The 100-Point Leadership Wellness Protocol

High performance demands high wellness. Whether you're a leader, coach, parent, or partner, your ability to thrive hinges on your well-being. And while performance is a motivator, prioritizing self-care is fundamentally about recognizing your inherent worth as a human being.

This protocol is designed to help you consistently operate at your best, focusing on achieving 100 recovery points within a 24-hour period. While aiming for daily adherence is admirable, realistically, targeting five days a week is a sustainable goal for myself— you might be different. 

Remember, this is a customizable framework. Feel free to adjust point values and activities to align with your unique needs and preferences. The core principle is intentional wellness.

My Wellness Point System

50 Points:

• 5-hour digital detox
• 60-minute coaching/mentoring call
• 8+ hours of sleep

40 Points:

• 45-minute aerobic exercise
• 45-minute strength training

30 Points:

• 1-hour screen-free family time
• 45-minute yoga session
• 30-minute creative activity (writing, painting, reading fiction, etc.)

20 Points:

• 30 minutes in nature (walk, run, garden, etc.)
• 20-minute meditation
• 15-minute sauna
• Clean eating (unprocessed foods only)

10 Points:

• 30-minute brisk walk
• 15-minute leadership book reading
• 30-minute leadership podcast listening
• 5-minute journaling
• 5-minute gratitude practice (thank you note, etc.)
• Laughter
• Abstaining from alcohol

Key Considerations for Point Allocation:

• Impact: Activities with a greater positive influence on your well-being receive higher points.
• Duration: Longer activities generally earn more points, though intensity also matters.
• Effort: Activities requiring significant discipline may warrant higher points.
• Personal Value: Tailor the protocol to your individual needs and preferences.

 By intentionally allocating time to  prioritize your well-being, you'll enhance your capacity to lead effectively and live a more fulfilling life. It is not selfish to take care of yourself, it is required.