Top 3 Outcomes

1) A credible public brand 2) Books 3) Health system that matches your cycle + prevents crashes.

These three unlock everything else.

Stop Doing List

— Unnecessary screen time. — Overtaxing the nervous system. — Perfecting private work no one sees.

Your year is won by subtraction.

Decision Rule

When I’m tired/busy/emotional, I stabilize the body first, then decide.

Prevents impulsive overcommitment.

Quarterly Primary

Q1 — BuildBrand + portfolio Q2 — RunConsistent publishing Q3 — ExpandDepth + selective collaborations Q4 — AmplifyVisibility + consolidation

Baseline always: language · book · wellness

One quarterly push. Small weekly floor. No identity switching.

Tracking Dashboard

Weekly: — Visibility reps (posts / pages published) — Language exposure — Training sessions done — Cycle check-in (phase + energy) — Whole-food meals count

Track actions, not vibes.

Metrics

— 12,000 steps average (weekly) — 3–5 strength sessions / week (logged) — Sleep: protect bedtime 5 nights/week — Whole foods: “Real meals” 3 times/week

Pick what you can actually track.

Weekly Non-Negotiables

— Steps daily (minimum 8k even on bad days) — Protein-first breakfast — 3x strength sessions (lower/upper/full) — 1x mobility + core session — Cycle-based cardio adjustments

Minimum effective discipline, repeatable.

Friction Removal

— Weekly grocery list template (whole foods default)— 2 “backup meals” always ready (protein + veg) — Workout plan written every Sunday (no guessing)

Design the environment.

Recovery Plan

— Sleep extension + don't push — Extra carbs + electrolytes (not “punish fasting”) — Reduce HIIT during luteal days

Stop the crash loop early.

Enjoyment

— Dance cardio / fun movement 1x week — One “pretty meal” / week (whole foods, aesthetic) — Cycling, jogging

Joy keeps the system running.

Proof of Learning

— One finished book — A public language study system page + monthly progress logs — 12 published “show your work” posts

Output is the receipt.

Cadence

Daily: 20–40 min language study (system-based) Weekly: 4 deep writing sessions (book) Monthly: publish 1 deep post + 1 portfolio update

Cadence beats intensity.

Inputs

— 2 “mentor books” per quarter (writing + marketing) — One course OR one coaching container (only if it has output)

Input must create output.

Visibility

— LinkedIn: 2 posts/week builders + language + systems — Personal site: portfolio (proof) + essays (thinking) + learnings (receipts)

Visibility = compounding luck.

Distraction Blocklist

— Doom-scroll → 10-min walk + save ideas note — Random “research” → write 200 words first — Perfectionism → publish v1 with deadline

Replace, don’t resist.

Money Outcome

— Keep existing income stable (baseline) — Build 2 new compounding income streams

Stability + optionality.

Highest-Leverage Lane

— Personal brand: “tech writer who ships” — Book writing— Portfolio: case studies, not claims

Pick lanes that compound reputation.

Assets to Build

— Portfolio website with 6–10 case studies — “How I work” page + service menu — Book manuscript

Assets = you sleeping while value stays.

Risk Reduction

— Too many projects → cap active commitments — Burnout cycle → schedule “quiet days” — No visibility → publish on a fixed cadence

You don’t need more hustle. You need control.

Decision Filter

YES if it improves: (1) skill, (2) reputation, or (3) assets. NO if it only feeds ego or urgency.

Protect your calendar like money.

Nervous System Plan

Fast regulators: — 20-min walk outside — protein + water + electrolytes — 10-min stretch + hot shower — early bedtime “reset night”

Regulate first, decide later.

Boundaries

I stop tolerating: — people who waste my time with ambiguity — guilt-based obligations — “urgent” requests without clear value

Boundary = self-respect in action.

Relationships to Invest In

— Partner: deepen rituals + shared building time — 2–3 close friends: intentional meetups — 1 mentor / peer circle: high-signal only

Depth over volume.

Hard Conversation List

— Work boundaries / scope clarity — Family emotional boundaries → as-needed, no debate — Saying “no” earlier

Clarity prevents resentment.

Vow

I don’t abandon my body to chase approval, urgency, or control.

Short. Sharp. True.