SMART
Self
-
Discipline
Goals
S
Specific
M
Measurable
A
Achievable
R
Relevant
T
Time
-
bound
01
Answer
the
5:30
a
.
m
.
alarm
on
the
first
ring
,
five
days
a
week
RO UT INE
S
Wake
at
5:30
a
.
m
.
Monday
through
Friday
,
no
snooze
,
feet
on
the
floor
within
sixty
seconds
of
the
alarm
.
M
The
habit
log
records
the
actual
wake
time
each
morning
.
Success
is
5
of
5
weekday
alarms
answered
on
the
first
ring
,
and
20
of
22
per
month
.
A
Bedtime
moves
to
10:15
p
.
m
.
to
leave
a
realistic
7
hour
15
minute
sleep
window
.
Weekends
stay
completely
unscheduled
.
R
The
5:30–8:00
a
.
m
.
stretch
is
the
only
quiet
window
available
for
training
,
reading
,
and
deep
work
before
the
day
gets
claimed
.
T
Twelve
-
week
block
from
5
January
to
27
March
2026,
then
reviewed
and
reset
for
the
following
quarter
.
Tracked
in
:
morning
habit
log
Review
:
weekly
02
Protect
a
90-
minute
deep
work
block
before
opening
email
FO CUS
S
Weekdays
6:30–8:00
a
.
m
.,
one
task
only
,
phone
in
another
room
,
no
inbox
or
chat
before
8:00
a
.
m
.
M
Blocks
are
counted
by
start
and
end
time
in
a
spreadsheet
.
Success
is
four
or
more
complete
blocks
per
week
.
A
On
days
with
early
meetings
the
block
may
shrink
to
60
minutes
—
the
rule
is
“
before
email
”,
not
“90
minutes
exactly
”.
R
Reactive
mornings
produce
reactive
days
.
The
quarter
is
scored
on
shipped
work
,
not
on
reply
speed
.
T
Ten
weeks
from
5
January
to
13
March
2026,
with
the
block
length
re
-
tuned
after
week
four
.
Tracked
in
:
focus
log
(
start
and
end
times
)
Review
:
weekly
1 / 5
03
Lift
four
times
a
week
on
a
fixed
upper
/
lower
split
HEALT H
S
Monday
,
Tuesday
,
Thursday
and
Friday
, 45
minutes
each
,
following
the
same
four
-
day
upper
/
lower
programme
every
week
.
M
Every
set
,
rep
and
load
logged
in
the
training
app
.
Success
is
four
sessions
a
week
with
90%
of
sets
recorded
.
A
A
missed
Thursday
may
move
to
Saturday
,
but
the
weekly
count
of
four
does
not
change
.
R
Builds
the
base
for
the
July
hiking
trip
and
directly
addresses
the
lower
-
back
issue
that
has
lingered
since
spring
.
T
Sixteen
-
week
block
starting
5
January
2026,
with
working
weights
retested
on
1
March
and
3
May
.
Tracked
in
:
training
app
Review
:
weekly
04
No
phone
for
the
first
and
last
hour
of
the
day
BO UNDARIES
S
The
phone
stays
face
-
down
on
the
kitchen
counter
from
10:00
p
.
m
.
to
10:00
a
.
m
.,
silent
,
with
no
“
just
checking
”
exceptions
.
M
An
X
on
the
calendar
marks
every
clean
day
.
Success
is
26
of
30
days
per
month
.
A
Evening
calls
to
family
run
on
the
laptop
,
so
nothing
genuinely
essential
is
blocked
by
the
rule
.
R
Night
-
time
scrolling
is
the
single
biggest
reason
the
5:30
a
.
m
.
alarm
slips
,
so
this
goal
protects
goal
01.
T
Thirty
-
day
sprint
from
5
January
to
3
February
2026,
then
reassessed
at
the
end
of
each
month
.
Tracked
in
:
calendar
marks
Review
:
weekly
2 / 5
05
Read
24
books
in
twelve
months
LEARNING
S
Twenty
-
five
pages
a
day
—
non
-
fiction
on
weekdays
,
fiction
on
weekends
,
e
-
reader
only
,
and
no
stacking
of
unfinished
titles
.
M
Every
finished
book
is
dated
in
the
reading
log
.
Success
is
two
books
per
month
and
24
by
31
December
2026.
A
Twenty
-
five
pages
is
roughly
thirty
minutes
,
which
the
40-
minute
round
-
trip
commute
already
covers
.
R
Feeds
the
writing
project
and
replaces
the
social
feeds
dropped
under
goal
04.
T
Monthly
count
taken
on
the
last
Sunday
.
A
one
-
book
deficit
must
be
cleared
within
two
weeks
.
Tracked
in
:
reading
log
Review
:
monthly
06
Log
every
expense
and
bank
$
6,000
by
December
MO NEY
S
Every
transaction
recorded
the
day
it
happens
in
a
single
spreadsheet
,
cash
included
,
assigned
to
one
of
five
categories
.
M
Monthly
spend
tracked
against
budget
.
Success
is
$
500
saved
per
month
and
$
6,000
in
the
account
by
31
December
2026.
A
A
$
250
auto
-
transfer
on
payday
plus
$
250
from
three
cancelled
subscriptions
and
packed
lunches
covers
the
monthly
target
.
R
Builds
the
three
-
month
emergency
buffer
that
has
to
exist
before
any
larger
purchase
is
even
considered
.
T
January
to
December
2026.
Budget
reviewed
on
the
1
st
,
savings
balance
checked
on
the
15
th
.
Tracked
in
:
budget
spreadsheet
Review
:
fortnightly
3 / 5
07
Run
a
5
K
in
under
25
minutes
FIT NESS
S
Three
runs
a
week
—
one
interval
session
,
one
tempo
run
,
one
longer
easy
run
—
following
a
published
twelve
-
week
5
K
plan
.
M
GPS
pace
tracked
per
kilometre
,
with
timed
test
runs
on
1
March
and
1
June
.
Success
is
24:59
or
faster
.
A
The
current
5
K
is
28:40,
and
a
3
minute
41
second
gain
across
20
weeks
matches
a
realistic
10
seconds
per
kilometre
each
month
.
R
Builds
the
aerobic
base
for
the
July
hiking
trip
and
replaces
the
treadmill
-
only
routine
that
stalled
last
year
.
T
Plan
starts
2
March
,
benchmark
test
every
four
weeks
,
race
day
14
June
2026.
Tracked
in
:
GPS
app
Review
:
every
four
weeks
08
Reach
inbox
zero
by
5:00
p
.
m
.
every
weekday
FO CUS
S
Two
scheduled
sweeps
at
12:30
and
16:30.
Each
message
is
answered
,
archived
,
or
converted
into
a
dated
task
.
M
Unread
count
logged
at
5:00
p
.
m
.
Success
is
zero
unread
messages
on
four
of
five
weekdays
.
A
Twenty
minutes
covers
the
usual
40
to
60
messages
,
and
filters
now
handle
newsletters
,
receipts
and
calendar
noise
.
R
A
crowded
inbox
bleeds
into
the
evening
and
breaks
the
phone
-
free
hour
,
so
this
goal
serves
goal
04.
T
Eight
-
week
habit
build
from
5
January
to
27
February
2026,
then
kept
as
a
standing
daily
rule
.
Tracked
in
:
inbox
log
Review
:
daily
,
at
5:00
p
.
m
.
4 / 5
09
Sit
for
15
minutes
a
day
— 300
sessions
this
year
MINDSET
S
Fifteen
minutes
on
the
same
cushion
immediately
after
the
5:30
a
.
m
.
alarm
,
using
a
plain
timer
rather
than
a
guided
feed
.
M
Session
count
held
in
the
habit
tracker
.
Success
is
25
sessions
per
month
and
300
across
the
year
.
A
Ten
minutes
counts
on
travel
days
,
and
the
streak
is
measured
monthly
rather
than
daily
,
so
a
single
miss
costs
nothing
.
R
Lowers
the
reactivity
that
shows
up
in
meetings
and
in
the
tone
of
email
replies
.
T
Twelve
months
from
January
.
Monthly
count
reviewed
on
the
1
st
,
with
a
restart
rule
if
three
consecutive
days
are
missed
.
Tracked
in
:
habit
tracker
Review
:
monthly
10
Reach
conversational
Spanish
at
B
2
level
LEARNING
S
Twenty
minutes
daily
—
ten
on
the
flashcard
deck
,
ten
on
listening
—
plus
one
60-
minute
tutor
session
each
week
.
M
Deck
streak
,
tutor
attendance
,
and
a
mock
B
2
exam
in
September
.
Success
is
60%
or
better
on
the
mock
exam
.
A
Twenty
minutes
fits
before
the
workout
,
and
the
Sunday
5:00
p
.
m
.
tutor
slot
is
booked
and
paid
for
monthly
in
advance
.
R
Required
for
the
Santiago
rotation
scheduled
for
the
fourth
quarter
of
2026.
T
Tutor
starts
12
January
,
mock
exam
6
September
,
final
assessment
5
December
2026.
```
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