Design Your Rhythms: A 3-Day Blueprint for a Life That Sustains You

Inspired by Sean Hogue’s reframe of the “perfect day,” this exercise invites you to move beyond the fantasy of an ideal day and build a rhythm that supports growth, rest, and purpose — in a way that actually fits your real life.

Step 1: The Routine Day — The Reps Day

This is your foundation. It’s your Tuesday afternoon, your regular rhythm, your “get things done” day.
This day is optimized for consistency, not perfection.

Prompt:

• What does a sustainable “workday” look like for you?

• What routines support your energy instead of drain it?

• What are 1–3 tasks you could do consistently that move the needle in your life or business?

Design your Routine Day: (Include ideal wake/sleep times, core activities, rituals, or habits that bring focus and ease.)

Step 2: The Recovery Day — The Recharge Day

This is what most people imagine when they think of their “perfect day” — but it’s only part of the equation. This is your Sunday, your soul-filling reset. It’s how you sustain the rest.

Prompt:

• What activities make you feel most like you?

• What gives you energy, even if it requires effort (like a hike or a deep conversation)?

• What needs to be protected to make this day possible?

Design your Recovery Day: (Include rhythms for rest, creativity, nature, connection, and unstructured time.)

Step 3: The Big Win Day — The Legacy Day

This is your future-you day. The launch, the keynote, the finish line. You don’t live here every day, but this day shapes how you show up the rest of the week.

Prompt:

• If you had a “highlight reel” day this year — what would happen?

• What goal, project, or moment are you working toward?

• What small daily or weekly actions would get you closer to that outcome?

Design your Big Win Day: (Imagine what it looks like, how you feel, and what you had to do to get there. Then reverse-engineer it.)

Integration Reflection:

• Which of these days do you tend to over-prioritize?

• Which one do you neglect?

• What small shift this week could bring more balance across all three?