The Rebuild · 28-day journal
The Rebuild is a 28-day journal for men who keep starting again. Ten minutes before bed, you score the day out of 35 and set three promises for tomorrow. Miss a day? Turn the page and carry on. No waiting for Monday.
A4 print-at-home PDF
Instant download. Print pages 3 to 42 and start tonight.
£3.99
Buy PDFNot for you? Email hello@thefleks.com within 14 days for a full refund.
Made by Shabs, who works 12 hour shifts, days and nights.
A good run. Then a late finish, a bad night, an evening that disappears into your phone. One day missed.
The run’s gone, so you tell yourself you’ll start properly on Monday. Then Monday moves.
Some challenges send you back to Day 1. A streak resets to zero. They treat the miss as the failure.
It isn’t. One missed day was never the problem. Waiting to start again is.
“I work 12 hour shifts, days and nights, and I lift. My training kept slipping, and it wasn’t time I was short of. I wasn’t disciplined with it. So I made a page to fill in before bed, with a rule for the bad days.”
Most of it is ticking and circling. No essays. Here’s what the page does when the day goes wrong.
Turn the page and carry on with the next numbered day. Nothing resets. Before Day 1 you sign The First Promise: “If I miss a day, I will carry on from where I left off.”
The Training Rule asks every night. If yes, you set a minimum for tomorrow: a 20-minute walk, a 10-minute home session or a stretch and reset. Rest is allowed. Drifting is not.
It’s undated, so it fits any week, nights included.
Seven areas, 0 to 5, out of 35. Bad days get a score too. Add up the week out of 245 and you see the pattern, not the story you tell yourself.
The Time Check asks what your scrolling mostly was: useful, boredom, habit, escape, comparison or procrastination. Then what you’d do with one hour back.
Inside the journal
Daily scorecards, training and habit tracking, and weekly reviews.
Page A sets tonight’s standard. Page B checks where your time went. Same daily pages in the PDF and the paperback.
Page A
Score your habits, plan your next training day and choose three promises for tomorrow.
Page B
Notice your screen habits, reflect on the day and pick one thing to leave until tomorrow.
An A4 PDF you can start tonight, or an A5 paperback.
124 A4 pages · Start with pages 3 to 42
£3.99
Buy PDFPayhip emails your download link straight away. Not for you? Full refund within 14 days.
124 pages · Perfect bound
£7.99 + delivery
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PDF and paperback are sold separately.
Order questions? Email hello@thefleks.com
Looking for a workout plan?Get the free Station MethodNo. The journal opens with it: “This is not a diary. It is a system for standards.” Each night you score seven areas from 0 to 5, out of 35, and set three promises for tomorrow. Ten minutes before bed.
Pick it up again tonight. In the journal’s own words: “Missed days do not ruin the system. Hiding from the system does.”
No. Rest is part of the rebuild. On a day off you pick a minimum standard instead, like a 20-minute walk, getting your food sorted or going to bed on time.
No. To start tonight, print pages 3 to 42: the opening pages and week one. Print at actual size, double-sided, flip on long edge. The full journal is 62 sheets of A4.
Got a printer and want to start tonight? The PDF. No printer, or want it bound? The paperback. The daily pages are the same in both.
No. The paperback is the printed book only.
Paperback delivery is calculated at checkout. The PDF is a digital download with no delivery charge.
Yes. If the PDF is not for you, email hello@thefleks.com within 14 days of buying and you get a full refund. Paperback orders can be cancelled within 14 days of delivery.
One-off payment on Payhip by card.