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All it takes is 1% of your day → to endprocrastination, install thehabit, become the person,create the thing, generatepositive momentum! Message

D E D I C A T I O N . . .When I run, I am my Mom…deep thoughts flowing freely.When I run, I am my Dad…savoring each familiar mile.When I run, I am my own best friend…ready to listen and quick to forgive.When I run, I am certain…optimistic about all that is.When I run, I am at ease…dismissed from distraction.When I run, I am light…on feet and in spirit.When I run…I am.I am the son of a poet & a runner.This is what results ;)~ In loving memory of my Mom, the poet. And dedicated to my Dad, the runner.

This handbook is copyrighted material. All rights reserved.© Onward Coaching & Consulting LLCMark Cumicek2024A special thank you to Chadwick Holloman for the cover designand 14.4 logo design. You’re exceptionally talented.I’m dealing hope, encouragement, and 14.4 tips straight to you via shorttext messages a few days per week. You in?Text “I AM” to +1 508-500-8883

A B O U T T H I S B O O KThis handbook is written in a style that’s uniquely my own. Manytimes smelling poetic in structure and nature. It may not be foreveryone. I’m at peace with that. However, I am confident that itwill be exactly what some people need -- from the concept to thewords to the format to the visuals to the commitment level. This handbook is written in alignment with the theme of theconcept it presents. Not daunting. Not intimidating. Not requiringhours of investment. My hope is that it’s approachable,encouraging, inspiring, and applicable with a spirit of ease.This handbook is meant to be a quick read and a reference guide.Something that’s consumable, shareable, transferable, andmeaningful. A resource you can go-to once or refer to a hundredtimes.This handbook is not a research project. It’s not heavy in scientificevidence. But, it is heavy in practicality. Most importantly, it’s heavy in do-ability. Read, decide, and act.You can do all three... Today.A QUICK NOTE...

C O N T E N T SP A R T I Minute.1 > The ProblemMinute.2 > My Promise. Your Commitment.Minute.3 > The Teller or the Troll?I N S P I R A T I O NP A R T I IMinute.4 > What’s Your 14.4?Minute.5 > Create Your Own GameMinute.6 > Career & WorkMinute.7 > The InevitabilityMinute.8 > A Grand ExperimentA P P L I C A T I O NI N T R O D U C T I O N

P A R T I I IMinute.9 > Your Pleasant SurpriseMinute.10 > Project or Program?Minute.11 > Flywheel EffectMinute.12 > Advanced Player ModeO P T I M I Z A T I O NP A R T I VMinute.13 > You Picked YouMinute.14 > Progress. Recognized.++ Point.4 > My Best is Yet to Come...C E L E B R A T I O NC O N T E N T S

INTRODUCTION5W H Y T H I S , W H Y N O W ?On April 16, 2023, I went for a 3-ish mile run. It was a mildSunday afternoon in Wisconsin. Nothing out of the ordinary.Everything about the run was rather unremarkable. For as unremarkable as it was, it was the start of something.As of this writing, I’ve now run each day for 571 straight days. Thatanonymous Sunday was Day 1. I’ve devoured plenty of lessonsduring this streak. But, the most important thing I’ve discovered isthe key of consistency in building self-trust, confidence, andforward movement. The key to consistency is creating a foolproof minimum standardthat encourages you to show up each day -- especially on thosedays. You know what I’m talking about. The days when there are azillion valid reasons to skip, to say no, to sleep in, to schedule overit, to ignore the quiet inner calling towards action. During my streak, these valid reasons included mild hangovers, anon-self inflicted illness, a broken toe, overseas travel, andcountless days of crappy weather colliding with a burstingschedule.Each condition provided it’s unique recipe of resistance.

In each case, I didn’t take the bait nor take a bite of the enticingrecipe tempting me. I showed up. I ran. I used the key.You see, I set my minimum standard at one mile. In order for theday to count, and my streak to continue, I needed to run at leastthat mile. Most days I’ve run more. Often, many more miles. But some days,all I can muster is the minimum. And, that’s OK. The minimumrequires 7 - 10 minutes of my time. This is a commitment that Ican’t bargain my way out of. Even with a broken little toe or aninconvenient 11:00 pm realization, I can’t negotiate my way out ofthis minimum commitment. It gets me up and out the door. It’sminimal nature fuels my consistency.This experiment got me to what if’ing and digging deeper into the1% better each day mentality. That’s when it dawned on me - thiswhole idea of a foolproof minimum standard can be applied toanything in life. Similar to my run streak, what if I startedinvesting 1% of my day in a forward-facing endeavor? That’s 14minutes and 24 seconds. My initial response to me - “That’s so do-able!” I got the sameenergetic input from the host of other less biased people I sharedthe idea with.And now, here we are. This is Project 14.4. I’m thrilled to have you as a potential newteam member. Now more than ever, we need to removeintimidation and daunt from the change process. We’re sooverloaded that it’s far too easy to say no to ourselves. This meansstaying where you are. For most, that’s a scary thought. Yet mostdon’t take the first step. This Project is about helping YOU take the first step towards whoyou’re capable of being and creating ongoing momentum inpursuit of the greater version of you. With ease and confidence.6

This Project will change your life. If you allow it to. This handbook isn’t for everyone. You must both need it and want it. Some legit don’t need it. Ofthose left, only a select few will legit want it. Will you be one?7

P A R T II N S P I R A T I O N“One part of us wants to climb the steps,to leap, to fly, to make an impact. Theother, the more primitive one, wants toplay it safe, to lie low, and to avoidfailing.”― Seth Godin, The Icarus Deception

You actually like change. You just don’t like the process of changing. MINUTE. 19T H E P R O B L E MWe’d all subject ourselves to more changes in our lives if it wasn’t sointimidating. Let’s attack that intimidation, build a bridge, and seewhat happens....

The concept of getting 1% better each day is phenomenal. Foryears, I’ve appreciated the motive behind it and the motivationalvibes it proudly boasts. Heck, I’ve shared it with droves of people over the years,proclaiming...“Just 1% better each day is all it takes.”But...I’ve discovered a problem. For all its social media glamor and quote worthy bravado, it’slacking a sense of practical usability.How exactly do you get 1% better at that thing you’re seeking toimprove? How do you get 1% better at your life?What’s 1% closer to your best version look like? It’s somewhere between difficult and nearly impossible to actualapply the 1% percent better philosophy. Though I treasure the sentiment and the energy of the message,it’s not an actionable way to move forward with your life. Similarly, I love the idea of transformation. You want the result of a good transformation. Me too. We all do. But... You hate the process of change. 10

Usually because it’s daunting and intimidating to consider whatit’s going to take to get you to the destination. That path to theglorious result shining atop the bluff on the other side of theroaring river.A foggy view exists between here and there... and it’s freakin’scary. Especially with no sign of a bridge to get you there. So, you choose the comfort of the known. The comfort of stayinghere, even though it’s wrought with dissatisfaction. That unknown between the current you and the satisfying resultprovides promise. But... The gap between the two is so damn daunting. It’s more comfortable to remain in the quiet desperation of theknown than to seek the fully alive nature of navigating theunknowns of the journey to the result you seek. 11

You need a bridge.And, the intimidation of the change process is the troll standing inyour way.This troll stands between you and your next version.Squarely between you and your greater version. This troll doesn’t want you to have access to even seeing thebridge. He prefers to keep it hidden in the fog.Keeping you on the side you belong. Keeping you OK not seeking more.Keeping you small. (Like him)... Not knowing that an elevated path even exists. The good news!?You CAN use a 1% mentality to thwart his trickery and mischief. But... It needs to be a version of 1% that’s beyond quotable. You need the version that’s actionable.This version of the 1% is the bridge... Between whom you’re currently showing up as and who you’recapable of being.12

This will take a collaborative effort. Between you and me.Between your dreamer and your doer.MINUTE. 213M Y P R O M I S E .Y O U R C O M M I T M E N T .Lukewarm commitment allows the nastiness of doubt andunworthiness to seep it. Chances are that you’re capable of waymore than you think. One thing is for certain, you’re way morecapable than your inner judge gives you credit for. Commitmentfrees you from its pandering...

Here’s what I want for you...I want you to brush aside that inner judge.I want you to take on adventure with gusto.I want you to meet the greatest version of you.I want you to believe in yourself like never before.I want you to freely embrace all your possibilities.I want you to appreciate that your best is yet to come.I want you to feel the power of momentum in your daily step.I want you to move confidently in the direction of your dreams.I want you to assume the feeling of the wish fulfilled before youeven begin.I want you to deeply know that you’re capable of achieving allyou’re able to imagine.I want you to be a person who keeps the promises made to themost important person in your life…YOU!And, here’s my promise to you…14

If you absorb this handbook and make the honest effort to put itsconcept to use in your life, all of these aspirations I have for youwill become your reality.Even more important, they will become a part of your identity.You’ll become a one percenter.A new kind of one percenter. So, I ask...Are you ready to invest in yourself?Are you willing to invest just 1% of your day?That’s 14.4 minutes.That’s 14 minutes and 24 seconds.I’m telling you right now that you’re worth that investment and somuch more.But…Let’s start there.Let’s keep it simple.So, I ask you again… Are you ready to invest in yourself?Are you willing to invest 1% of your day in YOU and YOURFUTURE?If not, stay here.15

Do not proceed. Do not pass go.This book is not for you.Request your refund. (Make friends with the troll)But…If you’re ready to embrace your possibilities, your potential, yourgreater version,Then…Turn the page and let’s get started! Your bridge is emerging from the fog. 16

Paying a toll is only a deception of progress. It will never be enough.Making a deposit fuels your growth, and feeds your confidence.MINUTE. 317T H E T R O L L O R T H E T E L L E R ?As humans, we’re subject to the daily battle between our inner judgeand our greater self. Your inner judge loves stalemate. Your greaterself loves trust & movement. The two quickest ways to tip the scalesin favor of your greater self - decisiveness & action. And, you myfriend, are mighty capable of unleashing both...

Who will you pay?The troll or the teller?The troll wants to hold you hostage. The troll demands its toll be paid.The troll wants you to stay…On this side of the river.In the fog.The teller wants to care for your deposit.The teller seeks your investment.The teller wants you to go…To the bluff over there -->Above the fog.Closer to the sun.Who is this troll? -> Your inner judge.Who is this teller?-> Your greater version.Which one will you choose to pay...Today?18

Now that you’ve decided to pay the teller…This deposit is one that will earn plenty of interest over time.It’s a true investment in yourself and the person that you’recapable of becoming. It’s a deposit in your epic future -- thatdestination on the beautiful bluff.This is where the commitment starts and continues daily.Your daily deposit is easy to understand and easy to apply. 14 minutes and 24 seconds.That’s your daily deposit. That’s your investment in you.As soon as your make your initial deposit, the first plank in thebridge appears out of the fog. The bridge takes precedence. Andthe troll suddenly begins to go mute as he fades into your wake.Each daily deposit results in another plank on your bridge.One day at a time.One plank at a time.One measured step at a time.Whatever it is you want to achieve.Whoever it is that you want to become. Simply deposit 14.4 minutes of action towards it.Today.Each day. This doesn’t need to be intimidating.This doesn’t need to be daunting.19

You don’t even need a full view of the bridge.You absolutely don’t need a complex GPS system.All you need is 14 minutes and 24 seconds.All you need is 1% of today.20

P A R T I IA P P L I C A T I O N“If it feels like it’s you versus the world,chances are it’s really just you versusyourself.”― Mark Manson, The Subtle Art of Not Giving a F*ck

If you wait for perfect conditions to start.You’ll be waiting forever.Decisive action...Wins.MINUTE. 422W H A T ’ S Y O U R 1 4 . 4 ?Kicking the proverbial can down the road feels good for a splitsecond. Until, you realize you’ve done it for decades. Inaction andinertia are the result of daunt and intimidation. These are the waysof the troll. You’re no longer its hopeless, lifeless hostage. You’re now free & investing -- seeing your bridge reveal itself,plank-by-beautiful plank...

It’s time to pick your 14.4. Yes... right now!This isn’t a forever thing. It’s a right now thing.So be kind with yourself. Trust your inner voice. When you do,you’re also trusting in THE divine wisdom that created you.What do you want to get after?What do you want to pursue?What do you want to move towards?Who do you want to become?Here are some idea starters and examples for you...Learning a new language.Practicing your golf swing.Doodling in your journal.Reading.Intentionally being bored.Sitting quietly.Writing poems.Meditating or praying.Listening to uplifting music.Starting a project & moving it forward.Stretching.Going for a walk.Savoring time in nature.Lifting weights.Prepping for a career move.Practicing your piano skillsPlanning a trip.Turning off your phone.Becoming an expert at something.Researching a topic you want to learn more about.Exploring your genealogy.Venturing into a daydream.Starting & caring for your garden.Taking daily action toward a dream or goal.23

What’s your 14.4 right now?Pick one. Just one.If needed, consider pausing and giving yourself 14 minutes and 24seconds to ponder, clarify and decide.That’s right. It’s totally OK to start a 14.4 minute timer at this verymoment.I encourage you to do so.Try it. I’m confident you’ll realize just how much you’re capable ofduring that 1% investment of your day. (Don’t be surprised if it feels like time slows down a bit)Now, let’s get on with declaring your 14.4 below.As you prepare to do so, I want to reinforce that this isn’t aforever decision. It’s a right now decision. You’ll have plenty moreand different 14.4s in your future.TODAY’S DATE: ____________________ THIS IS MY 14.4 ->____________________________________________________________________________________________________________________________________________________________________________________24

MY 14.4 IS IMPORTANT TO ME BECAUSE...____________________________________________________________________________________________________________________________________________________________________________________ HERE ARE SOME WAYS I’LL USE MY 14 MINUTES & 24SECONDS EACH DAY TO BE PRESENT / MAKE PROGRESS...____________________________________________________________________________________________________________________________________________________________________________________ MY TROLL (INNER JUDGE) IS LIKELY TO TRYINTERFERING WITH MY 14.4 BY...__________________________________________________________________________________________ AND WHEN IT DOES, I WILL...__________________________________________________________________________________________25

Games are fun.Children like games & coloring.Be more like a child.MINUTE. 526C R E A T E Y O U R O W NG A M EThe troll is serious. Intimation is serious business. Daunting is aserious feeling. Transformation is a mighty serious word. But, thegame you design doesn’t need to be any of this. 14.4 doesn’t need tobe weighty. You can make progress. You can see progress. You canappreciate progress. All with a light-heart, your own game, and agreen crayon...

Damn. Just like that you’re on your way.(Fist bump and hug)You picked your 14.4The troll is cringing and the teller is ready for your first visit.I want to give you three visuals to think about. The first one isabout remembering the do-ability of your commitment. The nexttwo are to help you tangibly see your progress. On the cover of this handbook, you see 100 dots displayed in a 10x 10 format. These dots represent the time you have each day.Each dot is 14.4 minutes. That’s 14 minutes & 24 seconds. Togetherthey represent 24 hours. One dot is colored green. This green dot is all you need tocommit each day to your 14.4. This is your 1% investment. This isyour investment in you and your future. This is what yourgreater, higher self is seeking from you. The visual speaks volumes without saying a single word. 27

It silently screams - YOU CAN DO THIS! Consider printing this visual and labeling it - My DailyCommitment. Proudly display it as a reminder of what you’re up toand the lack of daunt or intimidation associated with it. Now to tracking and tangibly seeing your progress...Consider using a similar version of the 100 dots as a progresstracker. Label this one My 14.4 Progress. Each day you completeyour investment of 14 minutes and 24 seconds, color in one of thedots. I prefer green, but use whatever color you’d like. The third visual is another option for progress tracking. This oneis a mash-up of the bridge theme in the Inspiration section and thearrow diagram at the end of Minute. 3.In this picture, the arrow is divided into 31 planks. On the left sideis a stick figure labeled “Current me, as of <fill in the date>.” Onthe right side of the arrow is “My greater version” represented bya radiating stick figure. 28

Each day you complete your 14.4, color in one of the planks.Again, I prefer green, but you can decide. The 31 days arerepresentative of a month. If there are only 28 or 30 days, you getsome free planks that month. You get the idea.Creating a simple game for yourself will keep this fresh and keepyou going. It also serves a tangible, healthy reminder of:Who you’re paying -- the teller, not the trollThat TODAY represents a powerful, timeless deposit. The value & simplicity of small steps that build upon eachother.That 1% is do-able vs. daunting or intimidating.Access to printable versions of these visuals will be available soonvia the Project 14.4 community and website.Another way to make this your own game...It’s OK to break up your 14.4 into multiple segments during theday. For example, maybe meditating twice for 7.2 minutes ismuch easier for you to wrap your mind around. Or, going forthree 4 minute, 48 second walks provides a conducive sequence ofbreaks from your work station throughout the day.Make the 14.4 work for you.Make it as simple as possible.Make it your daily game. Be like a child. 29

Work & life are rarely neatly separated.Don’t leave it at home.Don’t save it as personal thing.Bring your 14.4 mentality to your work.MINUTE. 630C A R E E R & W O R KSimplicity has a way of uniting and accelerating change. It cutsthrough bureaucracy and buzz words. 14.4 is simple to explain,understand, and apply. Some will say it’s too simple. This makes itaccessible to all. A project that’s too simple doesn’t require months oryears to see the outcome. It can be unleashed today with resultsfollowing almost immediately...

At this point, you likely see that this method translates rathernicely to your personal development goals and even your dreams.However, 14.4 doesn’t need to be left at home.It’s equally applicable to your career. And, it’s a gift that can beshared with your colleagues, your team, and your mentees.Priorities...Prioritization is such a common topic of discussion in today’sworkplace. Not enough time. Too many priorities. An overflowinginbox. An endless to-do list.A common source of help for prioritization is the EisenhowerMatrix -- with urgency on one axis and importance on the other.See below for a sample. One area tends to suffer above all -- The Important, but NotUrgent. These items rarely get the attention they deserve. Thislack of attention is costing you -- BIG TIME. These are the itemsthat help propel you forward. That make the impact. That resultin the memorable. That make you promotable. That allow you togrow.31

What if with me for a second.What if you applied 14.4 to those items in your workday that aren’turgent, but ARE tremendously important? What if?After 25 days -> 360 minutes of well-deserved attention.After 100 days -> 1,440 minutes of career-altering progress.14 minutes & 24 seconds is a healthy additive to your careerrecipe. Or, it may be the kerosene you’ve been seeking for yourinternal career flame that needs a bit of stoking. Projects...Most organizations have multiple projects in flight that are aboveand beyond merely running the business and keeping the lightson. Often, these projects get lost in the shuffle until it’s too late torecover. Deadlines are missed. Last minute scrambles ensue.Quality is sacrificed to check a box and call it done.Let’s what if again, shall we?What if you encouraged your project teams to apply consistenteffort by making their project commitment a 14.4? Professional Development Goals...Development plans are also prevalent in organizations of allshapes and sizes. Many times, little happens between the time agoal is set and the time it is next revisited in a progress discussionor a scheduled 1x1 chat. 32

Instead of settling for this archaic, inconsistent, and ineffectiveapproach, consider declaring a 14.4 at work, and encouragingothers to declare a professional development 14.4. Can you imagine if you were caught investing 1% of your timedaily to a 14.4 that helps you become a professionally greaterversion of yourself? You just might inspire others...Can you imagine dozens of colleagues investing 1% of their timeinto something uniquely theirs that helps advancement andgreater version development -- both individually & collectively?What if you dared to bring 14.4 to work with you?How else can you consistently apply 1% daily to your careergrowth or enrichment? Who else can you help as a leader through this idea?Hhhhmmm...Seed planted.33

When you prepare for the obstacle.You shrink its significance.You deflate its impact.MINUTE. 734T H E I N E V I T A B I L I T YLife is anything but a straight line from imagination to fruition.From idea to tangible product. From commitment to achievement.All memorable stories require resistance and squiggly lines. Yours isa mighty good story. So, prepare for the inevitable non-linearmoments and skinned knees. In doing so, you’ll shrink themagnitude of any adverse effects (whether real or perceived)...

In his stellar book, Atomic Habits, James Clear states, “The firstmistake is never the one that ruins you. It is the spiral of repeatedmistakes that follows. Missing once is an accident. Missing twice isthe start of a new habit.” It’s inevitable that you’re going to fall off track. You’re going toskin your knee. You’re going to grapple with resistance and it’sgoing to win. Or perhaps, you’re going to innocently forget to do your 14.4.Here’s the deal...You’re human. This happens. BUT... In that moment, you need to fight back against the typical humanreaction to falling off track. What’s the typical reaction? Toabandon ship and begrudgingly drift for an extended period forno other reason than you missed -- once.Rather than a mere one-day hiccup, it becomes a week long pityparty followed by a month long “why did I ever think I wascapable of this or deserving of it anyway.” This is BS. It’s you welcoming the troll back into your life. You’reretreating to the side of the bridge where he wrongfully says youbelong. You’re throwing away your progress in favor of a carefullycrafted lie and fake story.The troll savors reaction. The teller loves your response.When you inevitably miss a day, choose to respond. Get right back to it the next day. Make another deposit.One day missed? No shame. 35

It sure beats a week, month, quarter, or year of self-deflatinginner dialogue or clinging to an artificial indifference.Just get right back to it.You are capable.You are worthy.You overcome.As a new kind of one percenter, you’re forbidden from “throwingit all out the window.” You’re granted the right to “get right backon the horse” whenever needed.This is a blip. This is not a new habit.This is not a new identity. So, let me clearly explain.You will inevitably miss a day. When you do...1 - Accept it.2 - Forgive yourself (no shame).3 - Keep going -- like it never happened. In the words of the late, great Wayne Dyer, “Don’t pole vault overmouse turds.” You don’t need a complex solution for this simple,predictable, inevitable obstacle. Visit the teller again tomorrow. Make your deposit. Move forward.Capeesh? 36

Unnecessary pressure stifles growth.It encourages hesitation,bloated expectation and paused progress.MINUTE. 837A G R A N D E X P E R I M E N TWhen you infuse unnecessary pressure, you also introduce pettydeterrents to progress. This isn’t a final exam that you must pass.It’s an ongoing experiment that simply asks for your light-hearted,consistent attendence...

It’s time to release the pressure valve.About 20 years ago, a dear friend and mentor of mine, Jim Kerr,gave me a nugget of sound advice that has served as a guide to methrough a myriad of life events:“Mark, treat everything you do as an experiment.”This isn’t the final exam. This isn’t even a quiz. This is your grand experiment. It’s your sandbox. It’s aplayground.What can you try?What can you learn?What can you observe?What can you adjust & evolve?What can you try the next time?This is about curiosity.Not knowing the answers ahead of time.This is about progress.Not about getting caught in a trap of perfection.This is about freshness and child-like energy.Not about the intimidation of a forced rehearsal or a test. Approach your 14.4 like an experiment. Don your lab coat.Or if you prefer, your rugged sandbox clothes.Keep the business casual & formal attire in the closet.It’s gonna get messy here.38

Imperfectly showing up is what makes this Project a success. Theresults will come. Seek to find your unique joy in the process ofincrementally becoming.Your 14.4 will morph as your grand experiment unfolds. Simply be courageous enough to start.Then, be rigid in your commitment, but massively flexible inyour daily tinkering & exploring.Write one day with a pencil, then the next with a pen.Read a romantic novel, then a deeply profound autobiography.Walk on the beach, then the trail, then the street or treadmill.Research your project via the internet and the coffee chat.Sit quietly on your living room couch, then try the vacantconference room... Let’s heed the advice of Henry David Thoreau, “All life is anexperiment. The more experiments you make, the better.” This is your grand experiment. 39

P A R T I I IO P T I M I Z A T I O N“Self-enrichment is that act of creating athousand micro wins, so you can have onemacro win.”― Lisa Nichols, Abundance Now: Amplify Your Life &Achieve Prosperity Today

Some is better than none.More is better than some.Usually.MINUTE. 941Y O U R P L E A S A N TS U R P R I S E . . .When you make the choice to show up for 14 minutes and 24seconds, you’re playing offense. The Universe loves action and showsappreciation for your choice by conspiring on your behalf. Somedays that magic will unfold from within...

Some are bound to argue that a 1% daily commitment isn’t goingto move the needle fast enough. That it isn’t enough effort toapply to something that’s truly meaningful. That it’s merely anapproach for the weak or the fragile among us.As sure as I am about the inevitability of missing a day onoccasion, I’m as sure about this pleasant surprise...Some days you will do more. Undoubtedly. Similar to what I explained in the Introduction with my run streak,many days I do more than the minimum requirement. But, theminimum requirement gets me out the door. It entices me toshow-up. It promises attainable success through steady progress. And then... more than the minimum ensues. Beautifully. It will happen for you, too. Some days, you’ll reach a state of flowafter your 14 minutes and 24 seconds are complete. You holdlicense to keep going.One more mile. One more page. Two more sets. Three moreparagraphs in Spanish. Fifteen more minutes. Forty more brushstrokes.Because you chose to show-up, this pleasant surprise will oftengreet you with open arms and an optimistic smile, saying, “Here ifyou’re up for it today... And if not, no sweat.” You’ll do more. Simply because you don’t have to.14.4 is good enough to fill your 1% dot. It’s good enough to earnanother plank on your bridge. 42

Somedays it’s also sturdy enough to both get you going and moveyou towards the flow of doing more. Here’s a counterintuitive power move...At certain times, consider stopping before you’d like. Stop whileyou have ambitious fuel in the tank. Stop while you’re still in flow.Though this seems crazy, it lends energy to your tomorrow. Ifyou stop when the present moment prefers more, you mayencounter another pleasant surprise...An extra urge to show up again! Doing the minimum always counts in Project 14.4.So does doing more.And, shoving logic aside... Doing a tad less than your max outputon those days of flow, just may help you show up energetically foranother day - champing at the bit for another 1% deposit.Ernest Hemingway put it this way when explaining how to keepmomentum as a writer, “The best way is always to stop when youare going good and when you know what will happen next. If youdo that every day … you will never be stuck.”How about those surprises?43

Momentum is a force.You want it in your favor.When it is -- the impossible,becomes possible.MINUTE. 1044F L Y W H E E L E F F E C TEach day you show up and make your daily deposit, a wheel is spun.The first dozen spins take strength, focus, grit. But, with eachprogressive spin, an invisible force steps in to provide a hand. Withit comes a growing sense of confidence and spirit of ease...

The ultimate effect of 14.4 is momentum generation.You will create positive momentum in your life. Some will argue that momentum is not a real thing. Those peopleclearly don’t watch or participate in sports. I align with Tony Robbins on this topic, “People who succeedhave momentum. The more they succeed, the more they want tosucceed, and the more they find a way to succeed. Similarly, whensomeone is failing, the tendency is to get on a downward spiralthat can even become a self-fulfilling prophecy.”If you can generate momentum, you can accomplish virtuallyanything. You might as well formally invite Big Mo into your lifethrough your 14.4 practice. He’ll be there whether you like it ornot -- either working for you or against you.Simply knowing that you’re generating momentum daily isanother reason to show up for yourself. Each day, you take a spinaround the 14.4 flywheel. The cool thing? Flywheels generate momentum with eachiteration of the loop. Your iteration goes like this...Showing Up to Doing It to Building Confidence to Galvanizing anIdentity right back to Showing Up... again.Do you get it? Each day you show up and invest your 14 minutes and 24 seconds,your confidence builds. As your confidence builds you incrementally build an identity as aperson who keeps promises to themself and as person who <fill inthe blank based on your 14.4>.45

Here’s what your flywheel looks like...46++ Bonus: Momentum is contagious and casually bleeds into manyother aspects of your life.The ultimate effect of Project 14.4 is creating an upward spiral ofmomentum in your life -- all of your life.Welcome to the party, Big Mo!

Whether for nowor forever.You reap the rewards of the key to consistency.MINUTE. 1147P R O J E C T O R P R O G R A M ?Most things come for a season. Others stay for a lifetime. One is notbetter than the other. They both serve a purpose and have a place...

Projects have defined start and end dates.Programs are ongoing. The run streak I mention in the Introduction started as a Project,“I’ll run every day for the next month.”But over time, it’s turned into a Program. I don’t have plans forthis daily ritual to intentionally end. Even if (or most likely when)I succumb to the inevitability of missing a day, I plan for this dailyrunning focus to continue for a lifetime. Speaking to the terms of the last chapter, I’ve adopted the identityof a person who runs every day. In most ways and on most days,I’ve got this on autopilot. There is no decision to make. It justneeds to get done... and it does. Dare I say it’s easy?! What am I getting at?Some of your 14.4s will start as a Project.Many will also end as a Project.But, a select few will morph into Programs.48

In any of these possible scenarios, you get the chance to uncoverand unleash another 14.4 in your life. Your 14.4 Project may get you through a specific season of life orhelp you develop a sought after skill. Then, it’s time for an end. It’s time to move on.It’s time for a new beginning.Your 14.4 Project may turn into a Program that becomes such apart of you that it makes room for a new grand experiment -- yournext Project. In time, it’s quite possible that you’ll have multiple Programs andmultiple Projects going on in your 14.4 world.But, let’s save that for another day. Today...It just takes one! 49

Master your game.Graduate to a new challenge.Fully unleash your greater version.MINUTE. 1250A D V A N C E D P L A Y E RM O D EDon’t be fooled by its ‘too simple’ nature. 14.4 is capable of:reworking your inner dialogue, advancing your three-dimensionalworld, fueling a quantum leap towards your dream, and deeplytouching your soul...

Procrastination busting...One of the most common unhealthy habits faced by the humancreature is procrastination. At this very moment, it’s likely thatyou have something on your mind that you’ve been putting off.Am I right? What is it?In addition to fueling your consistency, 14.4 is a powerful one-time procrastination disruptor, too. Whatever you’reprocrastinating on, give yourself 14 minutes and 24 seconds totake imperfect action on it. You’ll break it free. In doing so, you’llalso escape the mental torture of your inner judge.Craft the email. Clean the drawer. Make the call. Declutter thedesk.Shrink its power over you with a 1% investment. Then, get on with your day proudly owning that rightfully-earnedfeeling of progress and gusto.Name your inner judge...Like it or not, 14.4 drops you into confrontation with your innerjudge -- that damn troll we speak of. He wants nothing more thanfor you to stay right where you are. He claims to have your bestinterest in mind. He claims to be a voice of reason. He claims that hemerely wants to keep you safe and sound. The troll is not the true you. He’s a liar. He’s a weak imposter witha jaded, misguided voice. Just like procrastination, his presence isa common human condition we’re all subject to. Here’s the hack...Give your inner judge a name. That’s right, name that troll.51

Whether you choose to call yours Troll or Martha or Bob... Once named, your inner judge instantly loses grip strength. It canno longer blend in as a part of you. With name assigned, feel free to catch it in the act. Let it knowyou’re no longer interested in its insights, pleas, and opinions.My troll attempts unannounced visits a few days per weekbetween 3 - 5am. Catching him at the door and sternly stating,“Hey Troll, I’m not interested in your BS perspective today. Save it. Kissoff.” immediately steals his power and flexes mine. Whenever yours visits. Catch it in the act.Address it by its name.Refuse its clever invitation.In doing so, you turn down your inner judge’s volume. Clearingthe air for the beautiful sounds of your progress. A called out anddisempowered troll retreats and pouts - quickly getting scuttled inthe wake of your ascension towards your greater version.Embrace variety...Though early on it’s best to start with one 14.4 and do itconsistently for a period of time -- as your confidence grows andyour new identities take root, consider furthering your grandexperiment by introducing new variations. Some examples:Declaring weekday only or weekend only 14.4s to fit with theirfocus and your availability.52

Creating a 14.4 that can vary daily such as trying something neweach day for your 14 minutes and 24 seconds.Tinkering with the timeframe. As noted earlier in Create YourOwn Game, sometimes it may be advantageous, energizing, oreven necessary to break your 1% time investment into smallsegments. It’s OK to stretch or journal twice daily for 7 minutesand 12 seconds. Just remain aligned to the spirit of the methodand don’t sacrifice the key of consistency.Launching a shared 14.4 with your family or a small group ofcolleagues or friends.Savor silence...One of the most elusive 14.4s to master is sitting in silence. If youdon’t know where to start or you’re seeking the masterclass,elevate yourself to this challenge. Unplugged, uninterrupted, and without expectation for 14minutes and 24 seconds. Sit with your current self, your higherself, your Creator, your Universe, or all of them together gatheredaround your inner table. Without distraction.Be warned that your troll massively hates this idea and willvocally rise up as a false savior -- throwing daily resistance &excuses your way to freely grasp like a faux life ring. I know firsthand. I also know that you’re prepared to overcome.In his book Perfectly Yourself, author Matthew Kelly makes thiscase, “Only in the classroom of silence can we gain the calm andclarity that allow us to know when to wait patiently and when topush forward impatiently, when to plan diligently and when tolive spontaneously.”Advanced players seek the silence.Daily.53

P A R T I VC E L E B R A T I O N“If you're not celebrating the wins, youwill never want to stay in the game.”― Dr. Benjamin Hardy, The Gap & The Gain

You are an appreciating asset.With outrageous potential.You are the ultimate investment.Good choice.MINUTE. 1355Y O U P I C K E D Y O UYou can invest in the stock market, real estate, or fixed securities.But until you invest in you, and the idea of meeting your greaterversion, your potential will remain unrealized. Your investment oftime and energy in your ultimate appreciating asset reaps rewardsthat exceed any capital gains. You’ve placed the first bet...

In reading this book, you picked you.In declaring your first 14.4, you picked you.In siding with action over inertia, you picked you.In doing that first 14 minutes & 24 seconds, you picked you.In chatting about this with a friend or colleague, you picked you.In thumbing your nose at the troll despite his clever criticism, youpicked you.In choosing to step onto that first plank of your bridge without afull, clear view of where it’s leading, you picked you.As of this very moment...You’re becoming your greater version.You’re becoming a new kind of one percenter.You’re becoming a bullish investor in your future.Dare I say, you’re becoming your own hero. Pause and look around. Seriously. Look around. You’reuncommon - due to the all choices that you’ve already made injust the last few minutes.You’ve decided to be the kind of person who keeps the promisesyou make to yourself. That’s what heroes do. That’s like you!You’re worth celebrating. Smile. Breath it in. Feel the momentumyou’ve already created. All because you picked you.Get used to this celebration thing. You’ll be doing it daily. It comes as the free bonus on the receipt of your daily deposit. 56

Noticing & appreciating progress...Isn’t fluff. It’s vital.MINUTE. 1457P R O G R E S S .R E C O G N I Z E D .Each win felt propels the next. Even the imperfect. Each new plankunder foot helps you place the next. Each dot colored... each fistpump... each progress post to your community... aids the momentumof your 14.4 flywheel. Celebrating is as much a part of the game asdeclaring and showing up...

Celebrate for a quick moment by revisiting the 14.4 you choseearlier. Write it down again and soak in it’s contagious energy. THIS IS MY 14.4 ->____________________________________________________________________________________________________________________________________________________________________________________Now with it fresh it mind, design your celebration strategy. In whatways will you recognize your daily progress and memorializethose milestones you’ll reach along the way? This isn’t fluff. This is vital. Replaying the words of Dr. Benjamin Hardy, “If you're notcelebrating the wins, you will never want to stay in the game.” As a one percenter, you must prepare to stay. Just like preparingfor obstacles, prepare to recognize and celebrate your frequentbouts of progress. In doing so, you prepare to perpetually win! THIS IS MY CELEBRATION STRATEGY ->____________________________________________________________________________________________________________________________________________________________________________________58

I am the illustrator of my past.I am the interpreter of my present.I am the author of my future.++ POINT .459M Y B E S T I S Y E T T OC O M E . . .“Everything else that’s needed, right now, comes from inside of you.The opportunity, the timing, the power to perform -- these are inYOU, not in the situation.” ~ Price Pritchett, ‘you squared’

Hey there!My name is <insert your name here>.Awhile back, I dared to invest 1% of my day in moving my lifeforward. Though Day 1 was easy due to the excitement, the nextfew days were a bit more challenging. But, I showed upimperfectly and I did it anyway.After 30 days, I made over 430 minutes of progress and my newthing really started to become a part of me. Dare I say, it was kindof fun & energizing. Some days, I even found myself doing morethan my 14 minute and 24 second commitment. How cool.There were also those days where it was really, really tough to getgoing. One day, I even divided my commitment into two 7minute, 12 second segments. It worked, and I got to color the doton my progress tracker.Now, here I stand, over 90 days into this. I’m keeping thepromises I make to myself. My confidence level is way up. I’veeven created a separate 14.4 at work for my professionaldevelopment. And, I find myself dreaming of my future again.Though I didn’t realize it at the time, I used to be intimidated bymaking changes. I let the voice of my inner judge convince methat I wasn’t worth it and that it was best for me to not even try.Now, I see my small daily commitment as a worthy investmentand a game. I’ve made this game work for me. It’s fair to say that I’ve adopted the identity of new person -- agreater version of me than the one who began this journey. Ididn’t see any of this when I started. I merely saw the first couplesteps ahead of me. I went for it. Little did I know that this simpleleap would create an upward spiral of momentum in my life.I can now proudly say with certainty, my best is yet to come...And, I have what it takes to make it so!60

Tomorrow is important to us --For it may very well be an affirmationOf all we believe in TODAY.― Adrienne Voisinet CumicekT O M O R R O WA tree with a trunk that is bent,two legs unable to move,words garbled with meaning-- all give praise to God!For, in their imperfections,the beauty of life is foundand there is cause for celebration.― Adrienne Voisinet CumicekI M P E R F E C T C E L E B R A T I O N

Start today.With a vision for your tomorrow.Proceed imperfectlybut with confidence. Celebrate often -in ways big & small.Your greater selfis loving & proud.As it gazes at the bridgeand notes your steady progress.Joyfully anticipating your next reunion.And ready to point you tothat new adventure.With love & pride.For you’ve won -and become.Onward!62I T ’ S Y O U R T I M E . . .“What you get by achieving your goals is not as important as whatyou become by achieving your goals.” ~ Henry David Thoreau

W H A T ’ SY O U R 1 4 . 4 ?THANKS for spreading 14.4 to others in your lifeVisit the Project 14.4 website @ 14min24sec.comFollow Mark Cumicek on LinkedInI’m dealing hope, encouragement, and 14.4 tips straight to youvia short text messages a few days per week. You in? Text “I AM” to +1 508-500-8883

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The idea of getting 1% better each day is greatconceptually & fun to say, but difficult to apply.Instead, commit to investing 1% of your day towhatever change you want to make.That's 14.4 minutes or 14 minutes and 24 seconds..Over a month, that's 432 minutes of progress.Over a year, that's 5,256 minutes of progress.Whatever you want to do or whoever you want tobecome, this concept works - exercise, learn a newlanguage, develop a reading habit, strengthen arelationship, bring a work project to life, write abook, plan a life changing trip or adventure,meditate, keep promises to yourself...WHAT’S YOUR 14.4?You want change...But it’s daunting.So, you avoid the process of change.Until now