Schedule Sensei Reset Protocol

The reset plan has three steps. Choose your next class within a day. Return to a simple weekly plan. Set an alarm for when to leave. Use the plan as a guide that fits your health and paid class plan. Reserve Free First Visit

If you want the full system, start with the hub: Schedule Sensei.

What the sources say

• WHO says some movement is better than none. More can help. Its guidance covers activity across your life. WHO
• One habit study found a midpoint of 66 days. This was the time for habits to feel more natural. People varied. It is a study result, not a fixed clock. Lally et al., Wiley
• A review found a wide range: 4 to 335 days. The time to form a habit varies across people and tasks. PMC
• An if-then plan links a cue to an action. For example: when work ends, pack the class bag. Gollwitzer & Brandstatter, 1997
• The cited paper links if-then plans with starting a task. It is general planning research, rather than a BJJ class test. Cancer Control

Use the weekly template to plan your days. Schedule Sensei weekly template

If you missed a week, nothing is broken

Why a week gets missed

Work, family, weather, and travel can change a week. A missed class gives you a reason to reset the plan. Choose a next step you can keep.

Waiting for the right week

A small restart can fit today. Pick a class that works. Put it on your calendar.

The three reset steps

Step 1: Reset within 24 hours

Pick your next class. Put it on your calendar. Tell Sandy you plan to return.

Check the current schedule. Choose a class that fits. View schedule

Step 2: Use a simple weekly plan

Two days is an example plan. Ask Sandy what fits your health and paid plan. Ease back into the pace.

Step 3: Use the leave-the-house alarm

Set an alarm for when you need to leave. Give yourself time for the trip. Keep the cue clear.

Read the first-class guide if you want to know the steps. Exactly what happens in your first BJJ class

Choose your reset level

Level 1: You missed 1 week

• Go to the next small-group class.
• Keep your usual class days if they fit.
• Keep the restart at your usual pace.

Level 2: You missed 2 to 4 weeks

• If needed, do one class this week.
• Ask about adding a second class next week.
• Aim to show up and learn one step.

Level 3: You missed 2+ months

• Start with one class this week.
• Use two days as an example for four weeks.
• Ask about more class time when you feel ready.

A plan for a busy week

Your only goal is one class

One class may help you keep the routine. Ask what fits your paid plan. Then choose a next date. Learn the class words

A short home plan

Try five minutes of moves you know. Practice a hip escape, safe get-up, or calm breaths. Choose a clear space and safe pace. Learn the class words

Snow days and ski trips

Weather rule

Choose a safe travel day. Stay home when roads feel unsafe. Pick the next class once travel is safe.

Ski weekend rule

Keep one weekday class in your plan. Let your ski trip fit around a time you can keep.

Need an at-home fallback? Use the Snow day protocol.

When the plan feels too big

Replace guilt with a script

• I am coming back.
• My next step is one class.
• I can choose a plan that fits.

Make the next step small

Choose an easy next step, then repeat it. Read the mindset guide if you want more help. Growth over gold mindset

Habits that help a reset

• Ease back into your usual pace.
• Keep steady days when you can.
• Start with the gear and plan you have.
• Treat a missed week as a chance to reset.

FAQ

What is the Schedule Sensei reset protocol?

Pick the next class within a day. Use a simple weekly plan. Set an alarm for when to leave.

If I miss a week, should I start over?

Return to the next class that fits. Build your routine from there.

Is one class enough this week?

One class can be a useful next step. Ask Sandy which paid plan fits your week.

How do I restart after a long break?

Start with a class at an easy pace. Ask Sandy how to build your week from there.

How many days per week should I train to be consistent?

Two days is one example. Choose a plan that fits your health and goals.

Next step

Pick your next class on the View Schedule. If you are new, Reserve Your Free First Visit. Keep your first-day checklist in the Show-Up Kit.

Choose your class: Kids Jiu-Jitsu · Teens Jiu-Jitsu · Adults Jiu-Jitsu. See 12-week program pricing.

Sources

• Lally study: how habits form (2010) Lally et al. (2010), habit automaticity timeline
• Review: the time to form a habit Time to Form a Habit: A Systematic Review and Meta-Analysis (PMC)
• Study: if-then plans and goals (1997) Implementation Intentions and Effective Goal Pursuit (1997)
• Paper: if-then plans and action Implementation Intentions - Cancer Control monograph
• WHO: a guide to movement WHO guidelines on physical activity and sedentary behaviour: at a glance