The Game Based on the HMF Method – Health, Motivation, Fundamentals.

 

Each of the three pillars of this method is crucial for us as players. They must work together, be interconnected, and reinforce one another, ensuring long-lasting and unshakable support for the entire structure.

 

Your progress must be built on a solid foundation, strong enough to withstand challenges and carry you forward.

 

I will introduce you to these rules and show you how to prepare for the game—a game that I hope will transform your life:

• From bad to good

• From average to great

• From good to absolutely incredible

 

 

Basic Rules of the Game

 

1. You are your own judge. No one else will hold you accountable, punish you, or verify your progress. You, the player, are also the referee.

2. Never lie. Never pretend. Without complete honesty, the game is meaningless. If you intend to start DailyInspire but plan to bend your own rules, turn back now—this game won’t work for you. You will waste time and make a fool of yourself in front of the only person that truly matters: yourself. Never lie.

3. The game will be difficult at times, but over time, the results will far outweigh the effort. Demand more from yourself—enjoy the rewards.

4. Every single day, repeat this mantra out loud:
   "I will win because I love myself and the world!"

5. Be open to building good habits. Get rid of the bad ones, because they drain your life, day after day, and you will never get that time back. Be realistic about what you want to achieve through the game.

 

Example:  You can’t set a goal to read this blog every morning at 6:00 AM if you work from 4:00 AM to 9:00 AM. Be practical. Be real!

What You Need – Physical Items

 

1. A yearly planner – Preferably A5 size, simple, with one page per day. No distractions, no birthdays, no jokes—simplicity always wins. You can buy it anytime. Start when you’re ready. The best time? Today!

2. A thick piece of paper, a bristol board, or a white/corkboard. This is where you will write your time-bound goals. It must be visible every day!

3. A pen or fountain pen.

4. A highlighter – Red and green.

5. Sticky notes in four colors.

What You Need – Mental & Technological Tools

 

1. Faith in yourself. Unshakable, absurd faith in yourself. You are the master of your fate. This is not empty talk—you need to engrain this belief in your consciousness and, more importantly, in its silent companion: your subconscious. Both must be convinced that playing this game is the right choice and that victory is inevitable.

            How do you achieve this?

            You tell yourself. You repeat it. You meditate on it. You write it. You paint it. You sketch it. You make sure that both your conscious and subconscious minds understand this reality.

 

2. A positive attitude toward the project and belief in its power.

3. Consistency. This game demands daily action. It’s a game about life, and whether you like it or not, life happens every single day.

4. Internet access – So we can share motivation and support each other. (Not mandatory, but highly recommended.)

 

Do You Have Everything? Then Let’s Begin!

 

In this section, I will outline all the general rules of the game, combined with the HMF method. Each bold paragraph introduces a rule, followed by how I personally apply it—because nothing works better than a real-life example.

Each player sets their own guidelines, goals, and duration for the game. Only a few rules are non-negotiable—they must align with the principles of HMF.

 

 

1. Goals and the Duration of the Game

1.1 Goals

 

"A goal is not the finish line, but a compass that guides you toward a life of meaning, growth, and fulfillment." – Me, Creator of DailyInspire

 

Before starting the game, ask yourself: What goals will you set?

You can go through life letting things happen, or you can take control, define your direction, and play to win.

DailyInspire is not just a system—it’s a game of life. And like every game, it has rules.

The most important one?

 

You must have a goal.

 

Not just any goal. Not something vague like "I want to be happy." You need a goal that ignites you, drives you forward, and transforms the way you live.

Most people don’t fail because they lack potential. They fail because they don’t know how to structure their goals in a way that ensures success.

That’s why DailyInspire follows a proven system—one that makes achieving your dreams inevitable.

 

The Foundation: The 1% Rule – Your Daily Commitment

 

Every single day, without exception, you improve by at least 1% in one of the three core areas: HMF (Health, Motivation, Fundamentals).

This is not optional. It is the foundation, the non-negotiable rule that keeps everything moving forward.

Because if you don’t improve daily, your goals will stay locked in the realm of “someday.”

And “someday” is the enemy of success.

 

1% better every day = 365% better in a year.

 

At first, it may feel insignificant. Some days, you may even wonder if it’s working.

 

But here’s what happens when you stay committed:

• After 2 years (730 days) → Your improvement skyrockets to 1,377%—you will be nearly 14 times stronger than when you started.

• After 5 years (1,825 days) → Your growth reaches a mind-blowing 53,405%—a staggering 534 times better than your starting point.

 

At first, 1% seems small, almost invisible. But compounding progress multiplies your efforts, forming an unstoppable upward trajectory.

And the best part? This isn’t just theory.

It’s the same principle that fuels elite athletes, world-class leaders, and peak performers.

If you commit to your 1% today, your future self won’t even recognize the person you are right now.

Because success is not about one extraordinary action—it’s about showing up every single day and letting small changes lead to something life-changing.

 

One small step, every single day, creates an unstoppable transformation.

Level 1: Short-Term Goals (Approx. 1 Month)

 

This is where the game begins.

Short-term goals are not just about ticking boxes. They are the foundation of discipline.

Every month, you prove to yourself that you can commit, execute, and grow.

But here’s the key: Short-term goals are never permanent.

They are stepping stones, not destinations.

Once you achieve one, you immediately replace it with another—shifting your focus to the next key area.

 

The Rule for Changing Goals: H > M > F

This system is your personal autopilot. Follow it, and growth becomes inevitable.

1. Start with HEALTH (Health, Body, Mind, Challenges). Without a strong body, you won’t have the energy to improve anything else. Your body is the machine that carries you to success—fuel it wisely.

2. Once completed, move to MOTIVATION (Motivation, Goals, Inspiration, Habits, Emotions). Motivation strengthens discipline and prepares you for bigger challenges. It shifts your mindset from "I have to" to "I want to."

3. Finally, transition to FUNDAMENTALS (Faith, Family, Finances). What’s the point of health and motivation if they don’t translate into a solid foundation for life? A strong mind and body need a stable world to thrive in.

 

And then, the cycle repeats.

Health → Motivation → Fundamentals → Health → Motivation → Fundamentals…

 

There’s no second-guessing. No hesitation. No more asking, "what now?"

You wake up, follow the system, and grow.

 

With every completed goal, you are one step closer to the person you are meant to be.

You don’t need luck. You have a plan.

Level 2: Mid-Term Goals (2-3 Months, Depending on Difficulty)

 

Mid-term goals are the game’s checkpoint system.

They ensure that you don’t just start strong—you keep going.

They serve as the bridge between short-term efforts and long-term transformation—long enough to see real progress, but short enough to keep momentum alive.

And here’s the crucial shift: You start with MOTIVATION.

 

Why motivation?

Because the hardest part of any transformation is the beginning.

When the excitement of a fresh start fades, motivation is what keeps you moving.

Motivation is the oxygen of change.

Without it, even the strongest willpower suffocates.

 

How Mid-Term Goals Work for You:

• They reinforce short-term progress. What you started in your first goal doesn’t fade away—it grows into something bigger.

• They make long-term goals feel possible. Instead of staring at a distant future, you focus on the next checkpoint.

• They eliminate doubt. A well-placed mid-term goal makes you realize, "I can actually do this."

 

And again, nothing is left to chance.

 

You are not hoping for progress. You are engineering it.

This is where the winners separate themselves from the dreamers.

Level 3: Long-Term Goals (1 Year – Always!)

 

This is where true transformation begins.

 

A long-term goal isn’t just a dream—it’s a reality waiting to be built.

 

But there’s one rule:

1. A long-term goal must be measurable and present in your mind every day.

2. It must guide your daily and mid-term efforts.

3. If you don’t keep your long-term goal in focus, you will never reach the Big Goal.

 

Structure of a Long-Term Goal:

• It must be measurable. You need to know exactly when you’ve reached it.

• You must keep it in mind daily. Every small goal should contribute to it.

• Once achieved, it is replaced by another long-term goal. Preferably within the same category, but this is not a must.

Without long-term goals, you will never reach the Big Goal.

 

Example: I earn 10.000 CHF monthly on 01.02.2026!

The Ultimate Level: The Big Goal

 

This is your North Star, the destination that keeps pulling you forward.

But here’s the twist: You don’t need to define it right away.

Why?

Because once you start playing the DailyInspire game, your long-term goals will happen faster than you ever expected.

And when they do, something magical will occur:

• You will want more.

• You will crave something bigger.

• You will realize that limits exist only in your mind.

 

At some point, you won’t be able to stop.

 

Because when you see how much you’re capable of—when you turn "impossible" into "done"—you won’t want to settle.

But Let’s Be Realistic.

 

A Big Goal still has to be grounded in reality.

• No, you won’t fly to Mars at 60 with a pacemaker.

• No, you won’t become 15 years old again.

 

But here’s what you can do:

• Yes, you will paint beautifully. (in your own style, but beautifully!)

• Yes, you will get a pilot’s license.

• Yes, you will become a CEO of a major company.

• Yes, you will learn three languages fluently.

• Yes, you will run a marathon.

And so much more.

 

Most people underestimate what they can do in five years and overestimate what they can do in five weeks.

 

You don’t need to achieve your Big Goal today.

You just need to start moving toward it.

Every long-term goal brings you one step closer.

 

And that’s why we have a brain. To turn vision into reality.

 

Your future self is waiting. Make sure they are proud.

 

One Rule Above All: Simplicity Is Strength

 

 

Each goal must be:

• Simple – If it’s too complicated, it won’t work.

• Realistic – Ambitious but within reason.

• Personal – This is YOUR journey.

• Measurable – You must track progress.

• Time-bound – A goal without a deadline is just a wish.

• Present-tense – No "I will," only "I have." I do the exercises everyday!

 

Do you know that you can become whoever you want to be?

With this method, it’s not just a slogan.

 

1.2 The Duration of the Game – It’s Up to You

 

DailyInspire is not a sprint. It’s a long-term game of transformation.

 

The length of your journey is your choice, but one rule remains unchanged:

A long-term goal must last at least one year.

Why? Because deep, meaningful change takes time.

 

The duration of the game depends on:

• The quality of your goals – Are they truly pushing you forward?

• The level of difficulty – Are they ambitious enough to challenge you?

• Your starting point – Everyone begins at a different place, and that’s okay.

 

A goal worth pursuing is one that reshapes who you are, and that process cannot be rushed.

A month is not enough. Three months is not enough. A true long-term goal requires at least a year.

If you’re serious about reaching your Big Goal, then patience, consistency, and commitment will become your most powerful tools.

 

This is why DailyInspire is a game you play for life.

Because once you experience growth, once you feel the power of real transformation, you won’t want to stop.

And why would you?

 

The best version of yourself is always waiting—just one goal away.

 

3. Building Habits

4. Rules for Winning and Losing

5. Completing Stages – Rewards and Consequences

6. Winning the Game

Are you ready to start playing? Then let’s begin.

 

Welcome to the Rules of Life!

Our GMF Method – Health, Motivation, and Foundation – forms the basis for a sustainable and balanced life. Each of these three key principles is essential and deeply interconnected.

Only through this connection does a stable "SELF" emerge, supporting us as players in the game of life.

 

Now, I will introduce you to the rules of this game, hoping it will transform your life:

From bad to good.

From average to wonderful

From good to extraordinary!

 

Let's get started!

 

Game Motto:
Simplicity always wins!

 

DailyInspire – The Game of Life in a Nutshell

 

Life is a game, and every day presents an opportunity to win. HMF – Health, Motivation, and Fundamentals – forms the foundation for long-term success.

 

These three pillars, when balanced, create a strong, stable self, resilient to challenges and primed for growth.

Health (H) – Physical well-being, energy, and mental clarity. Without health, you lack the strength to act.
Motivation (M) – Goals, habits, and mindset. The fuel that drives transformation.
Fundamentals (F) – Finances, relationships, and values. The solid ground on which success is built.

Game Rules – How to Begin?

1. You are your own judge – No one else tracks your progress or holds you accountable. You determine your success.

2. 100% honesty is non-negotiable – Lying to yourself is pointless. If you want to win, play fair.

3. Do not quit – The beginning may be tough, but results come faster than you think.

4. Remind yourself daily why you are playing – Repeat your motivational mantra, for example:
   “I win because I believe in myself.”

5. Build positive habits – Small, daily improvements compound into life-changing results.

How to Play?

• The 1% Method – Every day, improve by 1% in one area of HMF.

• Plan and track progress – Use a planner or journal to measure achievements.

• Break goals into smaller steps – Major changes result from incremental actions.

• Daily practice – A 1% increase every four days ensures continuous progress.

Goal Structure – A System That Works

1. Daily 1% Goal – Every day, improve by 1% in one area of HMF.

2. Short-Term Goals (1 month) – Build habits and reinforce discipline.

3. Medium-Term Goals (2-3 months) – Prevent stagnation and accelerate progress.

4. Long-Term Goals (1 year) – Transform your life in a sustainable way.

5. Ultimate Goal (2, 3, 5, or even 10 years) – A life-changing achievement.

 

 

Goal Progression Rule

Once a goal is achieved, you immediately set a new one—in a different HMF category. If you focused on health, your next goal should be in motivation or fundamentals. This rotation ensures holistic development.

Examples of Ultimate Goals:

• I own a business by February 2028.

• I speak three languages fluently by 2030.

• I have CHF 100,000 in savings by 2027.

• I complete a marathon by 2026.

The Red Card System – No More Excuses

 

Tasks left undone are written on the red card and must be completed on review day.
This serves as both a penalty and a tool to help you set realistic goals.

With time, your goal-setting skills will improve, and your red card will remain empty—but at the start, use it diligently!

Weekly Structure – Planning for Success

 

• 3 days – Focus on your primary goal (e.g., health).

• 1 day – Develop a secondary area of HMF.

• 1 day – Strengthen the third HMF pillar.

• 1 day – Reflection and rest.

• 1 day – Progress review, analysis, and red card completion.

Every day matters—consistency drives progress.

Rewards for Achievements

 

What is your reward? The feeling of accomplishment and achieving your goal.
Believe me—true satisfaction comes from proving to yourself that you CAN do it!

However, you can also reward yourself with something tangible. On reflection day, choose a personal reward—but only if 100% of your weekly goals have been met.

No cheating! This is your game—only honest victories count.

Why Does This Work?

 

✔ 1% improvement per day leads to a 37-fold increase in a year.
✔ 1% improvement every four days results in 91 micro-improvements annually.
✔ After one year, your learning, fitness, or personal development doubles.
✔ After five years, you are hundreds of times better than when you started.

Success Principles – Key Takeaways

 

✅ Progress over perfection – What matters is consistency, not flawlessness.
✅ Planning eliminates chaos – Without a plan, there is no action.
✅ Automation of success – Systematic actions turn into habits.
✅ Growth is a process – It’s not about drastic changes, but steady improvement.

Are You Ready?

Don’t ask if you will improve.
Ask how far you are willing to go.

 

You can find a detailed breakdown of the rules below.

They are intended for those who want to dive deeper into the rules of the game—I highly recommend reading them! :)

Got any feedback? Write to me at hello@dailyinspire.ch

 

PREPARATION

 

What You Need – Physical Items

 

1. A yearly planner – Preferably A5 size, simple, with one page per day. No distractions, no birthdays, no jokes—simplicity always wins. You can buy it anytime. Start when you’re ready. The best time? Today!

2. A thick piece of paper, a bristol board, or a white/corkboard. This is where you will write your time-bound goals. It must be visible every day!

3. A pen or fountain pen.

4. A highlighter – Red and green.

5. Sticky notes in four colors.

What You Need – Mental & Technological Tools

 

1. Faith in yourself. Unshakable, absurd faith in yourself. You are the master of your fate. This is not empty talk—you need to engrain this belief in your consciousness and, more importantly, in its silent companion: your subconscious. Both must be convinced that playing this game is the right choice and that victory is inevitable.

            How do you achieve this?

            You tell yourself. You repeat it. You meditate on it. You write it. You paint it. You sketch it. You make sure that both your conscious and subconscious minds understand this reality.

 

2. A positive attitude toward the project and belief in its power.

3. Consistency. This game demands daily action. It’s a game about life, and whether you like it or not, life happens every single day.

4. Internet access – So we can share motivation and support each other. (Not mandatory, but highly recommended.)

 

Do You Have Everything? Then Let’s Begin!

 

In this section, I will outline all the general rules of the game, combined with the HMF method. Each bold paragraph introduces a rule, followed by how I personally apply it—because nothing works better than a real-life example.

Each player sets their own guidelines, goals, and duration for the game. Only a few rules are non-negotiable—they must align with the principles of HMF.

Goals and the Duration of the Game

 

1.Goals

 

"A goal is not the finish line, but a compass that guides you toward a life of meaning, growth, and fulfillment." – Me, Creator of DailyInspire

 

Before starting the game, ask yourself: What goals will you set?

You can go through life letting things happen, or you can take control, define your direction, and play to win.

DailyInspire is not just a system—it’s a game of life. And like every game, it has rules.

The most important one?

 

You must have a goal.

 

Not just any goal. Not something vague like "I want to be happy." You need a goal that ignites you, drives you forward, and transforms the way you live.

Most people don’t fail because they lack potential. They fail because they don’t know how to structure their goals in a way that ensures success.

That’s why DailyInspire follows a proven system—one that makes achieving your dreams inevitable.

 

The Foundation: The 1% Rule – Your Daily Commitment

 

Every single day, without exception, you improve by at least 1% in one of the three core areas: HMF (Health, Motivation, Fundamentals).

This is not optional. It is the foundation, the non-negotiable rule that keeps everything moving forward.

Because if you don’t improve daily, your goals will stay locked in the realm of “someday.”

And “someday” is the enemy of success.

 

1% better every day = 365% better in a year.

 

At first, it may feel insignificant. Some days, you may even wonder if it’s working.

 

But here’s what happens when you stay committed:

• After 2 years (730 days) → Your improvement skyrockets to 1,377%—you will be nearly 14 times stronger than when you started.

• After 5 years (1,825 days) → Your growth reaches a mind-blowing 53,405%—a staggering 534 times better than your starting point.

 

At first, 1% seems small, almost invisible. But compounding progress multiplies your efforts, forming an unstoppable upward trajectory.

And the best part? This isn’t just theory.

It’s the same principle that fuels elite athletes, world-class leaders, and peak performers.

If you commit to your 1% today, your future self won’t even recognize the person you are right now.

Because success is not about one extraordinary action—it’s about showing up every single day and letting small changes lead to something life-changing.

 

One small step, every single day, creates an unstoppable transformation.

Level 1: Short-Term Goals (Approx. 1 Month)

 

This is where the game begins.

Short-term goals are not just about ticking boxes. They are the foundation of discipline.

Every month, you prove to yourself that you can commit, execute, and grow.

But here’s the key: Short-term goals are never permanent.

They are stepping stones, not destinations.

Once you achieve one, you immediately replace it with another—shifting your focus to the next key area.

 

The Rule for Changing Goals: H > M > F

This system is your personal autopilot. Follow it, and growth becomes inevitable.

1. Start with HEALTH (Health, Body, Mind, Challenges). Without a strong body, you won’t have the energy to improve anything else. Your body is the machine that carries you to success—fuel it wisely.

2. Once completed, move to MOTIVATION (Motivation, Goals, Inspiration, Habits, Emotions). Motivation strengthens discipline and prepares you for bigger challenges. It shifts your mindset from "I have to" to "I want to."

3. Finally, transition to FUNDAMENTALS (Faith, Family, Finances). What’s the point of health and motivation if they don’t translate into a solid foundation for life? A strong mind and body need a stable world to thrive in.

 

And then, the cycle repeats.

Health → Motivation → Fundamentals → Health → Motivation → Fundamentals…

 

There’s no second-guessing. No hesitation. No more asking, "what now?"

You wake up, follow the system, and grow.

 

With every completed goal, you are one step closer to the person you are meant to be.

You don’t need luck. You have a plan.

Level 2: Mid-Term Goals (2-3 Months, Depending on Difficulty)

 

Mid-term goals are the game’s checkpoint system.

They ensure that you don’t just start strong—you keep going.

They serve as the bridge between short-term efforts and long-term transformation—long enough to see real progress, but short enough to keep momentum alive.

And here’s the crucial shift: You start with MOTIVATION.

 

Why motivation?

Because the hardest part of any transformation is the beginning.

When the excitement of a fresh start fades, motivation is what keeps you moving.

Motivation is the oxygen of change.

Without it, even the strongest willpower suffocates.

 

How Mid-Term Goals Work for You:

• They reinforce short-term progress. What you started in your first goal doesn’t fade away—it grows into something bigger.

• They make long-term goals feel possible. Instead of staring at a distant future, you focus on the next checkpoint.

• They eliminate doubt. A well-placed mid-term goal makes you realize, "I can actually do this."

 

And again, nothing is left to chance.

 

You are not hoping for progress. You are engineering it.

This is where the winners separate themselves from the dreamers.

 

Level 3: Long-Term Goals (1 Year – Always!)

 

This is where true transformation begins.

 

A long-term goal isn’t just a dream—it’s a reality waiting to be built.

 

But there’s one rule:

1. A long-term goal must be measurable and present in your mind every day.

2. It must guide your daily and mid-term efforts.

3. If you don’t keep your long-term goal in focus, you will never reach the Big Goal.

 

Structure of a Long-Term Goal:

• It must be measurable. You need to know exactly when you’ve reached it.

• You must keep it in mind daily. Every small goal should contribute to it.

• Once achieved, it is replaced by another long-term goal. Preferably within the same category, but this is not a must.

Without long-term goals, you will never reach the Big Goal.

 

Example: I earn 10.000 CHF monthly on 01.02.2026!

The Ultimate Level: The Big Goal

 

This is your North Star, the destination that keeps pulling you forward.

But here’s the twist: You don’t need to define it right away.

Why?

Because once you start playing the DailyInspire game, your long-term goals will happen faster than you ever expected.

And when they do, something magical will occur:

• You will want more.

• You will crave something bigger.

• You will realize that limits exist only in your mind.

 

At some point, you won’t be able to stop.

 

Because when you see how much you’re capable of—when you turn "impossible" into "done"—you won’t want to settle.

But Let’s Be Realistic.

 

A Big Goal still has to be grounded in reality.

• No, you won’t fly to Mars at 60 with a pacemaker.

• No, you won’t become 15 years old again.

 

But here’s what you can do:

• Yes, you will paint beautifully. (in your own style, but beautifully!)

• Yes, you will get a pilot’s license.

• Yes, you will become a CEO of a major company.

• Yes, you will learn three languages fluently.

• Yes, you will run a marathon.

And so much more.

 

Most people underestimate what they can do in five years and overestimate what they can do in five weeks.

 

You don’t need to achieve your Big Goal today.

You just need to start moving toward it.

Every long-term goal brings you one step closer.

 

And that’s why we have a brain. To turn vision into reality.

 

Your future self is waiting. Make sure they are proud.

One Rule Above All: Simplicity Is Strength

 

 

Each goal must be:

• Simple – If it’s too complicated, it won’t work.

• Realistic – Ambitious but within reason.

• Personal – This is YOUR journey.

• Measurable – You must track progress.

• Time-bound – A goal without a deadline is just a wish.

• Present-tense – No "I will," only "I have." I do the exercises everyday!

 

Do you know that you can become whoever you want to be?

With this method, it’s not just a slogan.

2. Duration

The Duration of the Game – It’s Up to You!

DailyInspire is not a sprint. It’s a long-term game of transformation.

 

The length of your journey is your choice, but one rule remains unchanged:

A long-term goal must last at least one year.

Why? Because deep, meaningful change takes time.

 

The duration of the game depends on:

• The quality of your goals – Are they truly pushing you forward?

• The level of difficulty – Are they ambitious enough to challenge you?

• Your starting point – Everyone begins at a different place, and that’s okay.

 

A goal worth pursuing is one that reshapes who you are, and that process cannot be rushed.

A month is not enough. Three months is not enough. A true long-term goal requires at least a year.

If you’re serious about reaching your Big Goal, then patience, consistency, and commitment will become your most powerful tools.

 

This is why DailyInspire is a game you play for life.

Because once you experience growth, once you feel the power of real transformation, you won’t want to stop.

And why would you?

 

The best version of yourself is always waiting—just one goal away.

3. Habits

 

At DailyInspire, you will learn how to slowly and steadily integrate positive habits into your life. Our goal is to establish habits that support you in each of the GMF pillars:

 

Health

Through mindful nutrition, regular exercise, and a healthy approach to information intake and the constant flow of information. Your body is your temple, and every decision you make contributes to its strength, resilience, and longevity. By cultivating healthy habits, you are not only ensuring physical well-being but also creating a foundation for mental clarity and emotional balance.

 

Motivation

Daily motivation as a habit, so you can subconsciously harness both self-motivation and external motivation. More energy, more focus, more opportunities! But motivation is not merely a fleeting spark—it is a cultivated force, reinforced through action and repetition. By internalizing motivational habits, you transform fleeting inspiration into a deep-seated drive that fuels your ambitions and sustains your long-term success.

 

Foundation

Habits in work, family, and faith. We place special emphasis on stability in the most important areas of life: finances, family, faith → motivation → health. And in all of this: habits! Success is not a product of sporadic effort, but rather of consistent, deliberate action. The more structured and purposeful your habits are, the stronger your foundation becomes, allowing you to navigate life’s inevitable challenges with grace and confidence.

 

How do we do this?

After the first month, we start introducing habits. All you need is your calendar! A habit is not just a repeated action; it is a neurological pathway that you reinforce every day. The more you engage with it, the stronger and more automatic it becomes.

A habit is formed when you subconsciously integrate positive actions into your daily life. From the second month of the transformation, we begin consciously introducing new routines. This process is not about instant perfection, but about gradual mastery. The key is consistency: small, intentional actions accumulate over time and yield extraordinary results.

 

Our Plan:

    We start slowly – a new habit tracking table appears in our calendar. Progress is measurable, and small victories reinforce long-term success.

Once a habit is established, we stop writing it down and begin with a new one from a different GMF category. This keeps the momentum alive, preventing stagnation and ensuring continuous growth.

    A new positive rhythm every 90 days means four strong habits per year! This structured approach allows for deep integration, ensuring that each habit becomes a permanent part of your identity rather than a temporary experiment.

 

What does this mean in practice?

After a year, you may have already:

✅ Removed your phone and TV from the bedroom, creating a space for rest, reflection, and deep sleep.
✅ Told your loved ones at least 10 times a day that you love them, reinforcing the power of gratitude and emotional connection.
✅ Taken a mindful break every day at 12 PM, sharpening your ability to refocus and remain present in the moment.
✅ Eliminated white bread from your diet, making a conscious choice for long-term health and well-being.

 

These are real changes – sustainable and powerful! The compounding effect of daily habits transforms not only what you do but who you are.

And the reward?

The greatest reward is the habit you truly establish. Beyond external validation or momentary satisfaction, the real victory lies in the shift of identity—becoming the person who effortlessly embodies positive behaviors.

 

This is not just about habit formation. It is about transformation. A life deliberately crafted, one habit at a time.

 

4. Tasks

 

Attention – This Section Requires a Delicate, Scientific Approach

 

This part of the method is the foundation of our game. After all, where else would we encounter the daily challenges leading us to our goals if not here?

 

Core Principles of Tasks in the HMF Method (Health, Motivation, Fundamentals):

1. There are five daily tasks (except for the Reflection Day, which includes one habit-related task).

2. Tasks are realistic and measurable.

3. Tasks are monitored daily.

4. Unfinished tasks are recorded on a Red Card in the calendar and completed on the Review Day.

5. One task related to the short-term goal is broken down into micro-tasks (e.g., exercise – listing specific exercises, learning, or reading).

 

 

The HMF Task Structuring Method- A Psychological Approach to Productivity and Growth

 

Why Structure Matters?

Productivity is not just about completing tasks—it’s about systematically designing daily actions to drive long-term transformation.

The HMF Method is a structured, psychologically justified system that ensures balanced growth across all key areas of life.

 

By focusing on five key daily tasks and breaking one of them into micro-tasks, we create the optimal balance between challenge and attainability.

 

This approach leverages the chunking mechanism—a psychological principle that enables the brain to process information in more manageable segments, thereby enhancing focus and long-term habit retention.

 

 

Daily Structure- The 5 + 1 Rule

 

Each day, we focus on five key tasks, ensuring that all three categories (Health, Motivation, and Fundamentals) are included. Additionally, one task is broken into micro-tasks, making it more manageable and reducing cognitive resistance.

 

Example of a Daily Task List: 

 

1. Task from yesterday #2 – complete 1/5 ✔ (F)

2. Course: 30 minutes – Marketing at 12:00 (F)

3. Church + Cycling (H)

4. Meditation 2×20 min (M)

5. DailyInspire.ch – Blog check and update (M)

 

Each category plays a crucial role:

Health (H): Taking care of physical and mental well-being.

Motivation (M): Strengthening internal drive.

Fundamentals (F): Building sustainable habits in work, finance, and relationships.

 

Exercises:

1️⃣Squats (S) 50

2️⃣Push-ups (PU) 20 ✔

3️⃣Sit-ups (SU) 100

4️⃣Lunges (L) 40 (20 per leg)

5️⃣Plank (P) 60 seconds

 

✔ - is 1% better in one category every day - read more here

 

 

Weekly Structure- A Thematic Approach

 

The weekly structure is designed around the short-term goal, with most days of the week dedicated to supporting this specific goal. The short-term goal must be achieved first—therefore, we allocate the most time to it.

 

We dedicate 3 days a week to the short-term goal, making it easier to build habits that support this goal in the future and ensuring it does not fade away. Wouldn’t it be wonderful to maintain healthy eating habits or manage your budget wisely for the rest of your life? This is the power of habit!

 

Thus, 3 days are connected to the HMF component related to the primary goal, one day is assigned to each of the remaining components, 1 day is for reflection, and 1 day for a review.

An organized week ensures balanced growth while maintaining flexibility. The week follows a thematic structure aligned with the HMF method.

 

Here’s an example of a structured week where the short-term goal is health-focused:

 

Monday – Health (Focus on physical and mental well-being)

Tuesday – Reflection Day (Self-reflection, flexibility, meditation, optional tasks)

Wednesday – Motivation (Goal setting, personal development, internal drive)

Thursday – Fundamentals (Finance, career, relationships, long-term planning)

Friday – Health (Reinforcing physical/mental practices)

Saturday – Health (Consistent effort toward health)

Sunday – Weekly Review (Evaluation, Red Card review, adjustments, recovery)

 

 

The Role of Reflection Day and Weekly Review

1. Reflection Day:

A flexible day to take a break from structured tasks or continue building key habits.

Reflection Day is crucial for mental clarity, self-assessment, and personal growth. It allows time to pause and evaluate progress.

Tasks related to active habits (e.g., daily exercise) must still be completed, reinforcing consistency.

Recommended activities include meditation, deep reflection, journaling, or family time.

 

2. Weekly Review:

A structured evaluation process where we review the Red Card for unfinished tasks and complete pending ones.

Prevents procrastination and strengthens personal accountability.

Includes an assessment of achievements, adjustment of strategies, and setting the direction for the upcoming week.

Actively reviewing successes and failures cultivates self-discipline and mental resilience.

 

Integrating Reflection Day and Weekly Review into the HMF method ensures a balance between structured progress and necessary recovery.

 

 

Why Does the HMF Method with tasks Work? Key Psychological Insights

 

As the creator of the HMF Method (Health, Motivation, Fundamentals), I rely on habit psychology, motivation science, and productivity research. This is not just a random system—every principle is based on proven psychological and neurobiological mechanisms that support long-term transformation.

 

1. Reflection and Review

Psychological studies show that structured self-reflection increases emotional intelligence and long-term commitment to goals. That’s why Reflection Day is a core element of the method—it allows us to assess progress, draw conclusions, and adjust our approach. This is the key to intentional and sustainable change.

 

2. The Red Card System

Unfinished tasks do not disappear—they are recorded on the Red Card and completed during Review Day. This mechanism prevents procrastination spirals and reinforces commitment. Psychological research confirms that acknowledging unfinished tasks makes us more likely to complete them.

 

3. The Habit Reinforcement Mechanism

Reflection Day does not mean skipping habits. Even if we take a break from new challenges, our existing habits must be maintained. Why? Because habits are a biological process—breaking them weakens neural pathways. Every single day strengthens the structure of long-term change.

 

4. Breaking Down Goals into Micro-Tasks

The 5+1 method is based on the Zeigarnik Effect, a psychological phenomenon that states that unfinished tasks remain active in memory. This means that our brain naturally seeks to complete them. Breaking big goals into micro-tasks increases motivation, as each completed micro-task creates a small success that fuels further action.

 

5. The Power of Thematic Days

Decision fatigue is one of the biggest threats to productivity. Every day, we make hundreds of decisions, which weakens our willpower and drains energy. That’s why the HMF method uses Thematic Days—instead of scattering attention, we focus on one area at a time.

The result? Higher efficiency, less stress, and faster progress.

 

This is not just a theory—this is a proven system for long-term success.

 

"The HMF Method is a structured and effective strategy for building a healthier, stronger, and more organized life."