Most people overcomplicate this. They buy a leather journal, write three pages, do it for nine days, stop. The Forge version is two minutes twice a day. That's it. Done for six weeks straight, it changes more than any training programme I've ever written.
The Morning Intention
Before your phone. Before email. Ideally before coffee. Open the Forge and answer one question: what would make today a day I'd be quietly proud of?
Not a to-do list. Not a productivity hack. One specific, honest sentence. "Train hard and actually focus on the squat cues my Coach gave me." "Have the difficult conversation with my brother." "Eat properly instead of grazing."
Write it down. Close the app. Go.
The point isn't the sentence. The point is that you've stated, in your own words and to nobody but yourself, what today is for. You can't accidentally drift through a day you've named.
The Evening Review
Before bed. Phone in another room if you can manage it. Open the Forge and answer two questions: did I do the thing I named this morning? and what's worth carrying into tomorrow?
That's it. Two questions. Honest answers.
Some nights the answer to the first one is no. That's fine — it's information, not a verdict. Some nights the answer to the second is get more sleep and you've already learnt something.
Why It Works
Morning intention closes the gap between who you say you are and how you actually spend a Tuesday. Evening review closes the gap between what happened and what you remember happening — which is normally much rosier or much worse than the truth.
Do both for six weeks and your pillar scores will start telling a different story, because you will be telling yourself a different story. The Forge Score is downstream of attention. This practice is how you point attention at the right things.
What Six Weeks Actually Looks Like
Week one feels precious and a bit silly. Week two you'll forget twice. Week three the evening review starts being uncomfortable — that's the sign it's working. Week four you'll notice you're naming smaller, more honest intentions. Week six you'll look back at week one's entries and not recognise the person who wrote them.
That's the work. Two minutes, twice a day. The raw potential was already there. The bookends just hold the day still long enough for you to shape it.