PROVOKE POSITIVE CHANGE

22 Daily Habits to Rebuild Your Body, Mind, and Spirit

The Provoked Protocol isn’t a feel-good self-help book. It’s a playbook.

I wrote this when my life was wrecked—physically, mentally, emotionally, financially. What came out of that darkness wasn’t another “motivational story.” It was a system: 22 simple, non-negotiable habits that I used to drag myself out of rock bottom and rebuild from the ground up.

This book walks you through those 22 habits—what they are, why they work, and exactly how to run them in real life.

You won’t find fluffy theories or inspirational quotes slapped on top of chaos. You’ll find:

• Physical Protocols – sleep, hydration, movement, fasting, nutrition, cold exposure, and more
   
• Mental Protocols – writing, planning, learning, breathing, focus, and daily scorekeeping
   
• Emotional Protocols – gratitude, laughter, human connection, good deeds, play, and purpose
   

Each chapter gives you:

• The resistance you’ll face
   
• The play to run
   
• How to execute it daily
   
• What to avoid
   
• Reflection prompts to keep you honest
   
• And the science-backed why behind the habit
   

Whether you’re just trying to make it through the day without falling apart, or you’re ready to go all-in on a 22-day challenge or full 222-day transformation, this book is your starting point.

This is for you if:

• You’re tired of starting over every Monday
   
• You’ve tried motivation and it never lasts
   
• You want a clear checklist, not vague inspiration
   
• You’re ready to be called out and called forward
   

The Provoked Protocol gives you the exact plays.
Your job is simple: run them.

Use it as your daily manual, your challenge guide, and your scoreboard for becoming the most provoked, disciplined version of yourself..