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  2. Using the PQ App

Daily Practice: Daily Focus, Coach Challenges & Reflections

3 things you need to practice daily with the PQ App

You'll spend a good amount of time on the Focus screen, which is the sun icon at the bottom navigation bar. 

In this area of the PQ App, you'll practice building your mental fitness by completing:

  • Daily Focus
  • Coach Challenges
  • Daily Journal 

Daily Focus

  • This is your point of concentration for addressing your top Saboteurs, which are chosen in the third week of the program
  • 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

Coach Challenges

  • There’s a 2-minute audio session 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
  • There are 3 Coach Challenges total for each day
Important Note: There are no Coach Challenges on Saturdays, Sundays and Mondays, as these days are reserved for watching the video and conducting the Pod meetings. There is a Weekly Reflection audio & a special Journal on Saturday. All app-guided exercises – the Focus of the Day and Coach Challenges  are delivered from Tuesday to Friday. 

Daily Journal

  • At the end of the day, you'll get a few questions
  • It’s up to you to bring the completion to the learning for the day
  • The answer doesn’t need to be long or perfect
  • It’s saved for you to come back when needed in your Journal

Weekly Reflections

  • Every Saturday, you'll get a chance to reflect on what you’ve learned
  • There are no Coach Challenges on Saturday, Sunday, and Monday

How to revisit previous program days?

You can always tap Today to revisit any previous days by clicking the date in the calendar.