Daily Practice in the PQ App

Welcome to the PQ Program

You're welcome to begin exploring the app a week before your program starts. When you log in, you'll see the Welcome screen.

The first video module is released on Friday at the start of your program. The Focus screen, marked by the sun icon in the bottom navigation, becomes available on the Monday after the start of your program.

It's important to note the Community will not unlock until after the Welcome module (shown under Intro in the image above) is completed.

Daily Practice on the Focus Screen

When the Focus screen unlocks, you'll be able to work on the Daily Focus, Recharges and add Reflections, along with going to the PQ Gym, entering Sage Steps and revisiting previous days on the Calendar.

The Focus screen is where you’ll spend a lot of time.

Once the Focus area of the PQ App opens, you'll practice building your mental fitness by completing:

Daily Focus
Recharges
Adding Reflections
Entering Sage Steps
Going to the PQ Gym

Daily Focus

You'll receive a Daily Focus every morning, which is a 2-minute audio from Shirzad to prime your brain for the day
Once you finish listening, tap Submit to record your progress and get PQ Reps
This is your point of concentration for addressing your top Saboteurs, which are chosen in the third week of the program

Recharges

There are two 2-minute audio sessions every 3 hours throughout the day
Do them in the first hour after they become available to get bonus points towards your Self-Command muscle

Reflections

At the end of the day, you'll have the opportunity to add Reflections
Use Reflections to capture what you learned and how you want to apply it
The answer doesn’t need to be long or perfect
It’s saved for you to come back when needed in your Journal (book icon in the upper-right)

Sage Steps

A Sage Step is a 10-second step to catch the Saboteurs, energize the Sage Brain, or use Sage Powers.

You can log your Sage Steps outside the app throughout the day and track them in the App to increase your Sage Muscle level.

PQ Gym

The PQ Gym is a feature that offers a variety of audio sessions to help you complete and track PQ Reps. The "Label" sessions unlock as your Sage Muscle grows.

In the PQ Gym, you can:

Use Gyms Sessions (Tactile, Tense & Relax, Moving and more!)
Start a custom session
Log Reps done outside of the App

Calendar

You can always tap the Calendar to revisit any previous days.