Spiritual
Growth
Life
Goals
01
Daily
Practice
&
Discipline
The
floor
of
the
practice
—
what
happens
whether
or
not
I
feel
like
it
.
01
Anchor
the
morning
Twenty
minutes
of
silent
sitting
before
I
touch
a
screen
—
same
seat
,
same
time
,
six
days
a
week
.
02
Keep
a
gratitude
ledger
Three
specific
entries
each
night
:
the
person
,
the
moment
,
and
why
it
landed
.
No
repeats
from
the
day
before
.
03
Read
one
page
and
copy
one
line
A
page
of
a
contemplative
text
each
morning
;
the
sentence
that
stops
me
goes
into
the
journal
by
hand
.
04
Speak
the
intention
out
loud
One
sentence
of
prayer
or
intention
said
aloud
before
the
first
task
of
the
day
—
spoken
,
not
merely
thought
.
05
Close
the
day
with
an
examen
Five
minutes
:
what
gave
me
life
today
,
what
drained
it
,
and
who
I
owe
something
to
tomorrow
.
02
Inner
Awareness
&
Shadow
Learning
to
see
what
I
normally
hide
from
myself
—
without
flinching
and
without
excusing
.
06
Name
the
trigger
before
reacting
Ten
seconds
of
silence
,
the
emotion
named
out
loud
,
then
a
response
chosen
rather
than
inherited
.
07
Take
one
pattern
to
a
director
each
quarter
Bring
the
recurring
resentment
,
not
the
highlight
reel
,
to
a
therapist
or
spiritual
director
—
four
sessions
a
year
,
minimum
.
08
Audit
the
calendar
against
five
values
Write
the
values
in
five
words
,
then
check
Sunday
'
s
week
against
them
.
Anything
unaccounted
for
gets
cut
or
explained
.
09
Keep
a
mirror
hour
One
hour
a
week
to
reread
moments
of
envy
,
defensiveness
,
and
self
-
justification
as
information
rather
than
verdicts
.
10
Fast
from
one
comfort
for
forty
days
Sugar
,
scrolling
,
or
complaint
—
chosen
in
advance
,
with
the
time
or
money
saved
redirected
somewhere
specific
.
1 / 4
03
Wisdom
&
Study
Feeding
the
interior
life
with
something
older
and
wiser
than
the
feed
.
11
Read
one
tradition
that
isn
'
t
mine
One
full
book
a
year
from
a
wisdom
tradition
outside
my
own
,
finished
before
the
next
one
begins
.
12
Memorize
one
passage
a
month
Twelve
passages
in
a
year
,
recited
from
memory
,
kept
on
a
card
by
the
sink
or
in
the
car
.
13
Sit
with
a
teacher
once
a
season
A
retreat
,
a
course
,
or
a
directed
day
—
four
times
a
year
,
booked
before
the
calendar
fills
itself
.
14
Keep
a
commonplace
book
Every
passage
,
question
,
and
argument
worth
returning
to
—
copied
by
hand
with
the
date
and
the
reason
it
mattered
.
04
Relationship
&
Community
Growth
that
happens
in
a
room
with
other
people
,
not
only
in
private
.
15
Stay
in
one
small
group
A
weekly
gathering
of
six
to
ten
people
where
I
am
known
rather
than
performing
;
missed
weeks
get
named
,
not
hidden
.
16
Practice
confession
with
one
person
Monthly
,
specific
,
to
a
trusted
friend
or
director
—
the
thing
I
would
least
want
to
say
out
loud
.
17
Forgive
one
person
in
writing
Each
year
,
a
letter
that
may
never
be
sent
:
what
happened
,
what
it
cost
,
and
what
I
am
releasing
.
18
Pray
for
the
people
who
irritate
me
By
name
,
once
a
week
,
before
I
next
have
to
sit
across
a
table
from
them
.
19
Ask
one
better
question
at
every
table
Replace
“
How
are
you
?”
with
something
that
requires
a
real
answer
—
then
stay
quiet
long
enough
to
hear
it
.
2 / 4
05
Service
&
Generosity
Putting
the
interior
work
back
into
the
world
in
a
form
other
people
can
feel
.
20
Hold
one
recurring
volunteer
shift
Same
place
,
same
slot
,
monthly
for
a
full
year
—
so
the
people
there
learn
my
name
and
notice
when
I
'
m
absent
.
21
Give
a
fixed
percentage
,
first
Off
the
top
,
before
spending
,
decided
in
advance
so
the
decision
is
never
made
in
the
moment
.
22
Give
something
anonymously
each
month
One
gift
with
no
name
attached
,
no
follow
-
up
,
and
no
story
to
tell
afterward
.
23
Learn
one
person
'
s
whole
story
Once
a
quarter
,
sit
with
someone
whose
life
looks
nothing
like
mine
and
ask
about
the
parts
that
aren
'
t
in
the
summary
.
06
Embodiment
&
Presence
Coming
back
into
the
body
,
the
breath
,
and
the
actual
day
I
was
given
.
24
Walk
thirty
minutes
without
a
device
Daily
,
outdoors
where
possible
—
no
podcast
,
no
call
,
no
counting
steps
.
25
Keep
a
weekly
sabbath
Twenty
-
four
hours
off
work
,
screens
,
and
shopping
—
a
real
stop
,
planned
on
Thursday
so
it
isn
'
t
improvised
.
26
Spend
two
hours
a
week
in
living
green
A
park
,
a
trail
,
a
shoreline
.
Weather
is
not
a
reason
to
cancel
.
27
Breathe
before
the
hard
conversation
Four
counts
in
,
six
counts
out
,
three
rounds
—
before
any
meeting
I
am
afraid
of
.
3 / 4
07
Surrender
,
Trust
&
Gratitude
Holding
outcomes
loosely
,
and
saying
thank
you
before
asking
for
anything
.
28
Release
one
outcome
a
week
Name
the
thing
I
cannot
control
,
say
it
out
loud
,
and
stop
managing
it
.
29
Keep
a
written
release
list
Everything
handed
over
and
not
picked
back
up
—
reviewed
monthly
,
struck
through
only
when
it
stays
released
.
30
Let
one
question
stay
unanswered
Sit
with
the
doubt
instead
of
resolving
it
—
at
least
one
question
,
for
at
least
one
season
.
31
Say
thank
you
before
asking
Every
prayer
or
intention
begins
with
gratitude
for
something
specific
from
the
last
twenty
-
four
hours
.
32
Mark
the
year
deliberately
One
day
each
December
to
reread
the
journal
,
score
the
year
honestly
,
and
write
next
year
'
s
five
commitments
.
08
Keeping
It
Alive
Three
habits
that
decide
whether
this
list
changes
anything
by
December
.
33
Review
weekly
,
on
the
same
day
Ten
minutes
,
Sunday
evening
,
score
each
area
green
,
amber
,
or
red
.
No
editing
during
the
review
—
only
noticing
.
34
Revise
quarterly
,
ruthlessly
Drop
what
has
become
performance
;
add
only
what
a
real
week
can
hold
.
The
list
is
allowed
to
get
shorter
.
35
Tell
one
person
A
friend
,
a
director
,
or
a
group
who
will
ask
about
this
in
March
without
being
prompted
to
.
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