Work
-
Life
Balance
Life
Goals
0 1
Boundaries
&
Time
7
GOALS
The
foundation
.
Nothing
else
on
this
list
holds
if
your
calendar
and
your
evenings
are
not
yours
to
defend
.
01
Hard
stop
at
6:30
pm
,
three
nights
a
week
Laptop
closed
,
Slack
and
email
off
the
phone
.
Not
"
mostly
done
" —
actually
closed
,
with
a
status
set
so
nobody
waits
on
you
.
02
One
full
weekend
day
with
no
work
contact
Saturday
or
Sunday
,
your
pick
.
No
checking
messages
"
just
in
case
."
The
people
who
need
you
at
work
can
wait
until
Monday
;
the
people
with
you
cannot
.
03
Say
no
to
one
commitment
per
month
A
meeting
,
a
favour
,
a
panel
,
a
"
quick
call
."
Practice
declining
cleanly
without
a
three
-
paragraph
apology
.
04
Protect
the
first
90
minutes
of
the
day
No
email
before
your
own
priorities
get
attention
.
Deep
work
,
exercise
,
or
a
slow
breakfast
—
but
yours
,
not
the
inbox
'
s
.
05
Set
working
hours
in
your
calendar
and
honour
them
Visible
to
your
team
,
blocked
as
a
recurring
event
.
If
your
hours
are
invisible
,
they
are
negotiable
—
and
someone
will
negotiate
them
.
06
No
more
than
two
evening
commitments
per
week
Includes
work
dinners
,
networking
,
and
that
class
you
keep
nearly
quitting
.
Two
is
sustainable
;
four
is
a
slow
drain
you
will
not
notice
until
March
.
07
Take
every
day
of
paid
leave
you
are
given
All
of
it
,
including
the
awkward
carry
-
over
.
Unused
leave
is
not
a
badge
—
it
is
a
budget
you
already
paid
for
and
never
collected
.
0 2
Health
&
Energy
7
GOALS
Balance
is
not
possible
on
a
tired
body
.
These
are
the
inputs
that
make
every
other
goal
on
this
list
easier
to
keep
.
08
Move
your
body
for
30
minutes
,
four
days
a
week
Walking
counts
.
So
does
gardening
,
cycling
to
the
shop
,
or
a
swim
.
The
goal
is
consistency
,
not
a
personal
best
.
09
In
bed
with
lights
out
by
11:00
pm
on
weeknights
Sleep
is
the
single
highest
-
leverage
thing
on
this
page
.
Everything
else
costs
less
when
you
have
had
seven
and
a
half
hours
.
1 / 5
10
Book
the
annual
check
-
up
before
you
need
it
Doctor
,
dentist
,
eyes
.
Put
the
next
one
in
the
calendar
the
day
you
leave
the
appointment
—
that
is
the
entire
trick
.
11
Cook
a
real
meal
at
home
three
nights
a
week
Not
a
delivery
order
,
not
a
protein
bar
.
Cooking
is
the
most
reliable
decompression
ritual
most
people
already
own
.
12
Take
a
real
lunch
break
away
from
the
desk
Thirty
minutes
,
screen
down
,
ideally
outside
.
Eating
at
your
keyboard
is
not
lunch
—
it
is
a
snack
with
anxiety
.
13
Cap
caffeine
at
2:00
pm
Small
rule
,
disproportionate
effect
on
sleep
quality
and
on
how
much
you
need
the
first
cup
the
next
morning
.
14
Know
your
own
early
warning
signs
of
burnout
Snapping
at
small
things
,
dreading
Monday
by
Saturday
,
skipping
meals
.
Write
your
three
down
and
act
at
the
first
one
,
not
the
third
.
0 3
Relationships
&
Community
7
GOALS
The
part
of
life
that
does
not
send
calendar
invites
.
If
you
do
not
schedule
it
,
it
does
not
happen
.
15
One
phone
down
,
fully
present
meal
with
family
or
partner
daily
Phones
in
another
room
,
not
face
-
down
on
the
table
.
Presence
is
the
whole
gift
;
there
is
no
substitute
version
of
it
.
16
Call
one
friend
or
family
member
every
week
A
real
call
,
not
a
like
on
a
photo
.
Rotate
through
five
or
six
people
you
would
genuinely
miss
.
17
One
recurring
date
or
ritual
with
your
partner
each
month
A
standing
dinner
,
a
walk
,
a
film
.
Recurring
beats
elaborate
—
it
survives
busy
months
,
which
is
when
it
matters
most
.
18
Be
home
for
the
things
you
cannot
reschedule
Birthdays
,
recitals
,
the
last
day
of
term
,
a
friend
'
s
hard
week
.
Say
no
to
work
early
enough
that
the
answer
is
genuinely
no
.
19
Show
up
for
someone
else
once
a
month
Volunteer
,
help
a
neighbour
move
,
mentor
,
cook
for
a
new
parent
.
Contribution
outside
work
is
a
reliable
antidote
to
work
feeling
like
the
whole
world
.
20
Keep
two
friendships
that
have
nothing
to
do
with
your
job
People
who
have
never
heard
of
your
company
and
would
not
be
impressed
if
they
had
.
They
keep
you
a
person
,
not
a
role
.
21
Write
one
honest
thing
to
someone
who
mattered
this
year
A
note
,
a
message
,
a
card
.
Twelve
of
these
a
year
takes
an
hour
total
and
is
remembered
far
longer
than
it
takes
to
write
.
2 / 5
0 4
Career
&
Growth
7
GOALS
Balance
is
not
the
absence
of
ambition
.
It
is
ambition
that
does
not
require
you
to
be
at
your
desk
at
ten
on
a
Tuesday
night
.
22
Define
what
"
enough
"
looks
like
for
this
year
A
title
,
a
number
,
a
scope
.
Written
down
,
so
you
can
tell
the
difference
between
ambition
and
an
appetite
that
never
closes
.
23
Dedicate
two
hours
a
week
to
learning
something
new
Inside
or
outside
your
field
.
Guarded
time
,
ideally
in
the
morning
,
ideally
not
on
a
screen
that
also
has
Slack
on
it
.
24
Leave
work
at
work
—
one
clear
shutdown
ritual
Close
the
last
tab
,
write
tomorrow
'
s
top
three
,
say
a
normal
goodbye
.
A
ten
-
minute
ritual
buys
back
the
whole
evening
.
25
Ask
for
what
you
are
worth
once
a
year
A
raise
,
a
title
,
more
flexibility
,
a
shorter
week
.
Prepare
the
case
in
writing
;
the
ask
is
a
Thursday
conversation
,
not
a
someday
feeling
.
26
Build
one
skill
that
makes
you
less
replaceable
Leverage
is
what
buys
you
the
right
to
a
reasonable
schedule
.
The
more
unique
your
contribution
,
the
more
your
boundaries
get
respected
.
27
Audit
your
job
once
a
quarter
against
this
list
If
the
role
structurally
prevents
three
or
more
of
these
goals
,
that
is
information
—
and
it
is
worth
acting
on
rather
than
absorbing
.
28
Keep
your
CV
and
portfolio
quietly
current
Twenty
minutes
,
twice
a
year
.
Options
you
can
exercise
quickly
are
worth
more
than
options
you
would
have
to
scramble
to
build
.
0 5
Rest
&
Mind
6
GOALS
Rest
is
not
the
leftover
time
after
everything
else
.
It
is
a
scheduled
input
,
like
sleep
and
food
.
29
Ten
quiet
minutes
a
day
with
nothing
to
consume
No
podcast
,
no
scroll
,
no
agenda
.
Sit
with
a
coffee
,
look
out
a
window
.
Boredom
is
underrated
and
badly
under
-
scheduled
.
30
Read
twelve
books
this
year
One
a
month
,
any
length
,
any
format
.
Twenty
minutes
before
bed
instead
of
twenty
minutes
of
a
feed
.
31
One
full
week
off
each
year
with
no
laptop
Not
a
long
weekend
,
not
a
"
working
holiday
."
Hand
over
properly
,
set
an
out
-
of
-
office
,
and
let
the
first
two
days
feel
strange
.
3 / 5
32
Twenty
minutes
a
week
in
nature
,
minimum
A
park
,
a
river
path
,
a
wood
,
the
sea
.
Longer
is
better
,
but
twenty
minutes
is
the
number
that
actually
gets
kept
.
33
Have
one
practice
that
puts
you
out
of
work
mode
Meditation
,
journaling
,
running
,
an
instrument
,
a
garden
.
The
method
matters
less
than
the
reliable
transition
it
creates
.
34
Get
help
before
you
need
it
A
therapist
,
a
coach
,
a
doctor
,
an
honest
friend
.
Seeking
support
early
is
a
maintenance
habit
,
not
an
emergency
measure
.
0 6
Money
&
Security
5
GOALS
Financial
slack
is
what
makes
"
no
"
possible
.
Most
boundaries
are
easier
to
hold
with
six
months
of
runway
behind
them
.
35
Build
a
three
-
month
emergency
fund
,
then
a
six
-
month
one
Automatic
transfer
on
payday
,
into
an
account
you
do
not
see
in
your
banking
app
'
s
home
screen
.
36
Know
your
true
monthly
number
Rent
,
food
,
transport
,
insurance
,
subscriptions
,
everything
.
One
honest
figure
,
updated
twice
a
year
,
ends
a
lot
of
low
-
grade
anxiety
.
37
Review
subscriptions
and
cancel
two
Small
money
,
real
signal
.
The
point
is
noticing
what
you
are
paying
for
out
of
momentum
rather
than
use
.
38
Spend
deliberately
on
the
things
that
buy
back
time
A
cleaner
,
a
shorter
commute
,
decent
childcare
,
a
good
mattress
.
Time
-
saving
spending
is
usually
the
highest
-
return
kind
.
39
Have
one
annual
money
conversation
with
the
people
it
affects
Partner
,
family
,
or
just
yourself
with
the
numbers
open
.
Money
stress
thrives
in
the
dark
;
it
shrinks
in
daylight
.
0 7
Play
&
Purpose
9
GOALS
The
goals
that
are
easiest
to
skip
and
hardest
to
live
without
.
A
balanced
life
has
room
for
things
with
no
productivity
justification
at
all
.
40
Keep
one
hobby
with
no
monetisation
plan
Something
you
are
not
good
at
yet
and
do
not
intend
to
get
paid
for
.
Not
everything
has
to
be
a
side
project
.
41
Take
one
trip
a
year
that
is
genuinely
new
A
place
you
have
not
been
,
a
language
you
do
not
speak
,
a
route
you
have
not
driven
.
Novelty
resets
the
year
more
reliably
than
rest
alone
.
4 / 5
42
Do
something
with
your
hands
every
week
Cook
,
build
,
repair
,
draw
,
plant
.
Physical
work
is
a
fast
route
out
of
a
head
that
has
been
in
a
screen
for
nine
hours
.
43
Make
a
list
of
twelve
things
you
want
to
do
this
year
One
a
month
,
chosen
in
January
,
reviewed
in
June
.
Intentions
with
dates
become
memories
;
intentions
without
them
become
conversations
.
44
Spend
real
time
with
someone
under
ten
or
over
seventy
Both
age
groups
are
excellent
at
recalibrating
what
actually
matters
and
how
long
a
week
really
feels
.
45
Write
down
why
your
work
matters
to
you
One
paragraph
,
revisited
yearly
.
Purpose
is
the
thing
that
makes
hard
weeks
survivable
without
making
them
infinite
.
46
Do
one
thing
that
scares
you
slightly
,
every
quarter
A
talk
,
a
class
,
a
cold
swim
,
a
trip
alone
,
a
hard
conversation
.
Growth
does
not
require
recklessness
—
just
a
little
discomfort
on
purpose
.
47
Give
away
your
time
or
money
at
least
four
times
a
year
A
cause
,
a
neighbour
,
an
organisation
.
Generosity
is
one
of
the
few
things
that
reliably
makes
a
busy
life
feel
less
narrow
.
48
End
the
year
able
to
name
three
things
you
are
proud
of
Not
achievements
,
necessarily
.
Choices
.
The
times
you
protected
the
thing
you
said
mattered
,
when
it
was
inconvenient
to
do
so
.
5 / 5
