Examples | The Focus Tribe | 21-Days of Focus

GOALS, STAKES, REDEMPTIONS

You will find examples below. Keep scrolling for the Stakes and Redemptions.

GOALS

Example #1

My mind has been quite scattered lately and I need to get some routine and discipline back.

I feel better, stronger, prouder when I honour my mind, body and time.

Routine (4x/w) - Why: Tame the decision fatigue, keep my body healthy

Up by 740am
Make Bed & Cold Shower
Home Breakfast & Coffee
Meditate, Breathwork or Journal 10min
Get to Work by 9.30am
Drink 2L a day
Plan the next day before bed
(diet no sugar til noon)

Work - Why: I need $$ real bad

30h/w (5x 6h/day)

If I don’t have work, the following counts:
1. Work on 21 Day Challenge Resource page, plan to grow and market it, Video to onboard people

2. Work on Personal Vision for Future

3. Research Course to take on

4. Look for Work opportunities

5. Making a new Showreel

6. Prep DJ set

Exercise - Why: It gives me everything I need physically and Mentally. Keeps me in a good mind space.

5x/w, 30min minutes

Excludes: Walking

Spanish - Why: My #1 frustration in MDE is my struggle with understanding people.

3.5 hours/w

Includes: Watching movies, Listening to podcasts, Reading, Studying, Language Exchange, Language transfer app, Dreaming Spanish

Excludes: Class with my teacher

No Fap 5x/w - Why: Waste of Time and energy + I don’t respect myself when I do it

Mind Rest - Why: I’ve been stressed lately due to overstimulation

No phone till 8am (unless meeting switch someone)

No Insta/Youtube/Reddit till noon.

1 Day/week in Nature, out of the noise of the city (min 2h)

Example #2

Challenge Objective

Create, record/write, and publish one new piece of content daily (video or story) for 21 consecutive days to build the habit of consistent content production.

Success Criteria

✅ Daily Content Output:

Publish one new video (at least 30 sec) or story per day.
Content relevant to the work I’m doing (ice and hypnosis) and my personal life.
No reused content—must be created fresh.
Acceptable formats: Selfie-style, unedited, minimal b-roll (Wim Hof, ice bath, or related).
Where to publish: Instagram (Reels/Stories/Posts) + auto-repost to Facebook.

✅ Timeframe & Flexibility:

Publishing window: 6:00 AM – 11:59 PM.
Catch-up rule: If a day is missed, post two the next day. Never miss two consecutive days.

✅ Content Management:

Maintain a simple content database (topics, ideas, posted content).
- Metric: In 1st week have at least 2 backup content pieces ready to be published.
Aim to film 2 per day when possible to stay ahead.

✅ Momentum Over Perfection:

Hook, captions, hashtags, edits, details are for later. Focus now is output.
Goal = show up and execute daily.
Prioritize imperfect action over perfection to generate momentum and overcome content paralysis.

Example #3

Doing 140 outbound sales activity a week to prospective clients. (~20/day average).
- One activity is a dm, text, call, email, etc.
- One market research interview counts for 5 outbound activities
- 1 sale with deposit taken counts for 20 activities
- 1 day no activity = 2 days no social activities.
- 2 days consecutive no activity = no dates for 5 days.
7 content posts each week that will appeal to target demo (combo of stories/reels/posts.)

Why?

Because I’m not interested to go back to a regular job at the moment.
Because it will be fun.
Because it’s my goal to make this a reality right now, and I want to reach my goals.

Example #4

Post 5 videos on instagram weekly
- Reels or posts (stories don’t count)
Create 1 video for youtube weekly
- Minimum 10 minutes video length

The Why?

I want to overcome my fear of sharing video material on youtube
I want to experience an authentic flow with my content - natural, not forced
I want to crystallize my content pillars so that I feel more confident in what my focus in on social media
I intend to move completely online with my business this year 2025 and becoming active on social media is an important part of it
I want to work on my perfectionism by sending even sometimes very “raw” videos

Perceived blockers

Lack of focus with content - too diverse spread of interests
Afraid to put myself fully out there - expressing my truth with authenticity
Lack of a good space to film in (especially for Youtube videos)

Example #5

Exercise for at least 30 minutes 15 times in 21 days

Adhere to my diet rules 15 out of 21 days. The following are banned:
- Anything deep-fried (includes french fries, empanadas, donuts, buñuelos, palitos de queso, chicharrón, fried chicken)
- Drinks with refined sugar
- Any calories after 9pm
- Any food during movies or TV
- Dessert
- Candy over 120 calories (basically anything bigger than fun size)
Accomplish That One Thing 15 times in 21 days
- I start each day by identifying the one thing I can do to make everything else on my to-do list easier or unnecessary.
Accomplish my Prize Tasks 9 times in 21 days
- I start each day by identifying four tasks which, if completed, will define a successful day.

The Why

My purpose in 2025 is to become an excellent provider for my family. Though I cannot control when exactly I get a job, I can control how effectively I tackle my to-do list, and I can increase my productivity with exercise.
The diet is for another one of my new year’s resolutions: to look good in all my shirts.

Example #6

Quiet: 5 minutes of Quiet, 5x weekly
Work: Apply to 5 Jobs per week
Connect: Reach out to 5 people each week who could improve my ability to find work with the intention of making a meeting
Push: work prioritized list of conference event activities, 5 hour weekly

Why

I am excited to step into financial stability and abundance
I am excited to work on amazing projects
I am excited to see what is possible
I have a commitment to showing up intentionally

Example #7

Cleanse myself from alcohol for 21 days
Be active for 40 minutes per day, at least 5 times per week
1. This can include gym time, extended walks with my dog or formal dance classes
Write & finalize one blog post per week
1. To be posted to [blog]
  1. Ultimate goal: there will be at minimum 3 blog posts ready for site relaunch in April

Why

Focus on intentional activities for mental & physical health and wellness
- Mental clarity reset
- Have fun without the influence of alcohol
- Get comfortable doing things out of my comfort zone

STAKES

Stakes are executed at the END of the 21-Days.
Pick one stake for your success, and one stake if you fail.

If I Succeed, I will feel the pride and joy of honouring my commitment.

If I Succeed, I’ll get a 60 min massage

If I Succeed, Go eat the best steak in town

If I Succeed, Upgrade my iPhone

If I Succeed, I will take my bootylicious woman to get a couples’ massage.

If I Succeed: I will sign up for a cooking class (or equivalent)

If I Fail, Post on Instagram about my failure.

If I Fail, I'll invite the whole team to dinner and drinks

If I Fail, No alcohol for 1 month.

If I Fail, Donate $250 to a cause I hate.
If I Fail, I will do 100 pull-ups in one day and post the video.

If I Fail, I'll give everybody $20.

REDEMPTIONS

Redemptions allow you to continue the challenge if you accidentally slip-up with your daily/weekly targets.

Pick 2 Redemptions: One when you slip up the first time, another when you slip up a second time.

Share a video of you dancing like an idiot to a song
Take an element of your challenge and double the intensity
Double your Failure stake.
Post a Story on Instagram about why you failed
Share a video of you doing 200 pushups, or burpees, etc
5 minute cold bath with video proof
Run 10km
Ask 10 strangers to take a selfie with you
Give $10 to everybody in the group
Send $100 to a charity you don’t like
2-page handwritten apology to the group
Do a 24-Hour Digital Detox
Fasting for 24h
Write a 1000 word pep-talk about myself and record a video for the group to see

or ask ChatGPT “Based on everything about me, what are 20 things I would find really hard to do but that takes less than a day?”

Challenge Objective

Success Criteria

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