This 11x3 Foundations Framework is a distillation of more than a decade's worth of learnings – from scientists, nutritionists, doctors (western, traditional-chinese-medicine, ayurvedic), neuroscientists, researchers, healers, astrologers, physiotherapists, psychologists, movement specialists, wise folks, and more – on how to alchemise suffering into flourishing.
How the "11x3" Works
Under each of the 11 areas of life (breath, food, mind, heart, relationship, fitness, finance, learning, stress, meaning, sleep), I suggest 3 foundational habits to cultivate. Habits trump motivations, anytime, always (for more information about the power of habits, check out James Clear's Atomic Habits). What makes sense for you, use. What doesn't make sense for you, skip.
Keeping It Simple
To facilitate consistency over intensity, the “11x3 Foundations” is created to be simple, i.e., you can immediately put into practice many of the suggestions. It is not intended as a recipe, per se. But more like a trampoline to propel you with just enough force so that you can more quickly build momentum. Most importantly, this is not a silver bullet - like all foundation building, it takes discipline and work.