The O.N.E. Protocol: My Simple Habit for Getting 1% Better

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I've been thinking a lot about the power of compounding—the incredible results that come from making tiny, consistent improvements over time. The idea is simple, but putting it into practice can be tricky. How do you actually get 1% better every day?

To make this real, I needed a system. A mental model that was simple, quick, and could be applied to any task, from a deep work session to a daily workout.

I’m calling it The O.N.E. Protocol.

It’s a three-step feedback loop that takes less than a minute to run, and it’s the engine I will be using to drive all my goals this year. It stands for: Observe, Note, Execute.

1. O - Observe

The first step is to simply look back at what just happened, but to do it like a scientist, not a judge. After I complete a task, I take a moment to observe the outcome without any of the drama of self-criticism.

It’s not about grading myself with a pass or fail. It’s about gathering neutral data. "The first 20 minutes of my reading session felt unfocused." "I noticed I felt a little anxious when I had to say 'no' to that request." That's it. Just the facts.

2. N - Note

This is the crucial bridge between observation and improvement. Based on what I just observed, I make a quick mental or physical note of the next one percent improvement.

This isn't a long analysis. It's about identifying the single, smallest lever I can pull to make things just a little bit better next time. The question is always: "What's the O.N.E. thing I can tweak?"

  • Observation: "My focus was off." -> Note: "Next time, I'll put my phone in the other room."

  • Observation: "I felt anxious." -> Note: "Next time, I'll re-read my 'graceful no' script beforehand."

This step turns a vague feeling into a clear, actionable target.

3. E - Execute / Evolve

This is where theory becomes reality. The final step is to commit to Execute that one small change the next time I perform the task.

This is the most important part. By focusing only on executing the tiny, noted improvement, I'm not overwhelmed by the pressure of being perfect. I'm just running a new, slightly better experiment.

And over time, this is how we Evolve.

One small execution after another, one 1% improvement at a time, is how compounding works. It’s how skills are built, how confidence is forged, and how great results are achieved. It's a gentle, relentless process of becoming better, one step at a time.

The O.N.E. Protocol in Action: 10 Real-World Examples

It’s a simple, three-step feedback loop to drive marginal improvements in everything I do. The theory is great, but the real magic happens when you apply it. The core of the process is Step 2 ("Note"), where I ask myself one powerful question:

"What's the O.N.E. thing I can tweak?"

To show how this works in practice, here are 10 detailed examples from the most important areas of my life.

Area 1: Professional Life & Deep Work

This is where we fight distractions and try to create real value.

Example 1: A Deep Work Session

  • Observe: I finished my two-hour work block, but I noticed I got distracted by a new idea and spent 15 minutes researching it, breaking my flow on the main project.

  • Note: What's the O.N.E. thing I can tweak to protect my focus? I'll create a "distraction notepad."

  • Execute: Next time, I will keep a physical notepad next to me. When a random idea or task pops into my head, I'll write it down immediately and return to my primary task.

Example 2: Processing Emails

  • Observe: I cleared my inbox, but I spent 20 minutes on one long, complicated email and felt rushed at the end.

  • Note: What's the O.N.E. thing I can tweak to make this more efficient? I'll handle the quick emails first.

  • Execute: Next time, I will scan my inbox and reply to everything that takes less than two minutes first. This will clear the deck and build momentum.

Example 3: Making a Sales Call

  • Observe: I made the call, but I felt flustered and rambled a bit when they asked a question I wasn't prepared for.

  • Note: What's the O.N.E. thing I can tweak to be more confident? I'll prepare just one key question beforehand.

  • Execute: Before my next call, I will spend just three minutes writing down the single most important question I want to ask. This will anchor the conversation.

Area 2: Health & Fitness

This is about building the physical energy to power everything else.

Example 4: My Daily Workout

  • Observe: I did my workout, but I almost skipped it because I felt tired after work and lacked motivation.

  • Note: What's the O.N.E. thing I can tweak to reduce the friction? I'll lay my workout clothes out the night before.

  • Execute: Tonight, before bed, I will put my complete workout gear on the chair so it's the first thing I see.

Example 5: Improving Sleep

  • Observe: I went to bed on time, but I lay awake for a while. I noticed the room was a little too warm and bright.

  • Note: What's the O.N.E. thing I can tweak in my environment? I'll make the room darker and cooler.

  • Execute: Tonight, I will lower the thermostat by one degree and put a t-shirt over my alarm clock's display.

Example 6: A Morning Run

  • Observe: I finished my run, but the last five minutes felt like a real struggle and I ended on a negative note.

  • Note: What's the O.N.E. thing I can tweak to end on a high? I'll finish with a one-minute cool-down walk.

  • Execute: Tomorrow, I will stop running at the 19-minute mark and walk the final minute home, focusing on my breathing.

Area 3: Family & Relationships

This is about the quality of connection with the people who matter most.

Example 7: Coming Home from Work

  • Observe: I walked in the door and was immediately talking about a work problem, bringing my stress into the house with me.

  • Note: What's the O.N.E. thing I can tweak to create a better transition? I'll create a 2-minute "buffer" before I go inside.

  • Execute: Tomorrow, I will park the car and sit in silence for just two minutes, take three deep breaths, and set an intention to be present before I open the front door.

Example 8: A Conversation with my Wife

  • Observe: During our chat, I noticed I interrupted her twice to finish her sentence because I was eager to make my point.

  • Note: What's the O.N.E. thing I can tweak to be a better listener? I will pause for two seconds before I reply.

  • Execute: In our next conversation, after she finishes speaking, I will consciously pause for a slow count of "one-two" before I begin my response.

Area 4: Mindfulness & Spiritual Practice

This is about training the mind and living with less internal friction.

Example 9: My Daily Meditation

  • Observe: I sat for 15 minutes, but my mind was racing the whole time, and I felt like I "failed" because I couldn't stay focused.

  • Note: What's the O.N.E. thing I can tweak in my mindset? I'll redefine the "win." The win isn't having no thoughts; it's gently returning my focus when I do.

  • Execute: Tomorrow, every time I notice my mind has wandered, I will silently say the word "welcome" to myself and gently guide my attention back to my breath. I will count each return as a success.

Example 10: Responding vs. Reacting

  • Observe: I got a frustrating email and immediately typed out an angry, reactive reply. I caught myself before I hit send, but the stress was already there.

  • Note: What's the O.N.E. thing I can tweak to create space between the trigger and my response? I'll implement a "one breath" rule.

  • Execute: For the next frustrating email I receive, I will commit to taking one single, slow, deep breath before my fingers touch the keyboard.

As you can see, none of these tweaks are earth-shattering. They are tiny, specific, and actionable. They are not about being perfect tomorrow; they are about being just a little bit better, today. That's the path.

See you improved!


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