A good life rests on solid foundations, but even the strongest footings can crack under the weight of modern life. Over one year, Foundations will guide you through a tested process for building or strengthening twelve essential practices for a good life, helping you feel better in your body and mind, get your space and finances organized, perform better at work and build deeper, more fulfilling relationships and community. If you’ve been wanting to improve your life, but always feel like you don’t have the time, energy or willpower, Foundations is for you.

Foundations are universal practices that support a good life. They’re things you already know you should be doing, but struggle to fit into your busy days.

In one year, you’ll make tangible improvements in twelve crucial foundations for your life. Each month, you’ll practice a new keystone habit, designed to have real impact on your life while being doable—even with a busy schedule. Each keystone habit is supported with research-based advice and suggestions for integrating it into your life, so you can obtain the greatest benefits without having to sacrifice what is already important to you. THE TWELVE FOUNDATIONS:

1. FITNESS. Boost your health and energy levels with regular, enjoyable exercise.
2. PRODUCTIVITY. Never drop the ball by creating a system for tracking all your commitments.
3. MONEY. Learn where your money actually goes, so you can keep your bills paid, maximize your savings, build wealth and spend guilt-free.
4. FOOD. Eat healthier—and well—without crash diets or unappetizing dinners.
5. READING. Breeze through hard books, expand your knowledge and cultivate wisdom.
6. OUTREACH. Make new friends, expand your network and build a community.
7. SLEEP. Wake up feeling refreshed. Get consistent, restorative shut-eye every night.
8. REFLECTION. Understand yourself, fix limiting beliefs and develop mindfulness and gratitude.
9. CONNECTION. Spend more quality time with those who matter most.
10. FOCUS. Align your attention with your deeper goals and values.
11. ORGANIZATION. Eliminate clutter and make your home a happy, functional space.
12. SERVICE. Help others without burnout or self-sacrifice.

JOURNAL AND HABIT-TRACKER:

Every keystone habit comes with concise, actionable advice for making sustainable improvements to a foundation:

• HABIT TRACKER. Watch your progress build with our custom habit tracker, allowing you to chart your progress on the keystone habits, and gain insights into where your foundations are strong and where they need shoring up.
• REFLECTION PROMPTS. Questions and suggestions to help you get unstuck and implement each keystone habit in your life—as it is right now—along with extra pages to record observations.
• ADJUST THE INTENSITY. With four different levels, you can aim to get started, build consistency, expand your breadth or dive deep into a foundation.
• RECOMMENDED READING. A list of vetted books that pair with each month’s practice, chosen to build motivation and skill.

Whether your goal is greater success in your career, improvements in your health and relationships, or you simply want to live a happier life, your foundations are key. The twelve-month program outlined in this journal and habit-tracker gives you a proven path to building them.