The Winter Arc checklist.

Everything to set up before day one, and the routine that carries you to 31 December. Tick it off here (it saves on this device) or print it.

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Before day one

About 20 minutes, ideally the night before you start.

Choose up to three areasBody, mind, money, discipline, career or relationships. Focus beats breadth.
Set one measurable goal for eachA number and a date: "Save £1,000 by 31 December".
Pick three to five daily non-negotiablesSmall enough to do on your worst day.
Give every habit a time and a place"Train at 06:30 at the gym by work", not "train more".
Remove one friction for each habitClothes out, app deleted, book on the pillow.
Write your why in one sentenceFor the day you want to quit.
Take day-one photos and measurementsYou'll want them on day 92.
Decide your wake time and bedtimeThe same every day, weekends included.

Pick the ones that match your goals. Fewer, done daily, wins.

Wake up on timeNo snooze. Phone across the room.
MoveTrain, run or walk. Something every day.
Eat to your goalHit your protein. Skip the takeaway.
Read 20 pagesOr 20 minutes of learning.
One block of deep work60 to 120 minutes on what matters most. No notifications.
Stay off the scrollSocial apps capped or off the home screen.
Plan tomorrowTop three tasks, written down before bed.
Sleep seven to nine hoursPhone out of the bedroom.

A five-minute review. Honest, not harsh.

Count your winsHow many days did you keep each habit?
Find what got in the wayName it, then plan around it.
Change one thingJust one. Easier, earlier, or swapped.
Plan the week's training and mealsDecisions made now are decisions you won't skip later.

Check in on your goals, not just your habits.

Day 30: first check-inPhotos, measurements, money saved. Adjust your goals if they were too easy or too hard.
Day 60: the pushAdd one stretch goal for the final month.
Before the holidays: decide your rulesA lighter version of each habit still counts.
Day 92: close the arcCompare with day one, write down what you learned, and choose your next arc.

Winter Arc turns this list into your daily plan, reminds you at the right time, and shows your whole arc as it fills in.