# 2026-06-15 (Mon) — Brandon Program Daily Log

**Day 3 of program** · Back to work week (Mon-Thu) at TRI

## Morning state
Feel great after waking up — **good sleep.**

## Practices done this morning
- ✅ **15-min meditation** (Pillar 1) — was great
- 🚶 **20-min walk** — doing it even if it makes me a little late to work

*(The choice to be slightly late for the walk is the right call — Brandon's frame in action: prioritize self over work, work benefits.)*

## Today's plan
- 🏋️ **Lifting at 3pm** — heavy shrugs (per last night's note)
- 🧘 **Yoga at 7pm**
- 🏃 **30 min stairmaster** for cardio after yoga

## Today's Brandon emphasis
- **Familiarity frame** — pretend one person today is a best friend or cousin; notice what shifts in tone, eye contact, posture
- Pillar 4 reps wherever they show up — lab people, baristas, yoga class

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## Morning observation — voice tense, internal state isn't
In the morning my voice is so tense — but **I'm not actually feeling tense inside.**

So it's not an emotional-state thing; I just don't have good control over my voice tone and cadence in the morning specifically. Want to work on **morning voice control.**

→ Refined Friday Q (the voice question now has an internal/mechanical distinction).

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## Afternoon observation
**Mind is still racing when people in the office walk by.** Not sure why.

*(This is the same Pillar 4 high-stakes layer surfacing — the body reacts to social proximity before any actual interaction. The fact that you're noticing it instead of being inside it is the practice working. The familiarity frame could help here: when someone walks by, treat them like a cousin walking by, not a stranger to be evaluated.)*