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Understanding your needs: Map your baseline for high performance
Baseline Needs Map
A reflective workbook for sustainable high performance
High performance doesn’t start with ambition or discipline.
It starts with understanding what you need to feel steady, well, and able to function at your best.
This workbook is a guided exercise designed to help you identify your personal baseline needs — the biological, psychological, and social conditions that support your wellbeing and performance over time.
Many people push through exhaustion, stress, or low-level unease without ever pausing to ask a simple question:
What do I actually need to feel my best?
The Baseline Needs Map helps you answer that question clearly and practically.
What’s included
A downloadable, self-guided reflection workbook
Structured prompts across three core areas of wellbeing
A worked example to help you get started
A framework you can return to and update as your life and work change
What this workbook helps you explore
Your wellbeing is shaped by three interconnected systems:
Biological – your body
Sleep, rest, movement, nutrition, health routines, stimulants
Psychological – your inner world
Emotions, attention, mindset, habits, mental load, self-talk, skill maintenance
Social – your environment and relationships
Connection, boundaries, alone time, work patterns, support, joy, and play
For each prompt, you’re invited to write simple, specific statements that begin with “I need…”. Over time, these statements form a clear picture of the conditions that allow you to perform well — and what happens when those conditions are missing.
Who this is for
This workbook is for you if you:
feel capable but often depleted
perform well at work while neglecting your own needs
want to sustain high performance without burning out
are navigating periods of change, pressure, or uncertainty
want a clearer, kinder relationship with your energy and capacity
What customers say
“Being able to visualise how different aspects of life really interact and interfere with everything else was key for me. Once it was materialised like that, it became much easier to notice when things were out of balance and realign. I don’t need to be perfect across everything all the time.”
— Customer Success Leader
How to use it
You can complete the Baseline Needs Map in one sitting, or work through it gradually. Many people find it especially useful:
during busy or demanding periods
when recovering from burnout or chronic stress
before taking on a new role or responsibility
as a regular check-in to recalibrate priorities and boundaries
This is not about optimisation or productivity hacks.
It’s about creating the conditions that make good performance possible — again and again.
Baseline Needs Map
A reflective workbook for sustainable high performance
High performance doesn’t start with ambition or discipline.
It starts with understanding what you need to feel steady, well, and able to function at your best.
This workbook is a guided exercise designed to help you identify your personal baseline needs — the biological, psychological, and social conditions that support your wellbeing and performance over time.
Many people push through exhaustion, stress, or low-level unease without ever pausing to ask a simple question:
What do I actually need to feel my best?
The Baseline Needs Map helps you answer that question clearly and practically.
What’s included
A downloadable, self-guided reflection workbook
Structured prompts across three core areas of wellbeing
A worked example to help you get started
A framework you can return to and update as your life and work change
What this workbook helps you explore
Your wellbeing is shaped by three interconnected systems:
Biological – your body
Sleep, rest, movement, nutrition, health routines, stimulants
Psychological – your inner world
Emotions, attention, mindset, habits, mental load, self-talk, skill maintenance
Social – your environment and relationships
Connection, boundaries, alone time, work patterns, support, joy, and play
For each prompt, you’re invited to write simple, specific statements that begin with “I need…”. Over time, these statements form a clear picture of the conditions that allow you to perform well — and what happens when those conditions are missing.
Who this is for
This workbook is for you if you:
feel capable but often depleted
perform well at work while neglecting your own needs
want to sustain high performance without burning out
are navigating periods of change, pressure, or uncertainty
want a clearer, kinder relationship with your energy and capacity
What customers say
“Being able to visualise how different aspects of life really interact and interfere with everything else was key for me. Once it was materialised like that, it became much easier to notice when things were out of balance and realign. I don’t need to be perfect across everything all the time.”
— Customer Success Leader
How to use it
You can complete the Baseline Needs Map in one sitting, or work through it gradually. Many people find it especially useful:
during busy or demanding periods
when recovering from burnout or chronic stress
before taking on a new role or responsibility
as a regular check-in to recalibrate priorities and boundaries
This is not about optimisation or productivity hacks.
It’s about creating the conditions that make good performance possible — again and again.