The 8-week productivity & discipline challenge
I AMCONSISTENT
Stop feeling busy. Start making progress.
For when your days are full, but the things that really matter keep slipping. One short video and one practical productivity tool a week, with a workbook you keep.
$97 · 8 weeks · instant access
- weeks, one session each
- 8
- weeks, one session each
- of your time a week
- 25m
- of your time a week
- access, at your own pace
- 24/7
- access, at your own pace
I AM CONSISTENT
- START HERE!
- Session 1: Big Rocks Little Rocks
- Session 2: Urgent vs. Important Matrix
- Session 3: Action Priority Matrix
- Session 4: New To Do List
- Session 5: Get Motivated!
- Session 6: Interruptions Blaster
- Session 7: The Not-to-Do List
- Session 8: Expose Your Hidden Time Wasters
- Wrap up
Session 1: Big Rocks Little Rocks
Big rocks
Little rocks
Identify your biggest priorities and look honestly at where your time currently goes.
Action/Priority Matrix
I AM CONSISTENTGet Motivated!
I AM CONSISTENTBig Rocks & Little Rocks
I AM CONSISTENTI AM CONSISTENT
Session 4: New To Do List
The new
To-do list
Swap the endless task list for a weekly and daily planner built around what matters.
Everything included
- 8video sessions
- 8workbooks to keep
- 1private community
- Learn on any device
- Track your progress
- +2welcome & wrap-up
- Discipline.
- Systems.
- Productivity.
- Results.
- Discipline.
- Systems.
- Productivity.
- Results.
- Discipline.
- Systems.
- Productivity.
- Results.
- Discipline.
- Systems.
- Productivity.
- Results.
I was always busy, but my important goals kept getting pushed to tomorrow. The Big Rocks exercise helped me put my priorities into my week first. I’m spending less time reacting and more time following through.
Does this sound familiar?
BUSY DOESN'T ALWAYS MEAN PRODUCTIVE.
You start the day with good intentions. Then the messages arrive, someone needs something and another task becomes urgent. At the end of another full day, you wonder: what did I actually get done?
Tap the ones that sound like you.
It's not for you if you're looking for an app or a quick hack that does the work for you, or you can't set aside 25 minutes a week to plan and then try what you've planned. If you're burnt out to the point of needing medical or mental-health support, please speak to a qualified professional first; coaching isn't a substitute for therapy.
What happens if you leave it?
You keep reacting. Keep firefighting. Keep saying “I'll get to it next week.” But next week looks the same.
The important goals keep getting postponed, the list keeps growing and the busyness starts to feel normal. Eight weeks from now you'll be eight weeks further on regardless. The only difference is whether you spent them reacting, or building the habits that move you forward.
Your coach
HI, I'M Sarah O'Niel.
I'm Sarah, a Licensed I AM Coach in Cape Town. I help busy professionals and parents get clear on what matters, make one change at a time and build a life that feels like their own. We work together with practical tools, honest conversations and steady support.
I'm a Licensed I AM Coach. That means I AM CONSISTENT follows a set structure, with specific tools for each week, rather than a pile of generic productivity tips. You won't be left guessing what to do next.
Three quick questions
WHERE WILL YOU WIN BACK TIME FIRST?
You'll do all eight sessions, in order. Answer three questions to see which one is likely to make the biggest difference for you.
What gets in the way most often?
Your 8-week journey
FROM REACTIVE TO INTENTIONAL.
From your biggest priorities to your planning, your focus and the time that quietly disappears. One short video and one practical tool a week. Pick a session to see exactly what you'll do.
Start here: welcome video · 1:44
Wrap up: look back at your new way of working, and decide what you'll keep doing.
Big rocks
Little rocks
Session 1 · Start with what matters most
Big rocks & little rocks
Identify your biggest priorities and look honestly at where your time currently goes.
- Start with the story of a jar, some rocks, pebbles and sand, and what has to go in first
- Review where your time is going now, and the one unwanted thing that zaps it most
- Sort your big rocks, smaller rocks and the gaps in between, then name your top 3 priorities
You leave with
Your three big rocks named, and three actions to put them first.
PDFBig Rocks & Little Rocks
Urgent vs.
Important
Session 2 · Escape the firefighting cycle
Urgent vs. important
Separate genuine priorities from crises, interruptions and distractions, and make space for important work before it becomes urgent.
- Sort your week into four quadrants: crisis, goals & planning, interruptions and distractions
- Put a gut-feel percentage on each, and see how much time goes on firefighting
- Sign three dated actions to spend more time on what's important but not urgent
You leave with
A clear view of where your week goes, and a signed plan to change it.
PDFThe Urgent/Important Matrix
Action
Priority matrix
Session 3 · Do less. Achieve more. Focus where it counts.
Action priority matrix
Weigh every task by effort and impact, so you know where your energy pays off most.
- Map your workload against two questions: how much effort, and how much impact?
- Find your quick wins, big projects, filler tasks and hard slogs
- Decide which hard slogs to delegate, redesign or drop altogether
You leave with
Your workload on one page, and the quick wins to tackle first.
PDFAction/Priority Matrix
The new
To-do list
Session 4 · Plan like a leader. Act with clarity.
Your new to-do list
Swap the endless task list for a weekly and daily planner built around what matters.
- Choose your top 3–5 SMART actions for the week
- Sort the rest into quick wins, filler tasks, delegate, future actions and personal tasks
- Plan each day around one big project action and 1–3 smaller ones
You leave with
A weekly and daily planning system you'll keep using long after week eight.
PDFWeekly & Daily Task Planner
Get
Motivated!
Session 5 · Unlock the words that drive you
Get motivated!
Discover how the words you use about a task change how much you want to do it.
- Explore the language of necessity, possibility and probability: “I must”, “I could”, “I will”
- Rewrite your goals, and one task you don't enjoy, in each, and score how each one feels
- Find the words that move you, and the ones to drop
You leave with
Your own language of motivation, from “I should” to “I choose to”.
PDFGet Motivated!
Interruptions
Blaster
Session 6 · Take back your focus
Interruptions blaster
Track what keeps stealing your attention, spot the patterns and plan how you'll respond.
- Keep an interruptions log for a few days: who, what and how long
- Review it and separate what you can't avoid from what you can prevent
- Write your plan: what you'll do next time each interruption happens
You leave with
An interruption action plan, and the words to protect your focus.
PDFInterruptions Blaster!
The
Not-to-do
list
Session 7 · Stop doing what's slowing you down
The not-to-do list
Identify the habits, activities and commitments to stop, reduce or replace.
- Decide what you want from the exercise: more focus, getting home earlier, less stress
- List at least three distractions, and the true impact of each
- Write what you'll stop doing, and what you'll do instead
You leave with
Your not-to-do list, and the time and energy it gives back.
PDFThe Not To-Do List
Hidden
Time wasters
Session 8 · Track it. Face it. Reclaim it.
Expose your hidden time wasters
Track where your time really goes for a week, and decide what to cut, protect or redirect.
- Log a week in quarter hours: work, sleep, necessities, fun, scrolling and the rest
- Add it up: does it come to more or less than 24 hours a day?
- Decide where you'll spend less time, and where you'll spend more
You leave with
An honest picture of your week, and the hours you're taking back.
PDFExpose Your Hidden Time Wasters
Try session 1 now
YOUR BIG ROCKS GO IN FIRST.
This is how the first workbook starts. Choose your three biggest priorities, your big rocks, then be honest about how much of your week each one really gets.
1. Choose your 3 big rocks
0 / 32. How much of your week does each really get?
Priority management · Session 1
Part 2: Identify & prioritise your rocks
If we don't fit our big rocks first, our lives will fill with only sand and pebbles.
All three big rocks are in the jar. Inside, you'll find the one unwanted thing that zaps your time most, and choose three actions to give your big rocks even more room.
Then seven more sessions, from urgent vs. important to your hidden time wasters.
Start I AM CONSISTENTIncluded
EIGHT TOOLS. YOURS TO KEEP.
One per session, from Big Rocks & Little Rocks and the Urgent/Important Matrix to the Weekly & Daily Task Planner. Each has the exercise, the prompts and room to write. Download, print or fill them in on screen, and come back to them every time your week gets cluttered.
Tap a workbook to look inside
IN THEIR OWN WORDS.
I used to make ambitious plans, fall behind and give up. I AM CONSISTENT helped me build a routine I could actually maintain. I still have difficult days, but I’m getting better at restarting without abandoning everything.
The practical tools helped me see how much time I was giving to distractions. Now I choose what needs my attention before opening my inbox. That small change has made my workdays feel more purposeful.
My to-do list used to leave me feeling defeated before the day even started. Breaking things into manageable actions helped me follow through more often. I’m beginning to trust myself to do what I’ve planned.
Your price, and everything in it
8 WEEKS TO CONSISTENT ACTION.
The complete I AM CONSISTENT program
I AM CONSISTENT
- START HERE!
- Session 1: Big Rocks Little Rocks
- Session 2: Urgent vs. Important Matrix
- Session 3: Action Priority Matrix
- Session 4: New To Do List
- Session 5: Get Motivated!
- Session 6: Interruptions Blaster
- Session 7: The Not-to-Do List
- Session 8: Expose Your Hidden Time Wasters
- Wrap up
Session 1: Big Rocks Little Rocks
Big rocks
Little rocks
Identify your biggest priorities and look honestly at where your time currently goes.
Action/Priority Matrix
I AM CONSISTENTGet Motivated!
I AM CONSISTENTBig Rocks & Little Rocks
I AM CONSISTENTI AM CONSISTENT
Session 4: New To Do List
The new
To-do list
Swap the endless task list for a weekly and daily planner built around what matters.
Everything you get
8 guided coaching sessions
A short video and a practical productivity exercise each week: priorities, urgent vs. important, effort and impact, planning, motivation, interruptions, your not-to-do list and hidden time wasters.
8 workbooks and planners
Big Rocks & Little Rocks, the Urgent/Important Matrix, the Weekly & Daily Task Planner and five more coaching tools. Download, print or fill in on screen, and reuse them whenever your week gets cluttered.
Welcome session and program guide
A welcome video and a clear plan, so you know exactly how to get the most from each week.
Private coaching community
Your space inside the coaching hub to share progress, ask questions and stay accountable alongside others building consistency too.
Guidance and support as you go
Help when you get stuck, and encouragement to keep going when the week gets busy.
Wrap-up session
Look back at what's changed and lock in the habits you'll carry forward.
Your price
$97
Once-off payment
Get instant access- Secure checkout
- Instant access
Do weeks 1 and 2. Not feeling the difference? Email within 14 days for a full refund.
After you join:instant access 2-minute welcome video start Session 1 tonight
Questions
BEFORE YOU START.
You don't need more hours in the day.
You need to use the ones you have with intention.KEEP MOVING
FORWARD.
Choose what matters. Plan around your priorities. Protect your attention. Take action. Repeat.
$97
8 weeks
one session a week
- Secure checkout
- Instant access
P.S.
If you've read this far, part of you already knows that being busy hasn't been the same as moving forward. You don't need to have it all figured out. That's what the eight weeks are for.
Sarah O'Niel
Licensed I AM Coach