Chapter 4 Worksheet | The Good Life Discovery Guide

Nudge4.1

Spotting the Leak

Think of one moment this past month that felt depleting, intrusive, or off. Identify the boundary need and how the leak occurred.

The moment (brief description):

The unspoken boundary that was crossed:

How the leak occurred:

What I could say or do next time:

Note4.1

The Language of Boundaries

Reflect on a time you tried to set a boundary, and when someone else set one with you.

When You Set a Boundary

What made it feel uncomfortable? (e.g., guilt, fear of judgment)

What did you learn about yourself in that moment?

Looking back, how did that experience reinforce the importance of the boundary?

When Someone Else Set a Boundary

How did you react in the moment?

What was your initial internal narrative about their boundary?

Looking back, what do you understand now about why that boundary was necessary for them?

Nudge4.2

Cue It Up

This week, choose one small cue-based ritual to return to each day. Keep it simple and specific.

Time of day:

Morning — e.g. coffee + quiet visualization or mantraDaytime — e.g. closing laptop + 5-min walk or open windowEvening — e.g. song that signals workday is over, candle, journal sentence

My cue-based ritual (describe exactly):

The trigger/cue I'm pairing it with:

Note4.2

Energy Check-In

Reflect on the cue-based ritual you chose. Then track your energy over 3 days.

How did you weave your ritual into the fabric of your day?

Did you notice any subtle shift in energy, mood, or focus afterward?

What did this ritual help you feel more connected to?

3-day energy snapshot — when do you feel sharpest? When do you fade?

Mid-Chapter Lab

Designing Your Energy-Aligned Rhythm

Use your energy check-in to shape a daily rhythm that matches your internal tempo.

Step 1: Record Your Tempo

Time of Day

Peaks (high energy)

Troughs (low energy)

Rebounds

Notes

Early Morning

Mid-morning

Noon

Early Afternoon

Afternoon

Late Afternoon

Early Evening

Evening

Late Night

Night Shift

My ideal energy-aligned day (peaks for deep work, troughs for light tasks, rebounds for creative work):

Nudge4.3

Your Energy Reset

This week, choose just one small shift to practice.

I chose:

Fuel Wisely — 5-to-1 carb-to-fiber rule for one meal each day for 5–7 daysMicro-Intervals — 3-min movement break three times a day for 5–7 days

MON

TUE

WED

THU

FRI

SAT

SUN

Morning

☐

Afternoon

☐

Evening

☐

Micro-1

☐

Micro-2

☐

Micro-3

☐

Note4.3

Notice Your Energy Signature

Reflect on the energy-enhancing practice you chose this week.

How did you feel before you tried it?

How did you feel afterward?

Did that small action have an effect on your overall energy, cravings, or mood?

What did this teach you about the connection between your habits and your energy signature?

Nudge4.4

A Wind-Down Ritual

This week, focus on a doable ritual to prepare your body and brain for rest.

I chose:

Screen Sundown — all screens off 30–60 min before bedSet a Sensation — warm shower + calming lotion or warm drinkQuiet Activity — physical book, 5-min journaling, or soft music

How I'll make this a ritual this week:

Note4.4

Your Inner Mechanic

Reflect on the ritual you chose this week.

How did it feel to reclaim that moment for yourself?

What did this teach you about your body's energy signals?

Did you encounter rationalizations or objections? What did those tell you about your unexamined habits?

Good Life Lab

Reclaiming Rest from Modern Disruptors

Identify an energy-draining digital habit and replace it with a restorative ritual.

Step 1: 3-Day Digital Habit Log

Day	Top Draining Digital Habit
D1
D2
D3

Step 2: Choose a Restorative Alternative

The habit I'm replacing + the restorative alternative I'll try:

Step 3: Track for 7 Days

Day	Restorative Alternative Used	How You Felt After
D1
D2
D3
D4
D5
D6
D7