The Flow Protocols Workbook
Unlock sustainable high performance in 4 weeks through 7 core shifts without adding more hours.
Give it 20 minutes a day. Install a weekly operating rhythm you can actually run.
Why It Works
You don’t need more hours ➜ you need a rhythm.
Over four focused weeks, you’ll implement seven core shifts that turn clarity into movement and movement into results. Less noise, more signal. A system you can actually keep.
Before ➜ After Roadmap
Here’s what’s happening when taking this new path:
✅️ Swap the sirens for a schedule you set.
✅️ Stop spinning – start compounding.
✅️ Go from ping‑driven to plan‑driven.
✅️ Fewer yeses – stronger weeks.
✅️ Fuzzy out, three numbers in.
✅️ Less drag, more drive.
✅️ Aim less, ship more..
What’s Inside
Orientation: Set your baseline and make a simple commitment.
Week 1 — Clarity: Lift the fog so the few things that matter stand out.
Week 2 — Purpose & Priority: Turn truth into direction and pick fewer, better bets.
Week 3 — Focus & Energy: Protect deep‑work time, quiet the noise, and refuel.
Week 4 — Execution & Momentum: Simplify actions, track what counts, and make results repeatable.
Resources: Handy templates and checklists to keep things light and usable.
How It Works
(Simple)
Daily: One single step, max 20 minutes.
Weekly: A short review that locks learning and resets your plan.
Always: Boundaries and blocks that protect your best work.
Who It’s For (and Not)
Perfect for: founders, execs, and team leads who want repeatable results without adding more hours.
Not a fit for: hack collectors, or anyone unwilling to block 20 minutes a day.
What You’ll Walk Away With
A 4-week operating rhythm: deep-work blocks each week + a 20-minute weekly review you actually run.
3 KPIs tracked fast: under 5 minutes/week using the included mini-tracker.
Less noise, more output: cut input checks to 2–3 windows/day and ship 1 meaningful deliverable every week (4 in 4 weeks).
What bold leaders say about the workbook
“Week three was the unlock. I reclaimed 6–8 hours/week, locked 2×90-minute deep-work blocks, and actually did the 20-minute weekly review. In a month, I shipped 4/4 priority deliverables for the first time this year.”
Alex M., Founder, B2B SaaS
“We went from fuzzy goals to 3 crisp KPIs and track them in under 5 minutes/week. Cycle time dropped 22%, and our Friday review now takes 15 minutes—no slide decks, just decisions.”
Victoria R., VP Product, Fintech
“Moving to 2–3 check windows/day, my team shipped one meaningful deliverable every week—and two of those wins saved ~24 hours and unblocked a feature that closed a $45k upsell. That’s easily 1,000× the price of the workbook.”
Taylor D., Sales Director, HealthTech
When we first started working together, I was a mess and had lost my sense of direction as an entrepreneur. Gabriel has instilled new beliefs and helped me navigate through all of the recent obstacles in my business, which in turn led me to a happier life, a better business, and gave me a better mindset.
James N. – Founder
He loves what he is doing! Gabriel helped me get out things that I have never thought of before and demanding focus on your important areas. I enjoy working with him because he does not hesitate to get you of your comfort zone and channel your ideas towards results.
Alina O – Regional Manager
Gabriel is an exceptional leadership coach with a truly unique style. Under his guidance, you begin to see your true potential, and with every session, he draws out the very best in you, leaving you more confident, empowered, and clear about who you are as a leader
Cristina G – Founder
Get to your goals sooner with Gabe! He is a powerful coach, advocate and community leader! Gabe’s ability to lead important team discussions at a time when there is much uncertainty is a reflection of his exemplary leadership skills and coaching talents. His approach and expertise in leading purpose driven team inspires trust, cohesion and increased clarity.
Jena S – Founder
Choose your option
📌One time purchase
Starter
- Full PDF Workbook
- Resource Hub (templates & checklists)
- All bonuses included
~$1.40/day for a 4-week sprint
Plus
Most Popular- Everything in Starter +
- 4-Week Email Sprint (daily prompts)
- Gentle nudges + quick examples
Accountability built-in • Best value
Pro
- Everything in Plus +
- Four 1:1 coaching sessions
- Priority Q&A for 30 days ⭐ Special launch offer ⭐
Limited coaching slots each month
14-day guarantee: not useful? Full refund—no hoops.
FAQs
Do I need to start on a Monday?
You can start any day. The 4‑week flow works any time you do.
I’m already maxed out – how will I fit this in?
It’s designed for 10-20 minutes a day. You’ll earn that time back by week three.
What if I fall behind?
No guilt. Pick up where you left off; the weekly resets catch you up.
Will this work if my calendar is chaotic?
Yes – week three builds blocks and boundaries that survive busy weeks.
How fast will I see results?
Expect clarity in week one; time wins in week three; steady momentum by week four.
Hey, I’m Gabe
ICF executive coach with over 12 years of experience helping leaders like you overcome challenges and achieve extraordinary results.
Based in Vancouver, BC, I’ve had the privilege of working with over 1,000 wonderful clients since 2012, guiding them on their unique journeys of transformation.