Your Flourishing Map is a visual compass that helps you understand where you are and where you want to be across the key drivers of life satisfaction. It's the foundation for meaningful goal setting in MakeTimeFlow. ## What is the Flourishing Map? The Flourishing Map is based on decades of positive psychology research into what makes life deeply satisfying and meaningful. It assesses you across **6 Flourishing Domains** - the areas that research shows are the biggest drivers of wellbeing, life satisfaction, and even long-term health. Think of it as a radar chart of your life: - Each domain shows your current score and desired score - Visual gaps show where you want to focus - Regular updates track your growth over time - Insights guide your goal setting **Where to find it:** Visit [/flourishing](https://my.maketimeflow.com/flourishing) or use your AI coach to update it through voice or chat. ### Why It Matters Most people set goals reactively - based on what's urgent or what others expect. The Flourishing Map helps you set goals **proactively** - based on what actually drives your satisfaction and wellbeing. By exploring these 6 domains, you'll: - **Identify blind spots** - areas you've been neglecting - **Discover priorities** - what matters most to you right now - **Find balance** - see where you're over-invested or under-invested - **Guide goal setting** - know which KPIs and habits to focus on - **Track growth** - measure life satisfaction over time > [!success] The Foundation > Start here before setting goals. Understanding where you are helps you figure out where you want to go. --- ## The Six Flourishing Domains These domains are based on the PERMA+ model from positive psychology research. Each represents a key driver of human flourishing. ### 1. Physical Health and Exercise **Focus:** Body vitality and wellness Your physical health is the foundation for everything else. This domain covers: - **Exercise and movement** - Regular physical activity, strength, flexibility - **Nutrition** - What you eat and how it fuels you - **Sleep quality** - Rest and recovery - **Energy levels** - Physical vitality throughout the day **Example Reflections:** - Current: "I'm sedentary most days, sleep is inconsistent, energy crashes in afternoon" - Desired: "Regular strength training 3x/week, 7-8 hours quality sleep, steady energy all day" **Possible KPIs:** - "Consistent strength training routine" (baseline 30 → goal 75) - "Sleep quality and 7+ hours nightly" (baseline 40 → goal 85) - "Daily movement and 8,000 steps" (baseline 35 → goal 80) **Possible Habit Experiments:** - Morning workout routine (test 2 weeks) - Evening wind-down ritual for better sleep (test 2 weeks) - Standing desk usage (test 1 week) ### 2. Positive Emotions **Focus:** Emotional wellbeing and resilience This isn't about being happy all the time - it's about emotional awareness, regulation, and resilience. This domain covers: - **Gratitude and appreciation** - Noticing what's good - **Joy and contentment** - Cultivating positive experiences - **Stress management** - Handling challenges with resilience - **Emotional awareness** - Understanding and processing feelings **Example Reflections:** - Current: "Often stressed and reactive, rarely pause to appreciate good things" - Desired: "Daily gratitude practice, better stress coping, more emotional awareness" **Possible KPIs:** - "Daily gratitude practice consistency" (baseline 25 → goal 70) - "Stress resilience and regulation" (baseline 40 → goal 80) - "Mindfulness and emotional awareness" (baseline 30 → goal 75) **Possible Habit Experiments:** - Morning gratitude journaling (test 2 weeks) - Meditation practice 10 min daily (test 2 weeks) - Evening reflection on emotions (test 1 week) ### 3. Engagement and Flow **Focus:** Deep involvement and optimal experience This is about being fully absorbed in meaningful activities - work, hobbies, creative pursuits. This domain covers: - **Deep work and focus** - Concentrated attention on challenging tasks - **Skill development** - Growing your capabilities - **Flow states** - Losing yourself in meaningful activity - **Peak experiences** - Moments of complete engagement **Example Reflections:** - Current: "Constantly distracted, shallow work, rarely experience flow" - Desired: "Daily deep work blocks, growing skills, regular flow experiences" **Possible KPIs:** - "Deep work sessions per week" (baseline 35 → goal 80) - "Flow state experiences" (baseline 30 → goal 75) - "Skill mastery progress" (baseline 40 → goal 85) **Possible Habit Experiments:** - 90-minute deep work blocks (test 2 weeks) - Phone in another room during focus time (test 1 week) - Deliberate practice on key skill (test 2 weeks) ### 4. Relationships **Focus:** Meaningful connections with others Relationships are one of the strongest predictors of life satisfaction. This domain covers: - **Family bonds** - Quality time and deep connection with family - **Friendships** - Meaningful connections outside family - **Professional relationships** - Positive work relationships - **Community ties** - Sense of belonging to groups or communities **Example Reflections:** - Current: "Haven't seen close friends in months, family time is rushed and distracted" - Desired: "Weekly quality time with family, monthly friend connections, strong work relationships" **Possible KPIs:** - "Quality family time and presence" (baseline 40 → goal 85) - "Friend connections and deepening relationships" (baseline 25 → goal 70) - "Professional network quality" (baseline 50 → goal 80) **Possible Habit Experiments:** - No-phone family dinners (test 2 weeks) - Weekly friend check-in call (test 2 weeks) - Monthly social gathering hosting (test 1 month) ### 5. Meaning and Purpose **Focus:** Life significance and direction This is about feeling that your life matters and has direction. This domain covers: - **Value alignment** - Living according to your deepest values - **Purpose and mission** - Clear sense of why you're here - **Contribution** - Making a positive difference - **Legacy thinking** - Creating lasting impact **Example Reflections:** - Current: "Feel like I'm just going through the motions, unclear on bigger purpose" - Desired: "Clear sense of purpose, work aligned with values, contributing meaningfully" **Possible KPIs:** - "Progress on mission-aligned project" (baseline 35 → goal 90) - "Living according to core values" (baseline 40 → goal 85) - "Meaningful contribution to others" (baseline 30 → goal 75) **Possible Habit Experiments:** - Weekly values reflection (test 2 weeks) - Volunteer or service commitment (test 1 month) - Mission clarification journaling (test 2 weeks) ### 6. Achievement **Focus:** Accomplishing meaningful goals This is about making progress on things that matter to you - professional, personal, creative. This domain covers: - **Skill mastery** - Getting better at what matters - **Project completion** - Finishing what you start - **Professional growth** - Career development and advancement - **Personal accomplishment** - Achieving goals you set for yourself **Example Reflections:** - Current: "Start many projects but finish few, skills plateauing, unclear career direction" - Desired: "Completing meaningful projects, developing key skills, clear professional growth" **Possible KPIs:** - "Major project completion progress" (baseline 50 → goal 90) - "Leadership skills development" (baseline 40 → goal 85) - "Technical skill mastery" (baseline 55 → goal 85) **Possible Habit Experiments:** - Daily progress on key project (test 2 weeks) - Weekly learning time for skill development (test 2 weeks) - Monthly goal review and adjustment (test 1 month) --- ## Getting Started with Your Flourishing Map ### Initial Exploration (20-30 minutes) **How to Access:** 1. Visit [your flourishing map](https://my.maketimeflow.com/flourishing) in MakeTimeFlow 2. OR ask your AI coach: "Help me update my Flourishing Map" 3. Voice is especially effective for this exploratory conversation **What You'll Do:** For each of the 6 domains, you'll reflect on three questions: 1. **Current State (Primary field)** - Where are you now? 2. **Context (Secondary field)** - What's the situation or challenge? 3. **Next Step** - What would help you move forward? You'll also score yourself: - **Current Score** (0-100) - Where you are today - **Desired Score** (0-100) - Where you want to be **Tips for Honest Assessment:** - Don't overthink the scores - go with your gut - Be honest about current state (no one else sees this) - Desired score doesn't have to be 100 - 70-80 might be ideal for some domains - Focus on one domain at a time - Use voice with AI coach for more natural reflection ### Using AI-Assisted Updates The AI coach makes Flourishing Map updates conversational and insightful: **Voice Interaction:** ``` You: "Help me update my Flourishing Map" Coach: "Let's explore your flourishing domains. Let's start with Physical Health and Exercise. How would you describe where you are right now?" You: "I'm pretty sedentary... haven't exercised regularly in months. Sleep is inconsistent, usually 6 hours." Coach: "I hear that you're in a more sedentary phase and sleep could improve. On a scale of 0-100, where would you put your current physical health?" You: "Probably around 35." Coach: "Where would you like to be?" You: "Maybe 75? Regular exercise, 7-8 hours of sleep, more energy." Coach: "Great. What feels like a good next step to move in that direction?" ``` The AI captures this naturally and updates your map. **Chat Interaction:** You can also update via chat if you prefer typing over talking. --- ## Using Your Flourishing Map ### Informing Your Success Stories Your Flourishing Map shows where to focus your goal setting: **Look for gaps:** - Which domains have the biggest gap between current and desired? - Which domains are you neglecting? - Where would progress create the most life satisfaction? **Example:** - Flourishing Map shows Relationships at 35 (current) → 80 (desired) - This becomes a focus in your quarterly Success Story - Quarterly goal includes: "Deepen relationships with my kids through quality evening time" ### Choosing KPIs Your Flourishing Map directly guides KPI selection: **Select 3-5 KPIs** from domains that matter most this quarter: - Pick from domains with big gaps - Choose domains where progress would ripple positively - Focus on what's most important NOW (not everything at once) **Example KPI Selection:** Based on Flourishing Map showing gaps in Physical Health (35), Relationships (40), and Engagement (50): - Physical Health: "Consistent exercise routine" (35 → 75) - Relationships: "Quality family time" (40 → 85) - Engagement: "Deep work sessions weekly" (50 → 80) ### Planning Habit Experiments Use Flourishing Map to identify which habits to test: **Look at low-scoring domains:** - What small experiment could move the needle? - What's one behavior to test for 1-2 weeks? **Example:** - Positive Emotions scores low (30) - Habit experiment: "Morning gratitude - list 3 things daily" (test 2 weeks) - After 2 weeks: Did Positive Emotions score improve? Keep, modify, or try something else? ### Regular Updates **When to Update:** - **Quarterly:** Full reassessment of all 6 domains - **Yearly:** Deep reflection on changes and growth - **Ad-hoc:** When life circumstances change significantly **What Changes:** - Current scores should update as you make progress - Desired scores might shift as priorities evolve - Reflections deepen as you gain self-awareness > [!info] Track Your Growth > Seeing your Flourishing Map improve over time is deeply motivating. The visual feedback shows you're making real progress on what matters. --- ## Common Patterns and Insights ### The Over-Achiever Pattern **What it looks like:** - Achievement scores high (75-85) - Physical Health, Relationships, Positive Emotions score low (30-40) **What it means:** - You're accomplishing a lot but at a cost - Neglecting health, relationships, emotional wellbeing - Risk of burnout or life dissatisfaction despite "success" **What to do:** - Set KPIs in neglected domains - Create habits to build health and relationships - Aim for "four-way wins" where achievement supports other domains ### The Searching Pattern **What it looks like:** - Meaning and Purpose scores low (25-35) - Other domains moderate but feel hollow **What it means:** - You're functioning but feel disconnected from deeper purpose - Need clarity on values and direction **What to do:** - Focus quarterly Success Story on meaning exploration - Set KPI for "progress on mission-aligned work" - Try habit: weekly values reflection or service commitment ### The Foundation Pattern **What it looks like:** - Physical Health scores very low (20-30) - Energy affecting all other domains **What it means:** - Physical foundation needs attention first - Hard to flourish in other areas without basic health **What to do:** - Make Physical Health the primary focus - Set 2 KPIs in this domain - Start with one small habit (morning walk, earlier bedtime) ### The Integration Pattern **What it looks like:** - Several domains moderately balanced (50-65) - No major gaps but room for growth **What it means:** - Good foundation to build from - Can choose based on inspiration, not crisis **What to do:** - Pick 1-2 domains to elevate this quarter - Set ambitious KPIs to push growth - Experiment with advanced practices --- ## Dive Deeper ### Related Resources - [[Getting Started with Goals]] - How Flourishing Map fits into the complete system - [[Goals]] - Creating Success Stories informed by your map - [[Habits and KPIs]] - Choosing what to measure and experiment with - [[Goal Categories]] - Understanding the frameworks ### Scientific Foundation The 6 Flourishing Domains are based on: - **PERMA Model** (Seligman) - Positive emotions, Engagement, Relationships, Meaning, Achievement - **Plus Physical Health** - Added due to strong evidence of its importance Research shows these domains are: - **Universal** - Matter across cultures and contexts - **Measurable** - Can be tracked and improved - **Interdependent** - Progress in one supports others - **Actionable** - Specific behaviors make a difference For more on the science: [[Scientific Evidence]] --- ## Remember **Start with honesty.** Accurate assessment is more valuable than optimistic scores. **All domains matter.** Flourishing comes from balance, not perfection in one area. **Updates show progress.** Seeing scores improve over time is deeply motivating. **Let it guide, not constrain.** The map informs your goals, but you choose your path. **Use the AI.** Voice-based Flourishing Map updates are conversational and insightful. Your Flourishing Map is a living document of your growth. Update it regularly, let it guide your goals, and watch yourself flourish across all areas of life.