One thing at a time, Hannah.

Today's one thing

1. Close every tab and app except the one for this block.
2. Feet on the floor, three slow breaths.
3. Say out loud what you're doing next.
4. Anything else that pops up goes in the list below, not in your head.

Silence is allowed. Start each block with nothing playing. If you feel flat and fidgety, add something without words, like brown noise or instrumental music.

Today's plan

Plan it each morning. Come back here when you lose the thread.

Park it for later

Look through this on Sunday's reset and decide what's real.

Only the next unticked one matters. The rest can wait.

Your current clients

Free work that proves KMA works. Tick things off as you design and schedule each post.

Sprint: one signed agreement by Friday 9 Oct

• Sun 4Message Melina (MDK) and My Shack: "Would you be comfortable recommending KMA to anyone in your network who needs marketing? Even one name or a story in your Instagram stories would mean everything right now." That's not asking them to pay — it's activating proof you already have.
• Mon 510 cold DMs to padel clubs, fitness studios and wellness businesses in Joburg. Use the specific-thing template. MDK Psychology is your proof for anything in health and wellness.
• Tue 6Follow up anyone from Monday who saw your message. 10 more cold DMs, this time local Joburg small businesses: cafés, boutiques, florists in Rosebank, Parkhurst and Melrose.
• Wed 7Anyone who's replied positively: offer a 15-minute call today. Get on the phone — agreements don't close over DM. If they get on a call, send the agreement the same day.
• Thu 8Follow up every open conversation. Use "closing my last Starter spot this month" framing — it's true and it creates real urgency.
• Fri 9One signed agreement = deposit requested. If someone is on the fence, offer to walk through it on a call right now. Today is the day.

Finding clients, 10:45 to 12:45

The same five steps every weekday. You never have to decide what to do, only do the next step.

1. 5 minGroundPhone on do not disturb. Open only two things: Instagram (or email) and your Client Tracker sheet. Feet on the floor, three breaths.
2. 30 minFind 5 businessesLook where today's row says. A good lead is a real, active business whose posts are stale (nothing in 3+ weeks), all over the place, or never say how to book or buy. Add each to the tracker: name, handle, and the one thing you noticed.
3. 45 minSend 5 messagesOne per lead, using a template below. Change only the [brackets]. The specific thing you noticed is what makes it work, so don't rewrite the rest.
4. 30 minFollow up and replyAnyone you messaged 4 or more days ago with no reply gets one follow-up, never more than one. Answer anyone who replied: offer the 3 fixes in writing or a 15-minute call.
5. 10 minLog and closeUpdate today's count, write tomorrow's first lead in the tracker, close the tabs. When this block ends, you're done finding clients for the day.

Weekly target: 20 new businesses, 10 people you know, and 1 post on KMA's own page.

Messages to copy

What you have today

KMA gold R230 · Savings R2,700 · Everyday R84

Next two weeks: 3 to 17 October

The balance column assumes nothing new comes in. Uber is my guess at R200 for the round trip; change it once you know.

Rest of October

What a month costs from November

Tick anything you're thinking of pausing to see what it frees up. Nothing gets cancelled from here.

Before food, utilities, transport and therapy. This is the floor KMA needs to clear.

Daily anchors

These are the only fixed points. Everything else moves. Plan the day each morning in the Today tab.

• 09:00 — WakeAlarm. Stay lying down a few minutes. No phone.
• 09:45 — Morning medsLexamil, Vyvanse, Indoblock. Before 10:00 cut-off.
• 10:45 — First blockClient-finding most days. Open the Clients tab and do the next step.
• 16:30 — Laptop closesFlute, piano or garage. Even one song counts. Monday: padel league from 18:00.
• 22:00 — Night medsIndoblock + Dopaquel. Set an alarm.
• 23:30 — Lights outBedtime stays the same every night. Everything else is allowed to move.

Things that float

• Forte Wellness / Padel in Pink meetingsSet the day before. Drop them into the 15:30 slot when you can; that slot is your 4 volunteer hours.
• Therapy with Melina, twice a monthBook it into an afternoon slot and let that day's curriculum hour go.
• One errand a weekWednesday at 10:45, after meds. Police station first, then blood test, then licence. If the blood test needs fasting, that's the one morning to set an earlier alarm.

Laundry and cleaning

• Room tidy: every day17:15, five minutes. Surfaces clear, nothing on the floor. Not a deep clean — just reset.
• Laundry: Wednesday and SaturdayWed at 17:15 (laundry on, room tidy). Sat at 11:15 before dance. Hang before bed.
• Quick clean: SaturdayAfter dance at 12:00 — bathroom and hoover, 20 minutes, done for the week.

Music, movement and unplugged time are part of the plan

At 16:30 the laptop closes and the flute, piano or garage comes out. Play anything, badly is fine, even one song counts. Saturday has a dance slot. None of this is meant to make you better at anything. It's on the schedule because it's living, so it counts as doing what you're supposed to.

Padel

Ladies Americano League — Mondays 18:00, Racket & Ball Club Melrose. Last session 2 Nov 2026. R150 + Uber.

Wall drill routine — 25 min

Stand 2–3m from the wall. Keep your feet moving between every hit. Start slow, get the racket face right before adding pace.

1. 5 minForehand drivesContinuous rally. Keep it controlled.
2. 5 minBackhand drivesSame rhythm, backhand side.
3. 5 minAlternate forehand / backhandRecover between every hit.
4. 4 minLow shotsAim at the bottom third of the wall. Practise reading the low rebound.
5. 4 minVolleysStep in close (1–1.5m), quick hits with no bounce.
6. 2 minFootworkSide shuffle across, land in split step on each imaginary hit.

If the garage is tight, drop the volley drill and add 2 extra minutes on alternating.

"Like I don't even know when last I played flute or sat down at the piano. I haven't danced in forever. This is not living."

Playing is on the schedule because it's living. 16:30 weekdays, 11:30 Saturday dance, 11:00 Sunday piano. None of this needs to be good.

Dance

Saturday at 11:30. Playlist loud, no one watching. Any style. The only rule is that you actually move.

Finished

Cycle

Tap any day you bled. After two periods are logged, I'll show a dashed guess for the next one.

On period days