Planning For Friction: How to Set Up Your Year When You Know It Won't Be Smooth

You know your year won’t be smooth. So why plan like it will be?

In this episode, I break down my 2026 planning strategy – not rigid annual goals, but quarterly focus that adapts to reality. Drawing from competitive powerlifting training, I share why backward planning works, how to maintain agency when life gets chaotic, and why 90-day sprints beat 12-month marathons.

What You’ll Learn:

Why structure creates agency (not rigidity) and the neuroscience of locus of control
The powerlifting method: backward planning from specific outcomes
Where to focus vs. where to allow variety – and why this matters for your brain
Why quarterly reassessment beats rigid annual planning
My Q1 2026 focus: Political voice acting and the strategy behind it
How to choose YOUR Q1 focus (with examples)

Free Download: Quarterly Focus Planner

Research Cited: Amar, I.B., et al. (2023). The relationship between locus of control and pre-competitive anxiety. Frontiers in Psychology. https://doi.org/10.3389/fpsyg.2023.1227571

Episode Callbacks: Episodes 5 (Decision Fatigue), 6 (Dopamine), 7 (Rewiring for Resilience)

Your Q1 Challenge: Before January 15, pick ONE concrete, measurable focus for your Q1. Work backward to weekly actions. Execute for 90 days. Reassess for Q2.

Contact: marco@thecognitiveperformer.com