Every season in six volumes, scored on what it costs you, how well the record supports it, and how far the version being sold runs ahead of the record.
Every volume of the books carries an evidence matrix as an appendix, one row per season, three scales from 1 to 4. This page is all six of them at once: seventy-eight rows, in the order the seasons were published. What it refuses to rate is effectiveness, and the matrices say why. A grid announcing that one of these is highly effective would throw away every limit in the books in a single image, and it would be the image that travelled without the argument attached. Friction and evidence can be argued from the record. Effectiveness cannot, by me or by anyone else being straight with you.
The wording of the three scales below is the Volume Six version, which is the most recent. The definitions were carried across all six volumes on purpose, so the tables can be read against each other. One thing did change: Volume Four widened the second column to the practice the season leaves behind, because several of its seasons are about an affliction, a belief, a diagram or a market rather than about a practice, and the row has to name the thing a reader could actually do or decline to do. Volumes Five and Six kept the wider definition. Volumes One, Two and Three call the same column the practice.
what it costs you to actually do this, not in theory but in an ordinary week
how well the record supports the core claim, which is not the same as the grandest claim
how far the version in circulation runs ahead of the version the record supports
| Vol | # | Season | The practice | FrictionFric | EvidenceEvid | Gap |
|---|---|---|---|---|---|---|
| Volume Oneseventeen seasons | ||||||
| 1 | 1 | BreathVolume 1 · Slow to about six breaths a minute | Slow to about six breaths a minute | 1 | 4 | 3 |
| 1 | 2 | Deep RestVolume 1 · Be walked through the body, lying down | Be walked through the body, lying down | 3 | 3 | 3 |
| 1 | 3 | Signals from SleepVolume 1 · Journal, spot dream signs, reality test, rehearse | Journal, spot dream signs, reality test, rehearse | 4 | 4 | 2 |
| 1 | 4 | The Beat in the BrainVolume 1 · Sit with a steady tone in headphones | Sit with a steady tone in headphones | 1 | 2 | 4 |
| 1 | 5 | Letting GoVolume 1 · Welcome the feeling, then ask whether you could release it | Welcome the feeling, then ask whether you could release it | 2 | 3 | 3 |
| 1 | 6 | The BenchVolume 1 · The plain daily sit, with a map for the boring middle | The plain daily sit, with a map for the boring middle | 4 | 3 | 2 |
| 1 | 7 | Taming AttentionVolume 1 · One object, notice the wander, return. Repeat | One object, notice the wander, return. Repeat | 4 | 4 | 2 |
| 1 | 8 | Looking Back at the LookerVolume 1 · Point at where your own face is and report what you see | Point at where your own face is and report what you see | 1 | 1 | 3 |
| 1 | 9 | The NameVolume 1 · Repeat one short sound, let beads keep the count | Repeat one short sound, let beads keep the count | 2 | 3 | 3 |
| 1 | 10 | The Waking DreamVolume 1 · Let an image arise, stay present with it, write it down | Let an image arise, stay present with it, write it down | 3 | 4 | 3 |
| 1 | 11 | The Body Knew FirstVolume 1 · Turn toward the unworded bodily sense and wait for a word | Turn toward the unworded bodily sense and wait for a word | 3 | 4 | 1 |
| 1 | 12 | Short Moments, Many TimesVolume 1 · Rest in bare awareness, briefly, often | Rest in bare awareness, briefly, often | 4 | 1 | 3 |
| 1 | 13 | Staring at the FlameVolume 1 · Soft gaze at a candle, then rest on the afterglow | Soft gaze at a candle, then rest on the afterglow | 2 | 2 | 3 |
| 1 | 14 | Cosmic ConsciousnessVolume 1 · Stand in front of something vast and look | Stand in front of something vast and look | 2 | 4 | 2 |
| 1 | 15 | Aimed FeelingVolume 1 · Picture what you want, with honest eyes and real action | Picture what you want, with honest eyes and real action | 1 | 3 | 4 |
| 1 | 16 | The Book of ChangesVolume 1 · Bring a stuck question, throw, read your own reaction | Bring a stuck question, throw, read your own reaction | 2 | 2 | 4 |
| 1 | 17 | The CircleVolume 1 · Draw a centre and grow a form outward from it | Draw a centre and grow a form outward from it | 1 | 3 | 3 |
| Volume Two: Movementtwelve seasons | ||||||
| 2 | 1 | The Work of BreathVolume 2 · Stand up, breathe out slowly, move deliberately | Stand up, breathe out slowly, move deliberately | 2 | 3 | 4 |
| 2 | 2 | Standing Like a TreeVolume 2 · Hold one difficult posture, return when attention leaves | Hold one difficult posture, return when attention leaves | 3 | 2 | 3 |
| 2 | 3 | The Waist LeadsVolume 2 · Move slowly through a form, let it come from the middle | Move slowly through a form, let it come from the middle | 4 | 4 | 3 |
| 2 | 4 | The Barefoot ArgumentVolume 2 · Strengthen the feet, unshod slowly, tissue sets the schedule | Strengthen the feet, unshod slowly, tissue sets the schedule | 4 | 3 | 4 |
| 2 | 5 | The Hardest Simple ThingVolume 2 · Hold earned positions, meet the criterion before advancing | Hold earned positions, meet the criterion before advancing | 4 | 1 | 3 |
| 2 | 6 | The ShockVolume 2 · Lift heavy, rest by the clock, then jump | Lift heavy, rest by the clock, then jump | 4 | 4 | 3 |
| 2 | 7 | Ten SecondsVolume 2 · Get strong first, then learn to hit the ground harder | Get strong first, then learn to hit the ground harder | 4 | 4 | 3 |
| 2 | 8 | Falling ForwardVolume 2 · Shorter steps, more of them, foot landing underneath you | Shorter steps, more of them, foot landing underneath you | 2 | 2 | 4 |
| 2 | 9 | The RopeVolume 2 · Swing a weighted rope in patterns, feet on the ground | Swing a weighted rope in patterns, feet on the ground | 2 | 1 | 3 |
| 2 | 10 | Seven WordsVolume 2 · Cover all seven patterns, notice which ones you avoid | Cover all seven patterns, notice which ones you avoid | 1 | 2 | 3 |
| 2 | 11 | Slow Motion, Frame by FrameVolume 2 · Film yourself moving, then load the back chain | Film yourself moving, then load the back chain | 2 | 3 | 3 |
| 2 | 12 | Nothing Should HurtVolume 2 · Make the movement smaller until you can feel it | Make the movement smaller until you can feel it | 3 | 2 | 4 |
| Volume Three: Healththirteen seasons | ||||||
| 3 | 1 | LightVolume 3 · Go outside within an hour of waking, and let evening be dark | Go outside within an hour of waking, and let evening be dark | 2 | 4 | 1 |
| 3 | 2 | EarthVolume 3 · Walk barefoot early, outside, on uneven ground | Walk barefoot early, outside, on uneven ground | 2 | 2 | 3 |
| 3 | 3 | ColdVolume 3 · End the shower with thirty to sixty cold seconds | End the shower with thirty to sixty cold seconds | 2 | 2 | 4 |
| 3 | 4 | HeatVolume 3 · Sit in the heat until you want to leave | Sit in the heat until you want to leave | 4 | 3 | 3 |
| 3 | 5 | WaterVolume 3 · Drink when you are thirsty and salt your food | Drink when you are thirsty and salt your food | 1 | 4 | 4 |
| 3 | 6 | FuelVolume 3 · Protein at breakfast, stop eating early, morning light | Protein at breakfast, stop eating early, morning light | 2 | 2 | 3 |
| 3 | 7 | FastVolume 3 · Eat inside a set window and close the kitchen after dinner | Eat inside a set window and close the kitchen after dinner | 2 | 3 | 3 |
| 3 | 8 | StackVolume 3 · Take nothing unless a measurement shows you are short | Take nothing unless a measurement shows you are short | 2 | 4 | 4 |
| 3 | 9 | RestVolume 3 · Fix your wake time seven days a week | Fix your wake time seven days a week | 2 | 3 | 3 |
| 3 | 10 | GutVolume 3 · Eat more fiber, and thirty different plants a week | Eat more fiber, and thirty different plants a week | 2 | 3 | 3 |
| 3 | 11 | BreathVolume 3 · Slow to about six breaths a minute, through the nose | Slow to about six breaths a minute, through the nose | 1 | 3 | 3 |
| 3 | 12 | TableVolume 3 · Protein, fiber, food that was cooked, and one you can keep | Protein, fiber, food that was cooked, and one you can keep | 2 | 4 | 3 |
| 3 | 13 | WalkVolume 3 · Walk most days, and stop counting to ten thousand | Walk most days, and stop counting to ten thousand | 1 | 3 | 4 |
| Volume Four: Performancetwelve seasons | ||||||
| 4 | 1 | ZoneVolume 4 · Build the conditions: matched challenge, clear goals, fast feedback, then wait | Build the conditions: matched challenge, clear goals, fast feedback, then wait | 2 | 3 | 2 |
| 4 | 2 | The False StartVolume 4 · Treat sport psychology as a craft with a history, and hire it knowingly | Treat sport psychology as a craft with a history, and hire it knowingly | 3 | 3 | 2 |
| 4 | 3 | The PictureVolume 4 · Rehearse the skill in your head, at a fraction of practice's value | Rehearse the skill in your head, at a fraction of practice's value | 2 | 3 | 3 |
| 4 | 4 | The VoiceVolume 4 · One instructional cue per skill, chosen and practiced in advance | One instructional cue per skill, chosen and practiced in advance | 1 | 3 | 3 |
| 4 | 5 | The YipsVolume 4 · Learn with fewer rules, and never narrate a grooved skill under stakes | Learn with fewer rules, and never narrate a grooved skill under stakes | 2 | 4 | 4 |
| 4 | 6 | The RitualsVolume 4 · A short fixed sequence before every self-paced skill | A short fixed sequence before every self-paced skill | 1 | 4 | 2 |
| 4 | 7 | The Hot HandVolume 4 · Respect the streak, and bet on it like weather, not like a contract | Respect the streak, and bet on it like weather, not like a contract | 1 | 3 | 3 |
| 4 | 8 | The CurveVolume 4 · Find your own zone with a notebook, not the textbook's diagram | Find your own zone with a notebook, not the textbook's diagram | 2 | 3 | 4 |
| 4 | 9 | The ChemistryVolume 4 · Sustained moderate cardio, half an hour and up, for the state itself | Sustained moderate cardio, half an hour and up, for the state itself | 2 | 3 | 3 |
| 4 | 10 | Ten Thousand HoursVolume 4 · Deliberate practice: designed, coached, uncomfortable, and scheduled | Deliberate practice: designed, coached, uncomfortable, and scheduled | 4 | 4 | 4 |
| 4 | 11 | The ImprovisersVolume 4 · Improvise regularly, as training for unwatched execution | Improvise regularly, as training for unwatched execution | 2 | 2 | 3 |
| 4 | 12 | The IndustryVolume 4 · Buying flow training priced on a multiplier | Buying flow training priced on a multiplier | 4 | 1 | 4 |
| Volume Five: Strengthtwelve seasons | ||||||
| 5 | 1 | The Calf and the BullVolume 5 · Progressive resistance: load raised as measured capacity rises, on a chart | Progressive resistance: load raised as measured capacity rises, on a chart | 3 | 4 | 3 |
| 5 | 2 | The MeatVolume 5 · Enough protein from food, about 1.6 g/kg a day, and stop at enough | Enough protein from food, about 1.6 g/kg a day, and stop at enough | 2 | 4 | 3 |
| 5 | 3 | The GripVolume 5 · Take the squeeze as a reading; train the whole body it reads | Take the squeeze as a reading; train the whole body it reads | 1 | 4 | 4 |
| 5 | 4 | Samson's ChainsVolume 5 · Isometric holds for the painful joint, the sticking point, the empty room | Isometric holds for the painful joint, the sticking point, the empty room | 1 | 3 | 4 |
| 5 | 5 | The NonagenariansVolume 5 · Progressive resistance at any age, with a clinician where the body is frail | Progressive resistance at any age, with a clinician where the body is frail | 3 | 4 | 2 |
| 5 | 6 | The PumpVolume 5 · Sets carried near the end, in whatever range you can stand | Sets carried near the end, in whatever range you can stand | 2 | 3 | 3 |
| 5 | 7 | The StretchVolume 5 · Warm up by moving; stretch for range, apart from the effort | Warm up by moving; stretch for range, apart from the effort | 1 | 3 | 3 |
| 5 | 8 | The GiryaVolume 5 · A bell for the back of the body, beside the barbell and the road | A bell for the back of the body, beside the barbell and the road | 2 | 2 | 3 |
| 5 | 9 | The Soldier's LoadVolume 5 · Walking with a moderate load, well under the army's ceiling | Walking with a moderate load, well under the army's ceiling | 2 | 3 | 3 |
| 5 | 10 | The StrongwomanVolume 5 · The same program, for everyone | The same program, for everyone | 3 | 4 | 4 |
| 5 | 11 | The PeakVolume 5 · A simple plan that raises load and manages fatigue | A simple plan that raises load and manages fatigue | 2 | 3 | 3 |
| 5 | 12 | The StonesVolume 5 · Lift a stone, in front of someone, with the cost understood | Lift a stone, in front of someone, with the cost understood | 3 | 1 | 1 |
| Volume Six: Mindtwelve seasons | ||||||
| 6 | 1 | The GridVolume 6 · The triads, and the computed page read as a portrait of your own words | The triads, and the computed page read as a portrait of your own words | 2 | 2 | 3 |
| 6 | 2 | The ColumnsVolume 6 · A physical evening record of one named behavior at a time | A physical evening record of one named behavior at a time | 2 | 3 | 2 |
| 6 | 3 | The Word ListVolume 6 · A hundred words, the slow ones written down and kept as questions | A hundred words, the slow ones written down and kept as questions | 2 | 2 | 4 |
| 6 | 4 | Four DaysVolume 6 · Fifteen to twenty minutes on three or four consecutive days, for the well | Fifteen to twenty minutes on three or four consecutive days, for the well | 2 | 4 | 3 |
| 6 | 5 | The TasksVolume 6 · The first memory dated, a week of acting as if, one task handed back | The first memory dated, a week of acting as if, one task handed back | 1 | 1 | 4 |
| 6 | 6 | The Four ColumnsVolume 6 · Wants, doing, self-evaluation, plan, one row a day, for the stuck | Wants, doing, self-evaluation, plan, one row a day, for the stuck | 2 | 2 | 4 |
| 6 | 7 | AloneVolume 6 · Write without a reader, wait, re-read for the flinch, stop when the reader turns mean | Write without a reader, wait, re-read for the flinch, stop when the reader turns mean | 2 | 2 | 2 |
| 6 | 8 | The FieldVolume 6 · List what is restraining before you push, and decide out loud in a group | List what is restraining before you push, and decide out loud in a group | 1 | 2 | 3 |
| 6 | 9 | WorseVolume 6 · Try to stay awake, for the fear of not sleeping, with a one-line morning log | Try to stay awake, for the fear of not sleeping, with a one-line morning log | 1 | 3 | 3 |
| 6 | 10 | The MannerVolume 6 · One line a day on how a thing was said, not what | One line a day on how a thing was said, not what | 1 | 1 | 4 |
| 6 | 11 | The BracketVolume 6 · Ask what came first and never why; describe one moment, do not explain it | Ask what came first and never why; describe one moment, do not explain it | 2 | 1 | 3 |
| 6 | 12 | The BasementVolume 6 · The eight-week course as specified, with the adverse-effects screen read first | The eight-week course as specified, with the adverse-effects screen read first | 3 | 3 | 3 |
Friction is personal and I have guessed at yours. Evidence is scored against the core claim rather than the grandest one, because rating the grandest promise puts everything at the bottom and tells you nothing. The gap column scores inflation, not side effects, and a large gap is not a verdict that the practice is worthless: it is usually the sign that somebody found something real and then could not stop talking.
Where a season has a page on this site, the season name links to it. Where it does not, the name is plain. The reasoning behind every score is in the book, one argued paragraph per row.