Influencing Yourself No app, no subscription, nothing to install.

You already know what to do. This is how you finally make it stick.

I'm Mike Vera, a national board certified health and wellness coach. Influencing Yourself is a Healthy & Awake® course for the part of an ordinary day that gets left to the moment. The lessons help you see what is shaping the day, make key decisions earlier, and find your next move again after the day changes on you. You build one page as you go, then fill it in at night and run your day off it the next morning. It runs on paper, on purpose, and you're in the minute you pay, whatever time it is.

Start Influencing Yourself $37
30 day money back guarantee. One payment. Yours for good.
DAILY SHEET DATE SCHEDULED QUOTE OF THE DAY TODAY'S FOOD AM ROUTINE PM ROUTINE TOP PRIORITIES 123 HEALTH GENERAL TO-DO

Why the planner died

This was never really about time management.

01

Another app

02

Another planner

03

Another burst of motivation

A blank page cannot carry a day by itself.

That is why the planner died in the drawer. It gave you somewhere to write, but it did not show you what would compete for your attention, which decision would matter later, or what to do when a hard moment changed the plan.

A pen gives you a blank page. It does not make the first move visible or create a way back after a hard day. That is the part you're buying: the procedures that let your plan keep its shape when the day changes. I build them with real people, one at a time, and run my own days off the same system.

An ordinary day can fill itself before you have a chance to choose: the checkout candy, the feed that catches you when you're tired, the decision you keep carrying into the afternoon. The course does not remove those things. It gives the parts of the day you can shape more support before the moment arrives.

You were not lazy. Too much was being decided in the moment.

Notice what is shaping the day

This is where the day gets crowded out.

0 min a day
0 min3 hrs6 hrs

Drag it

0 min a day
0 min2.5 hrs5 hrs
0 min a day
0 min1 hr2 hrs
In the day Worked example
30
full days a year Worked example. Not your number. Drag each one to your honest number. Nobody is checking. From your numbers.

These numbers do not tell you what to change. They show you where an intended day can start getting crowded out. The course helps you prepare the parts of the day you can shape before you have to decide everything in the moment.

$37 One payment
Yours for good
Start Influencing Yourself
30 day money back guarantee. contact@avantiahealthoptimization.com
120 min a day 2.0 hrs a day x 365 = 730 hrs a year / 24 hrs = 30 days

The math: three estimates, added together and multiplied over a year, shown in full 24-hour days. The figures above are the worked example. Check the arithmetic yourself.

The math: your three estimates, added together and multiplied over a year, shown in full 24-hour days. Nothing is set yet.

The only math here is your own estimates, added together and multiplied over a year, shown in full 24-hour days. Check the arithmetic yourself.

One year 365 days

What you get

Here is how the course helps.

1 Daily Sheet One page, one day. You print it blank, then use it to put tomorrow's key decisions where you can see them before the day begins. Every box gets filled top to bottom, in the order you'll actually do it, and that order is the plan. Everything else in here builds it.
20 Short Video Lessons Most under ten minutes, and they help you make more of the day visible before it asks you for a decision. The shape of the work
  • See what is shaping your day before the next decision arrives.
  • Get the whole mess out of your head and onto paper.
  • Let your values pick the top of the page and settle the decisions you keep remaking.
  • Give a routine a worst-day minimum.
  • Build a return path before you need it.
5 Printable Worksheets They do the thinking with you. All five, by name:
  • 01Spot the Lie. Separate the story making you the problem from the conditions shaping your day.
  • 02Get It Out of Your Head. Put your real day and loose ends onto paper, where you can finally see them.
  • 03Values Drive Consistency. Name what matters to you and let it decide what earns the top of your day.
  • 04Defensible Routine. Turn a real routine into a version that still holds on a bad day.
  • 05Make It Stick. Choose your recovery move before you need it, so a missed day stays one day.

The work behind it

You don't have to take my word for it.

Fact 01. Surgical complications, eight hospitals 11% 7%

A printed 19-item list, read out loud before surgery. This study is not your Tuesday morning. Its point is narrower: even the most trained team in the building works from paper. Eight hospitals, before and after, no control group, so the checklist is associated with these drops, not proven to have caused them.

Haynes et al., 2009. New England Journal of Medicine.
Fact 02. The willpower story, retested 23labs 2,100people

Twenty-three labs put the willpower-runs-out story to a preregistered test. It did not hold up. Willpower is a far thinner foundation than everyone assumed. This course asks you to decide ahead of time, in writing. That move has 94 independent tests behind it.

Hagger and Chatzisarantis, 2016. Willpower replication. Gollwitzer and Sheeran, 2006. 94 independent tests of if-then plans.
Sources The research behind the claims above.
  1. 01A Surgical Safety Checklist to Reduce Morbidity and Mortality in a Global Populationdoi.org/10.1056/NEJMsa0810119Haynes et al. New England Journal of Medicine, 2009. 360(5), 491-499. Eight hospitals. Major complications fell from 11.0 to 7.0 percent, and inpatient deaths from 1.5 to 0.8 percent, after a written checklist went in. Before and after, no control arm, so the checklist is associated with those drops and is not proven to have caused them.
  2. 02Implementation Intentions and Goal Achievement: A Meta-Analysis of Effects and Processesdoi.org/10.1016/S0065-2601(06)38002-1Gollwitzer and Sheeran. Advances in Experimental Social Psychology, 2006. 38, 69-119. If-then plans, 94 independent tests. The best supported tool in the course.
  3. 03The Foot-in-the-Door Compliance Procedure: A Multiple-Process Analysis and Reviewdoi.org/10.1207/s15327957pspr0304_2Burger. Personality and Social Psychology Review, 1999. 3(4), 303-325. Small first steps. Original study: Freedman and Fraser, Journal of Personality and Social Psychology, 1966.
  4. 04The Impact of Self-Affirmation on Health-Behavior Change: A Meta-Analysisdoi.org/10.1037/hea0000116Epton et al. Health Psychology, 2015. Writing down what you value can lower your own defenses. The honest read: real but modest. See also Sweeney and Moyer, 2015.
  5. 05A Multilab Preregistered Replication of the Ego-Depletion Effectdoi.org/10.1177/1745691616652873Hagger and Chatzisarantis. Perspectives on Psychological Science, 2016. 11(4), 546-573. The idea under test: one act of self-control leaves you with less self-control for the next one. Twenty-three labs, about 2,100 participants, registered in advance. It did not replicate, so the case for willpower running out is much weaker than its reputation.

The question underneath it

Will I actually finish this one?

The course. Twenty lessons The work starts early

The work starts early, one small piece at a time. You do not have to finish all twenty lessons before the course asks something real of you.

Twenty lessons can sound like every course still sitting in a tab somewhere. I'm not going to promise you'll finish this one. The course asks something of you early, one small piece at a time. The Daily Sheet comes later, when you have the pieces to make it yours.

A missed day does not have to become a restart. That is why the course includes a way back. The system waits, so you can pick it back up the next morning instead of rebuilding from zero.

The course gives the parts of the day you can shape more support before the day begins, instead of asking a feeling in the moment to carry the whole plan.

Influencing Yourself

One page. Still there tomorrow.

Picture an ordinary Tuesday a few weeks from here. You know where the day begins because you made that decision the night before, while you were calm. Something goes sideways, because it's Tuesday, and you have a clear place to return the next morning instead of starting from zero.

You were never broken. Too much was being left for the moment to decide.

It's thirty-seven dollars, one payment. The lessons and the sheet are yours the second you pay. Print the sheet when you can. Nothing expires and nothing starts without you.

Start Influencing Yourself $37
30 day money back guarantee, and here's exactly how it works.
  1. 01 Run it. Any time inside 30 days, email me at contact@avantiahealthoptimization.com.
  2. 02 No form to fill in. No hoops. You don't have to justify yourself, and I won't ask you to.
  3. 03 I send your $37 back within a few business days. No hard feelings. That's the whole process.
One payment. Yours for good.
Avantia Health Optimization Mike Vera, NBC-HWC Privacy PolicyTerms