything from you.

And how you eat

You won’t get a meal plan. You learn the principles of eating: timing, carbs, protein and fats, and how to stick to the way you choose to eat. One principle a week, taught on the call. By the end you run your own food, without needing anyone to tell you what goes on the plate.

What you receive

  • A welcome email with printable sheets for every week.
  • A private Notion template with all the worksheets.
  • An email every Monday with that week’s practice and food principle.
  • Six live group calls by video, one each week, about 60 minutes.
  • One review evening a week at the laptop. Everything else happens off the screen.
  • The sources for every practice, with how strong the evidence is.
  • No group chat to keep up with.

03The six weeks

What each week asks of you.

The mornings stay the same. Each week adds one quality of character to practise and one principle of eating to learn.

  1. Attention

    You hold one ordinary object in mind for five minutes. Your thoughts wander. You bring them back.

  2. Will

    You do one small thing you chose, at the same time, every day. Nobody asks you to.

  3. Steadiness

    A strong feeling comes up. You notice where it sits in your body and let it pass before you act.

  4. A positive eye

    You find something good in a thing you’d usually dismiss.

  5. Openness

    You meet one familiar thing as if you had never seen it.

  6. Balance

    You bring the five together and choose which ones you keep. Week 6 runs December 28 to January 3, so the new year starts with a practice you have done for six weeks.

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04The live calls

Once a week, we meet.

Six calls by video, about 60 minutes each. You bring what you noticed that week. I take you through the next practice and the week’s food principle, and answer your questions. Limited to 20 places so the calls stay conversational and everyone gets heard.

05Who it’s for

This is for you if

  • You know a lot about why you are the way you are, and want to act on it.
  • You react in ways you regret later, and want the space before you act.
  • You suspect a good life isn’t built in the head alone.
  • You can give 25 minutes a day for six weeks.

It isn’t a quick fix, and it isn’t a belief system. If you’re in crisis, please work with a qualified professional first.

Francesco, founder of Not This, Not That

06Why I made this

Hi, I’m Francesco.

When I’m not at my best, I can be at my worst. At my worst, I act on autopilot. I hurt the people around me, and I regret it later.

Worse, I can sabotage myself without noticing.

That regret made me look for the gap between being triggered and acting on it. When I’m aware, I feel. When I feel, I can process. A feeling that is fully felt moves through you and lets you go.

It starts in the body, so that’s where this programme starts. Twenty-five minutes every morning, phone away. You build the foundation: the capacity to notice a trigger in your body before it becomes an action, and to stay at ease while you feel it.

From there you stop reacting to life and start creating it. Even your own breath can surprise you.

Francesco

Follow the writing: Substack · Instagram · X

07Why you can trust this

Read me first, then decide.

The practice is written out

Every morning, every week and every call is laid out on this page. You know exactly what you’re signing up for.

Read how I think

Start with the essay On knowing better. If the writing makes sense to you, the practice will too.

Every source is linked

Each practice comes with its research and how strong it is, in plain words. See the sources.

Fourteen days to decide

Ask within 14 days of the start date and you get a full refund.

08The November cohort

Basic Blueprint. Six weeks. Starts Monday, November 23.

About 25 minutes a day, together, from Monday, November 23, 2026.

  • Six weeks of mornings that start off the screen
  • One character practice and one food principle a week
  • Welcome email with printable weekly sheets
  • A private Notion template
  • A Monday email with the week’s practice
  • Six live group calls, about 60 minutes each
  • Every source, in the appendix

Six weeks · six calls

$97

One payment · limited to 20 places

Get the join link

Places open for the November 23 start. Leave your email and I’ll send you the link to join.

  1. Leave your email.
  2. I’ll send you the link to join.
  3. Day one: you receive your welcome email and printable sheets.
  4. Monday, November 23: the six weeks begin.

Full refund within 14 days of the start date. Refund policy · Terms

14days

Try it for 14 days.

If it isn’t for you, you get all of it back. One email within 14 days of the start date is enough.

09Questions

Before you reserve

What will my days look like?

You wake up and the phone stays in the drawer until you have moved. Then paper, a book, a few slow breaths and a few minutes sitting. About 25 minutes. Once a week you look back on the week, and once a week we meet on a live call.

How much time does it take?

About 25 minutes a day, a short review once a week, and the weekly call.

How is it delivered?

A welcome email with printable weekly sheets and a private Notion template. An email every Monday with the week’s practice and food principle. A live group call by video once a week, about 60 minutes. The daily practice itself happens off the screen.

What happens on the calls?

You bring what you noticed that week, I take you through the next practice and the week’s food principle, and we answer questions together. Twenty places, so there’s time for you.

Is there a meal plan?

No. You learn the principles of eating: timing, carbs, protein and fats, and how to stick to the way you eat. Then you make your own choices with them. Nothing to track unless you want to.

What if I miss a day?

You do the next one. A missed day doesn’t break a habit. The structure is there to bring you back.

How does the refund work?

Within 14 days of the start date, one email gets you a full refund. Refund policy.

Where do the practices come from?

Some are adapted from Rudolf Steiner and Alexander Lowen. I use the practices, not the belief systems. See the sources.

10Your move

Tomorrow morning, the phone can wait.

Stop reacting to life. Start creating it. Basic Blueprint starts Monday, November 23, 2026. Limited to 20 places.

What this is not

Basic Blueprint is a daily practice, not therapy or medical advice. Check with a doctor before new exercise if you have a heart, blood-pressure or other health condition, are pregnant, or have an injury. If slow breathing makes you dizzy, stop and breathe normally. If you’re in crisis, please work with a qualified professional. Disclaimer.

Appendix: sources

I’d rather show you where things come from. The labels say how strong the evidence is, in plain terms. Most of this research was done on groups, often with a clinician involved; it describes averages, not what will happen to you.

The practices

Habits and schedules

Where the ideas come from

$97 · 20 placesGet the join link