'The Power Week': 5-Step Sunday Planning Guide

Set yourself up for a productive week

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5-Step Sunday Planning Guide to Set Yourself Up for a Productive Week

This 5-step guide will help you plan your week with intention, leveraging the most effective mental frameworks and tapping into your subconscious mind.

With this guide you will stay focused on:

• what truly matters for you &

• what moves the needle in your life.

Step 1: Plan What Actually Matters

👉 Purpose: Refocus on what’s truly important so you can make meaningful progress toward your goals—no matter where you stand right now.

Most weekly planning practices start by looking at the past week. We will flip that script. Instead of starting with what you've already done, we will start with where you want to go. Why? Because when you plan based on the past, you risk repeating old patterns. But achieving future goals often requires doing something new—something outside your current habits.

We will focus on three core areas of life:

1. Health (including fitness, nutrition, self-care)

2. Wealth (career, business, finances, personal brand)

3. Relationships (friends, family, romantic, community)

Choose one key action for each area. It doesn’t matter if it’s small or big—just pick something that resonates. Aim for something that excites you or something you've always wanted to do but never had the time for.

Examples:

• Health: Do 10 minutes of stretching three times this week; schedule that overdue doctor’s appointment.

• Wealth: Review your monthly budget; buy a ticket to a professional conference.

• Relationships: Plan a date night with your partner; choose a gift for your child; call a family member you haven’t spoken to in a while.

Now, we will tap into your subconscious with a practice that will help you program your mind to focus on these priorities.

Step 2: Get Focused on Your Priorities

This practice is designed to lock in your focus and eliminate distractions—helping you stay on track with the things that truly matter. This practice is based on Symbol Drama Therapy¹—an effective and safe method for working with the subconscious mind.

• The first 1–2 minutes will guide you through a quick relaxation, similar to meditation, helping you settle into the practice.

• After that, you’ll be asked to imagine something. There’s no right or wrong—just let whatever comes to mind unfold naturally. Your imagination will guide you in the most effective way.

Find a quiet place where you won’t be distracted for the next 20 minutes, sit comfortably, click ‘Listen Now,’ close your eyes, and follow the voice guidance.

Step 3: Past Week Audit: Energy & Impact Assessment

👉 Purpose: Reflect on the past week to identify which activities energized or drained you—and which ones actually moved the needle toward your goals.

Take out your calendar or planner and write down all the activities from last week that come to mind (don’t stress about remembering everything—done is better than perfect).

For each activity, ask yourself:

• Did this energize me or drain me?

• Did this contribute significantly (80%) or minimally (20%) toward my goals?

Now, let’s break these tasks into quadrants to decide what to keep, adjust, delegate, or eliminate:

• Quadrant 1: 80% + Gives Energy
  Activities that fuel you and drive results.
  Do more of these. Prioritize them in your schedule.

• Quadrant 2: 20% + Gives Energy
  Enjoyable but less impactful tasks.
  Keep these, or minimize.

• Quadrant 3: 80% + Drains Energy
  High-impact but draining tasks.
  Reassess: Can you delegate, automate, or batch these? If not, find ways to make them more manageable.

• Quadrant 4: 20% + Drains Energy
  Low-impact energy drainers.
  Eliminate or delegate immediately—they’re not worth your time.

Once you've reviewed your week this way, you'll have a clearer idea of what moves the needle for you and what’s just noise.

Let’s translate this into a concrete plan.

Step 4: Plan Your Next Week

1. Schedule three action steps for each core life area (Health, Wealth, Relationships) into your calendar.

   • These are your non-negotiables—things that will bring you closer to your goals.

2. Add your Quadrant 1: 80% + Gives Energy tasks to your calendar.

   • They make the biggest impact on your week and energize you, so prioritize them.

3. For the Quadrant 3: 80% + Drains Energy tasks, decide what you can do with each one:

   • Can you delegate, automate, or batch it? Find a more efficient way to handle them.

Now, for everything else—don’t over-plan.

Things that you enjoy but don’t really need to do for your goals will probably happen naturally—no need to schedule them. Leave space for flexibility and the unexpected.

Step 5: Overcome Subconscious Barriers

This practice will help you overcome internal barriers that might get in the way of your goals. It guides you to connect with your inner resources and strategies for success, tapping into your clarity, wisdom, and strength—essential elements for achieving what you’ve planned.

This practice is also based on Symbol Drama Therapy. Just like before, the first 1–2 minutes will guide you through a relaxation. Then, you’ll be invited to imagine something specific. There’s no right or wrong—just let your subconscious unfold naturally.

Find a quiet place, get comfortable, click ‘Listen Now,’ close your eyes, and follow the voice guidance.

For an added boost, you can enhance this subconscious practice by drawing an image of what you’ve seen during your practice (choose any moment that resonates most with you) using the hand you don’t usually write with. This will also accelerate subconscious processes to help you move forward towards your goals.

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Feel free to share what you’d like more of in the future!

1. Disclaimer:

The audio practice is based on the psychotherapeutic method known as Symbol Drama Therapy (or katathym-imaginative psychotherapy), developed by professional therapists actively working with clients and recorded by voiceover specialists. While this practice may offer benefits, it is intended solely for educational purposes and does not serve as a substitute for professional mental health treatment. By engaging with the content of this newsletter, you acknowledge that you do so at your own risk.

If you are experiencing significant emotional distress, mental health issues, or are in crisis, please seek support from a qualified therapist or mental health professional.

Since this practice works with your subconscious, it’s important to integrate the results safely. Avoid making major life decisions (e.g., quitting your job, ending a relationship) for the next 5–7 days unless it was already planned. Give yourself time to let the insights settle.