How To Use: Extracting The Value From Your Learning

A guide for using the audits and domain workbooks — alone, paired, or with a coach.

This is not a test. There are no correct answers.

The audits and worksheets in the UNDRDOG Performance & High Performance Series are instruments of self-knowledge. They work to the exact degree that you are honest with them.

 Completing them quickly and moving on produces nothing. Sitting with them — reading your own hesitation, writing out what you actually think, returning to the hard questions — produces a different kind of output entirely.

COMPLETING AN AUDIT OR DOMAIN WORKSHEETS

Follow this sequence for every product in the series.

  1. Remove distractions before you begin. Put your phone away. Close other tabs. This is 25–45 minutes of uninterrupted attention. Treat it as you would a significant meeting.
  2. Have a notepad beside you — not as an accessory, but as a required tool. The forms capture your scores. Your notepad captures your thinking. These are different tasks. When a statement triggers a reaction — agreement, resistance, discomfort — the notepad is where that goes. The score is the headline. What you write is the analysis.
  3. Score based on what is true, not what you want to be true. Rate each statement based on your actual behaviour in real situations — under pressure, when no one is watching, when it costs you something to maintain the standard. Your hesitation is data. If the honest answer feels unacceptable, score the honest answer.
  4. Complete every reflection prompt. This is where the work happens. The score identifies the domain. The reflection tells you why, and what to do about it. Do not skip them.
  5. Read your own answers before you total your scores. Look for the pattern that runs across more than one domain. That pattern is the most important output of the entire instrument.
  6. Commit to one specific action before you close it. A completion without a commitment is information. A commitment makes it a decision.

WHY YOU NEED A NOTEPAD

The UNDRDOG Performance & High Performance Series is designed to be used alongside a physical notepad. This is not a suggestion. It is how the product works.

WHAT THE FORM DOES WHAT THE NOTEPAD DOES
Captures your score on each statement Captures the thinking behind each score
Structures the framework so you work through every domain Gives you space to follow a line of reasoning wherever it leads
Creates a measurable baseline you can retest Holds the things you notice but cannot write in a box
Produces a total you can track over 30 days Becomes a record of your thinking at this point in your development

The form is the skeleton. The score is a number. The notepad is the tissue. The thinking is what changes.

Research in expressive writing — originating with Pennebaker's work at the University of Texas — consistently shows that writing about personally significant experiences produces measurable improvements in self-understanding, emotional processing, and behavioural change. Writing forces the brain to organise thinking into sequential, communicable language. That process surfaces connections that stay invisible when thinking remains internal.

HOW TO USE YOUR NOTEPAD ALONGSIDE THIS PRODUCT

  • When a statement triggers a reaction — write it down. Whether recognition, resistance, or discomfort, write the reaction before you lose it. The reaction is the data.
  • When you hesitate on a score — write both scores. Write the score you want to give and the score you actually believe is true. Then write why they differ.
  • When a reflection prompt runs out of space — continue in the notepad. The form gives you three lines. Your thinking may need eight.
  • After completing each domain — write one sentence. The thing you did not write in the reflection but know is true. This is often the most important sentence of the session.
  • At the end — close the form and read only the notepad. The pattern in your own language is often clearer than the pattern in the numbers.

OTHER WAYS TO USE THIS PRODUCT

01 — The Paired Audit

Two people complete the same audit independently then compare results. The value is in the gap between how each person sees themselves and how the other person observes them. Ask each other: which of my scores surprised you?

02 — The Coach-Client Protocol

Complete the full Mindset Audit or HP Audit before working with a coach. Send your scores 24 hours in advance. The session starts from your specific gaps. The three lowest-scoring domains become the agenda. Domain workbooks become the between-session work.

03 — The 30-Day Cycle

Take the Mindset Audit. Identify your two lowest-scoring domains. Complete the corresponding Domain Worksheets. Retake the audit on day 31. Without the re-audit, you have an experience. With it, you have data.

04 — The Full Series Sequence

The Performance Series is built as a sequence, not a menu. Self-Belief first, then Identity, Resilience, Environment, Focus and Discipline, Growth Orientation. One domain per month. Retake the full Mindset Audit between each.

05 — The HP Track

If your HP Audit score places you in HP Foundation or above, run the HP Series in parallel with the Performance Series. The Performance Series addresses internal states; the HP Series addresses applied capacity under real-world pressure.

The quality of your output from these products is a direct function of the quality of your engagement with them. Complete them when you have time to think. Have a notepad. Write more than feels necessary. Return to them.