❶ Physiological & Physical Health

Sustain your biological foundation — energy, rest, nourishment, and physical functioning. When this level is solid, you have the vitality to engage in everything else.

• Maintain consistent sleep routine (7–9h).
• Improve daily nutrition (balanced meals, hydration).
• Exercise regularly (cardio + strength + mobility).
• Prioritize recovery and body care (stretching, massages, rest days).
• Attend annual health check-ups and/or preventive care.

❷ Safety & Stability

Build a sense of security — physical, financial, and emotional. This includes feeling safe in your environment, routine, and resources.

• Strengthen financial base (budgeting, emergency fund).
• Simplify routines and declutter your space.
• Reduce stressors (better time management, realistic schedules).
• Maintain a safe and comfortable home environment.
• Plan regular rest to prevent burnout.

❸ Love, Belonging & Connection

Nurture social bonds, intimacy, and shared experience. Humans thrive on trust, care, and belonging — these relationships stabilize emotions and motivate growth.

• Deepen one key friendship through regular contact.
• Plan weekly or monthly social moments.
• Express appreciation or affection more often.
• Set healthy boundaries in relationships.
• Engage in community, group activities, or volunteering.

❹ Competence, Growth & Autonomy

Feel capable, self-directed, and continually learning. According to modern psychology, autonomy + mastery + purpose = intrinsic motivation and well-being.

• Develop a skill (professional, creative, or practical).
• Learn something new each month (book, podcast, online course).
• Set career or personal projects with clear milestones.
• Strengthen problem-solving or decision-making confidence.
• Build self-discipline around personal priorities.

❺ Self-Esteem & Identity

Cultivate self-respect, authenticity, and confidence in who you are. This includes both internal self-worth and external recognition aligned with your values.

• Practice self-compassion and positive self-talk.
• Identify personal strengths and use them intentionally.
• Celebrate small wins regularly.
• Present yourself in ways that reflect your identity (style, space, expression).
• Reduce comparison and perfectionism habits.

❻ Meaning, Purpose & Self-Transcendence

Connect to something larger than yourself — values, contribution, creativity, or spirituality. This is where fulfillment deepens and life feels coherent.

• Define your top 3–5 core values for the year.
• Align major goals with those values.
• Volunteer, mentor, or give back in small ways.
• Engage in reflective practices (journaling, nature walks, meditation).
• Create something that expresses your unique perspective (writing, art, teaching).

❼ Integration & Balance

Maintain harmony among all areas — the “meta-need” for coherence and flexibility. You can think of this as your self-regulation system — how you adapt, rest, and realign.

• Review goals monthly and adjust as needed.
• Notice energy levels and rebalance (work, rest, play).
• Keep digital life tidy (notifications, information diet).
• Celebrate progress without pressure for perfection.
• Practice gratitude or reflection to stay grounded.