The 1% Workday is a complete habit and focus system for busy professionals, built by corporate trainers at Bodhih Training. Read it in an evening, set it up in an afternoon and start on Monday 4 January 2027 or any Monday you choose.
The 1% Workday · Bodhih Pro Kits · 02 by Bodhih Training, trainers to 2,000+ companies since 2008.
Start with a five-minute version of the habit, attach it to a routine you already do every workday, and write an if-then plan for the cue, the likely obstacle and the day you miss. Track lightly and never miss twice. The 1% Workday kit from Bodhih Training gives you the method, planner and templates.
Want the full free guide first? Read How to Build Good Habits at Work That Actually Stick.
Sixty emails, four meetings, the important deck still on slide three. Being busy is not the problem. The problem is that nothing in your day happens automatically, so the urgent wins every time.
You write ambitious development goals, then nothing tells you what to do at 8:30 on a Tuesday. By March the goals are a document you avoid opening.
A delayed flight, a crisis at 5:45, and the habit app's flame goes out. All-or-nothing tracking turns one slip into giving up.
You leave with your head still full, remember tasks at dinner and grab your phone at 11 p.m. Without a deliberate end to the day, work just fades into the evening.
Imagine it is the first Monday of 2027. You pour your coffee, open your planner and write one line: today's most important task. Your phone goes in the drawer. You set a timer for 25 minutes and, before you have even looked at your inbox, the hardest thing on your list is moving.
As you open the Habit & Focus Tracker that evening and tick the first box, notice how small the effort felt. That is the point. You are not relying on willpower; you have designed the cue, the action and the environment so the right behaviour is the easy one.
Now picture a Friday afternoon a few weeks later. You sit down with the Weekly Review, enter your scores and see one habit flagged Rethink. Instead of feeling guilty, you shrink it, re-anchor it and carry on. You close the laptop, say shutdown complete, and the weekend is actually yours.
Whether you start with the planner tonight or the workbook tomorrow morning, the system works the same way: five minutes, attached to something you already do, protected by a plan for the day it slips.
The e-book shows you how. The tools make it happen. Here is exactly what you download.
The guide: methods, worked examples, scripts and exercises
Tap tabs to jump to any month, week, tracker or review. Works in GoodNotes, Notability, Xodo, Acrobat
Plan habits with if-then plans, tick monthly grids, score each week and log focus minutes, with a live dashboard that shows what is working.
A fillable one-habit-per-page canvas (three pages) that turns an intention into a tiny action, an anchor and three if-then plans.
Climb down the Goal Ladder from ambition to outcome to weekly behaviour to a five-minute starter action, for up to three goals.
A fillable two-page, 30-minute weekly review: clear, look back, score your habits, look ahead and choose one change.
Rate your mental energy five times a day for a week, spot your peaks and dips, then match your hardest work to your best hours.
A one-page reference to the whole workday system: morning planning, focus block, midday reset, interruption recovery, shutdown and weekly review.
Sixty five-minute habit ideas grouped by the workday anchor they attach to, from logging in to the commute home.
Forty ready-to-adapt start, shield and recovery plans for common workplace situations, plus space to write your own.
Thirty short daily prompts from Monday 4 January to Tuesday 2 February 2027, importable into Google, Outlook or Apple Calendar.
Sixteen ready-made workplace habits with anchors, if-then plans and targets, ready to import into Notion, Trello, Airtable or any spreadsheet.
Each chapter opens with a real situation, gives you a method and ends with something to do today, using the tools in your kit.
Climb the Goal Ladder from a big ambition down to a five-minute action that survives your worst day.
See the trigger, behaviour and payoff behind every routine, and why habits take months, not 21 days.
Write start, shield and recovery plans, the if-then format with one of the strongest evidence bases in behaviour change.
Attach new habits to routines you already do every workday, one link at a time.
Turn two dials, friction and visibility, so the right behaviour becomes the easy one on your desk and your screen.
Run a one-week energy audit and put your hardest thinking into your best hours.
Protect a daily focus block, use a parking sheet and recover from interruptions in three steps.
End each day in ten minutes with a five-step shutdown so work stops following you home.
Steer your week in 30 minutes: clear, look back, score habits, look ahead, adjust.
Track lightly, aim for 80% and use the never-miss-twice rule so one bad day never becomes a bad month.
Every outcome is practised with a worked example and a tool, not just described.
People who measure before and after improve faster and can show it. AssessAll, our sister assessment platform, has AI-graded assessments that pair with this kit. Take one now, work through the kit, then re-take it.
Sarah used to leave the office with her head still full. In the car she would think about the email she had not sent. At dinner she would remember the slides for Thursday. At 11 p.m. she would grab her phone to add a note about the budget. Work never quite ended. It just faded into the evening, uninvited. Unfinished tasks have a way of nagging at us. Psychologists have studied this for decades. A useful modern finding comes from E.J. Masicampo and Roy Baumeister, who in 2011 reported experiments showing that unfulfilled goals tended to intrude on people's thoughts, but that making a specific plan for those goals (when, where and how) eliminated that interference, even though the goals were still unfinished. That is the logic of a daily shutdown routine. You do not need to finish everything before you leave. You need to put everything somewhere trustworthy and make a plan for what comes next. Then your mind can let go.
| Free templates and typical advice | This kit | |
|---|---|---|
| Starting point | Big resolutions and motivation | Five-minute actions that pass the bad-day test |
| Planning | A to-do list | If-then plans for the cue, the obstacle and the recovery |
| Tracking | Streaks that break and demotivate | Weekly hit rates, an 80% target and never miss twice |
| Focus | Try harder to ignore distractions | Environment design, focus blocks and a three-step interruption recovery |
| End of day | Work fades into the evening | A ten-minute, five-step shutdown routine |
| Tools | Scattered free templates | One connected system: e-book, planner, tracker, canvases, plans and calendar |
| Evidence | Unsourced claims like 21 days | Named, checkable research in plain English |
Bodhih Training has designed and delivered corporate programmes since 2008. Bodhih Pro Kits package what works in those workshops into a guide plus the exact tools we use, so you can apply it the same day without a facilitator in the room.
Name, email and country. UPI, card or netbanking in India; international cards everywhere else. No account to create.
Your download page opens at once, with every file and a one-click ZIP. A permanent link lands in your inbox too.
Start with the quick-start chapter, then the main spreadsheet or planner. Most buyers use something from the kit the same day.
You already know what better days look like; this kit makes them automatic. Whether you open the planner tonight or set up the tracker tomorrow morning, take the first five-minute step and notice how much easier the second one feels.
Personal licence for the buyer's own use (and use with your own team or clients where the kit says so). Please don't share or resell the files. Team and company licences: solutions@bodhih.com.
Ready-to-use decks on habits and behaviour design.
Save hours every week with AI, safely.
250+ AI-graded assessments to measure skills and earn verified credentials.
Individual development plans that start from evidence and stay yours.
Run this topic as a live workshop for your team, in person or online.
Book a vetted coach for career, leadership or communication. Pay per session.
Certification pathways in Applied AI, Workplace English and management.
Longer than the popular 21 days. In a well-known University College London study led by Phillippa Lally (2010), the time to near-automaticity ranged from 18 to 254 days, with a median of about 66. The kit's 30-day calendar gets you through the hardest early stretch, and the tracker covers January to March so you keep going while the habit settles.
An if-then plan (an implementation intention, a term from psychologist Peter Gollwitzer) links a specific cue to a specific action: if it is 9 a.m. and my coffee is on the desk, then I open my focus task. A 2006 review of 94 studies by Gollwitzer and Sheeran found a medium-to-large effect on goal achievement. The kit includes 40 ready-to-adapt workplace plans.
The planner is a hyperlinked, fillable PDF. It works in GoodNotes, Notability, Xodo and Adobe Acrobat, on tablets and computers. You can also print pages if you prefer paper.
No. The Habit & Focus Tracker opens in Microsoft Excel and Google Sheets. The fillable worksheets open in any PDF reader that supports forms, and the Word template opens in Word or Google Docs.
Protect one focus block at your energy peak, decide its task the day before, put your phone out of reach and keep a parking sheet for stray thoughts. When you are interrupted, bookmark your next step, handle the interruption and re-enter by doing that step. Chapter 7 includes a script for telling your team.
It is a short, deliberate end to the workday: capture loose tasks, check tomorrow's calendar, choose tomorrow's one thing, close quick loops and mark the end. Research by Masicampo and Baumeister (2011) suggests that making a specific plan for unfinished goals reduces how much they intrude on your thoughts.
If you want a baseline, Bodhih's sister platform AssessAll offers the Time, Priorities & Focus assessment, the Task Switching and Interruption Recovery assessment, and the Plan Strength Assessment with an Eight-Week Re-Measure, which pairs naturally with the kit's eight-week tracking. They are sold separately on assessall.com.
Yes. Use the Goal to 1% Action worksheet to set observable outcomes, then track progress in the scorecard. Jobulary's guide, If-then plans that make habits stick, shows how to turn these plans into a workplace development plan you can discuss with your manager.
The personal licence covers your own use. If you want to roll the kit out to a team or use it in training, contact solutions@bodhih.com for team and company licences.
Because these are digital files, kits are non-refundable once downloaded. We will, of course, help if a file is corrupted and we cannot fix it within three working days, if you are charged twice, or if delivery fails.
₹499 including 18% GST for buyers in India, or $15 for buyers outside India. One-time payment, no subscription, with an automatic invoice.
Instantly. Your download page opens the moment payment succeeds, and a permanent download link is emailed to you. Download each file separately or everything in one ZIP.
Any of the usual tools: Excel or Google Sheets for spreadsheets, Word or Google Docs for templates, Adobe Acrobat Reader, Preview, Xodo or GoodNotes for the fillable PDFs, and Google, Outlook or Apple Calendar for the calendar plan.
Because it is a digital download, kits are not refundable once downloaded. We always refund a duplicate charge or a failed delivery, and if a file is corrupted and we cannot fix it within 3 working days. Full terms: bodhih.org/refunds.
Yes. Team and company licences, and workshops on this topic run by Bodhih Training, are available. Write to solutions@bodhih.com or call +91 99000 11601.
