Self
-
Improvement
Life
Goals
01
Health
&
Vitality
Everything
else
in
this
document
runs
on
a
functioning
body
.
These
six
goals
are
non
-
negotiable
before
any
of
the
others
are
attempted
.
1.1
Sleep
on
a
fixed
schedule
Lights
out
by
22:45,
alarm
at
06:30,
weekends
included
.
Track
average
sleep
and
hold
it
above
7
hours
30
minutes
.
1.2
Train
strength
three
times
a
week
Compound
lifts
with
progressive
overload
.
Targets
:
deadlift
2×
bodyweight
,
squat
1.5×,
bench
press
1×.
1.3
Build
a
real
aerobic
base
120–150
minutes
of
easy
zone
-2
cardio
each
week
plus
one
interval
session
.
Chase
a
sub
-45-
minute
10
K
.
1.4
Eat
mostly
whole
food
Cook
dinner
at
home
five
nights
a
week
,
keep
protein
at
1.6
g
per
kg
of
bodyweight
,
cap
alcohol
at
two
drinks
a
week
.
1.5
Have
a
full
check
-
up
every
year
Bloodwork
,
dental
,
vision
and
a
physical
.
Keep
every
result
in
one
folder
so
the
trend
is
visible
,
not
just
the
single
number
.
1.6
Wind
down
without
a
screen
Phone
away
by
21:30.
Thirty
minutes
of
reading
instead
,
every
night
.
02
Mind
&
Learning
The
aim
is
not
to
consume
more
.
It
is
to
keep
the
ability
to
think
something
through
from
the
beginning
—
slowly
,
without
a
search
bar
.
2.1
Read
twenty
-
four
books
Two
a
month
:
twelve
non
-
fiction
,
eight
fiction
,
four
re
-
reads
of
books
that
changed
something
.
1 / 6
2.2
Reach
conversational
level
in
a
second
language
Twenty
minutes
a
day
plus
one
tutor
session
a
week
.
Target
B
1
in
Spanish
inside
eighteen
months
.
2.3
Study
one
hard
subject
each
quarter
A
formal
course
or
a
self
-
written
syllabus
.
This
year
:
statistics
,
financial
accounting
,
music
theory
,
contract
law
.
2.4
Write
600
words
every
Sunday
Publish
or
don
'
t
.
The
point
is
finishing
a
thought
,
not
building
an
audience
.
2.5
Keep
a
spaced
-
repetition
practice
Ten
minutes
a
day
on
vocabulary
,
formulas
,
quotations
and
the
names
I
refuse
to
keep
losing
.
2.6
Read
one
genuinely
difficult
book
a
year
Something
that
takes
months
,
not
days
—
and
that
cannot
be
skimmed
without
being
caught
.
03
Career
&
Craft
Judged
on
things
that
can
be
pointed
at
afterwards
:
shipped
work
,
published
writing
,
and
evidence
rather
than
activity
.
3.1
Ship
something
real
every
quarter
A
project
,
feature
,
essay
or
product
that
reaches
an
actual
user
.
Not
a
draft
,
not
a
plan
,
not
a
proposal
.
3.2
Get
measurably
better
at
one
skill
a
year
Pick
one
,
define
what
"
better
"
means
in
numbers
,
and
track
it
.
Target
:
top
10%
on
my
team
within
twelve
months
.
3.3
Build
a
body
of
work
in
public
Twelve
published
pieces
a
year
—
essays
,
talks
,
open
-
source
contributions
.
Public
means
someone
else
can
see
it
.
3.4
Keep
twenty
genuine
relationships
Not
contacts
—
people
who
would
take
a
call
at
short
notice
.
Reach
out
to
two
of
them
every
week
.
3.5
Build
a
written
case
for
my
own
value
once
a
year
Evidence
,
numbers
,
scope
of
responsibility
.
Ask
regardless
of
whether
I
intend
to
move
—
and
keep
the
file
either
way
.
2 / 6
3.6
Protect
deep
work
Two
90-
minute
blocks
daily
,
no
meetings
before
11:00,
notifications
off
.
Defended
like
a
client
meeting
.
04
Financial
Wellbeing
Money
goals
are
the
easiest
to
fake
and
the
easiest
to
verify
.
Every
one
of
these
is
a
number
on
a
statement
.
4.1
Hold
six
months
of
expenses
in
cash
In
a
high
-
yield
account
,
untouched
.
This
is
the
buffer
that
makes
every
other
risk
in
this
document
survivable
.
4.2
Save
25%
of
income
every
month
Automate
the
transfer
on
payday
.
Invest
according
to
a
written
plan
,
not
a
mood
.
4.3
Clear
every
debt
above
6%
interest
Highest
rate
first
.
Consumer
debt
gone
within
twenty
-
four
months
.
4.4
Learn
how
money
actually
works
Three
books
on
personal
finance
and
one
on
tax
,
then
write
my
own
one
-
page
investment
policy
—
and
follow
it
.
4.5
Buy
fewer
,
better
things
A
30-
day
waiting
period
on
anything
over
$
150.
Cut
discretionary
spending
by
15%
without
noticing
a
difference
in
daily
life
.
4.6
Review
the
numbers
monthly
Forty
-
five
minutes
on
the
first
Sunday
:
net
worth
,
savings
rate
,
budget
drift
,
and
one
decision
to
make
before
the
next
month
.
05
Relationships
&
Community
The
goals
that
get
dropped
first
when
work
gets
busy
,
and
the
ones
that
matter
most
when
it
doesn
'
t
.
So
they
go
in
the
calendar
.
5.1
Call
family
every
week
Scheduled
,
not
"
when
things
calm
down
."
They
don
'
t
.
3 / 6
5.2
Attend
two
real
social
events
a
month
Dinner
,
hike
,
gig
—
with
people
I
like
.
Group
chats
don
'
t
count
as
seeing
anyone
.
5.3
Remember
the
details
Keep
notes
on
the
people
I
care
about
—
names
,
goals
,
hard
weeks
.
Follow
up
on
what
I
wrote
down
.
5.4
Repair
quickly
Apologise
within
twenty
-
four
hours
of
a
conflict
and
mean
the
first
sentence
.
Be
slow
to
take
offence
and
fast
to
check
the
assumption
.
5.5
Volunteer
sixty
hours
a
year
One
organisation
,
one
recurring
commitment
.
Consistent
,
not
occasional
.
5.6
Meet
one
new
person
a
month
,
properly
Learn
what
they
do
and
what
they
care
about
.
The
circle
should
keep
widening
after
thirty
.
06
Character
&
Inner
Life
Harder
to
measure
and
easier
to
lie
about
.
These
are
the
goals
that
decide
whether
the
rest
of
the
list
is
real
.
6.1
Sit
still
for
ten
minutes
a
day
No
app
,
no
streak
,
no
goal
.
Just
attention
.
6.2
Keep
a
three
-
line
journal
What
happened
,
what
I
felt
,
what
I
would
do
differently
.
6.3
Do
one
thing
I
'
ve
been
avoiding
every
month
The
hard
conversation
,
the
cold
water
,
the
long
walk
,
the
number
I
don
'
t
want
to
look
at
.
6.4
Take
an
honest
inventory
each
quarter
Where
was
I
cowardly
,
dishonest
or
lazy
?
Write
it
down
,
name
it
plainly
,
correct
one
thing
.
6.5
Send
one
specific
thank
-
you
each
week
Not
a
like
,
not
a
re
-
share
.
A
note
that
says
exactly
what
the
person
did
and
what
it
changed
.
6.6
Write
down
a
personal
code
and
keep
it
One
page
:
what
I
will
do
,
what
I
won
'
t
,
and
what
I
do
when
the
two
conflict
.
Read
it
after
anything
I
'
m
ashamed
of
.
4 / 6
07
Time
,
Environment
&
Systems
Willpower
is
a
poor
long
-
term
strategy
.
These
goals
change
the
surroundings
so
the
right
behaviour
needs
less
deciding
.
7.1
Own
the
calendar
Time
-
block
the
week
on
Sunday
night
.
Hold
four
unstructured
hours
open
on
purpose
.
7.2
Reset
to
a
working
baseline
daily
Ten
minutes
each
evening
:
clear
the
desk
,
clear
the
sink
,
and
take
the
inbox
to
zero
once
a
week
.
7.3
Design
the
environment
for
the
person
I
want
to
be
Books
on
the
nightstand
,
not
the
phone
.
Training
kit
by
the
door
.
Snacks
out
of
sight
.
7.4
Say
no
more
often
,
and
finish
what
I
say
yes
to
One
project
in
,
one
project
out
.
Fewer
commitments
,
completed
.
7.5
Cut
the
input
News
twice
a
day
,
not
continuously
.
Unsubscribe
from
anything
I
haven
'
t
read
in
the
last
month
.
7.6
Ritualise
the
review
Weekly
on
Friday
,
quarterly
on
a
half
-
day
,
annually
on
a
long
weekend
.
Calendar
all
three
now
,
not
later
.
08
Contribution
&
Legacy
The
long
horizon
:
what
is
left
behind
,
and
for
whom
.
These
goals
are
deliberately
uncomfortable
to
write
down
.
8.1
Mentor
one
person
seriously
A
junior
colleague
,
a
student
,
a
neighbour
.
Monthly
,
for
at
least
a
year
—
not
a
single
encouraging
coffee
.
8.2
Make
one
thing
that
outlasts
me
A
book
,
a
company
,
a
piece
of
software
,
a
scholarship
.
Name
it
and
start
it
this
year
.
8.3
Give
away
5%
of
income
Decide
the
recipients
in
advance
and
give
on
a
schedule
,
not
in
response
to
a
fundraising
email
.
5 / 6
8.4
Teach
in
public
once
a
year
A
talk
,
a
class
,
a
workshop
,
a
written
guide
.
Free
,
and
specific
enough
to
be
useful
to
someone
starting
out
.
8.5
Leave
every
place
better
than
I
found
it
Team
,
apartment
,
street
,
city
.
One
concrete
improvement
per
place
—
done
,
not
proposed
.
8.6
Write
the
letter
you
'
d
want
read
at
your
funeral
Not
morbid
—
clarifying
.
It
states
what
I
want
to
be
remembered
for
,
and
I
can
check
my
calendar
against
it
.
6 / 6
