Handy tools.

You don’t need another motivational quote. You need tools that actually help your progress. This page pulls four ideas together: a daily discipline score to keep you honest, a macro calculator to aid with your dietary decisions, an end-of-day reflection to help you course-correct, and a threat-modelling cheat sheet to protect your digital life without needing a computer science degree. Four clean, simple systems to strengthen your body, sharpen your mindset and tighten your cyber hygiene. Use them to help rewire your discipline, and watch your life get harder to derail.

Daily discipline score.

Measure your daily habits across body, mind, and digital discipline. Score yourself honestly, track streaks, and build consistent routines that actually stick.

End-of-day reflection generator.

Cyber Fitness threat-modelling cheat sheet.

Use it to improve your mindset, stay consistent, lower stress, and strengthen your daily discipline.

Identify your biggest cyber risks and get simple, personalised fixes for your devices, accounts and family’s online safety.

Macro calculator and
daily tracker.

Get accurate daily calories, macro targets and track meals without diet-culture nonsense.

Audio, Kindle, paperback and hardcover versions available now! -- 50% off the audiobook in the CFDR shop (for a limited time only)

The CFDR handbook:

Your where-to-start guide to self-improvement

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