A comprehensive, evidence-based roadmap for aging well across all twenty dimensions of wellbeing.
Words to know
The Framework
A Comprehensive Roadmap to Live Long and Live Well Across All Twenty Dimensions of Wellbeing.
The Strategic Longevity Planning Framework is a comprehensive, evidence-based roadmap for aging well across all twenty dimensions of wellbeing. Developed by Dr. Min Cole, Applied Gerontologist and founder of the Quality of Life Group, the framework synthesizes the work of more than 200 leading scientists into a phased, prioritized, implementation-ready plan.
The books
by Dr. Min Cole, Ph.D.
Lead Your Life explains the research and stories behind each of the twenty dimensions. The Planner & Workbook turns them into a monthly practice.
“The book gave you the research. This planner gives you the life.”
Paperback · Kindle · 565 pages
The 565-page comprehensive treatment, with one chapter dedicated to each of the twenty dimensions—presenting the research, real-life stories, threats and builders, connections to other dimensions, reflection questions, and action steps.
ISBN 979-8-9950597-0-7
Sold on Amazon
Paperback · 180 pages
Built on the Strategic Longevity Planning Framework, this planner helps you improve all 20 dimensions of wellbeing through four simple phases—Discover, Design, Do, and Deepen. Inside are guided assessments, goal worksheets, habit trackers, planning pages, reflections, and quarterly reviews designed to help you create lasting change.
ISBN 979-8-9950597-1-4
Sold on Amazon
Dr. Min Cole, Ph.D., founder of Quality of Life Group
A visionary leader in aging services, Dr. Cole has dedicated her career to advancing the well-being of older adults and their caregivers through practical, real-world solutions rooted in applied gerontology. She serves as an LTSS executive and consultant, university professor, and life and career coach—helping individuals design their lives with intention through strategic longevity planning, retirement strategies, and long-term care preparation.
Individuals approaching or in midlife who want to age strategically
Adult children planning for and with aging parents
Professionals in gerontology, healthcare, social work, financial planning, and adjacent fields who need a comprehensive, evidence-based reference
Foundation
These five principles are not merely beliefs about aging well—they are decision rules that determine which interventions matter most, in what order, and with what intensity.
Compress morbidity rather than simply extend years. Maintain independence, cognitive function, and quality of life into late years.
Roughly 70% of physical aging is lifestyle-influenced; 30% is genetic. Most of how you age is in your hands.
Social health impacts every other dimension. The Harvard Study of Adult Development found relationship quality is the single strongest predictor of healthy aging.
New habits need about two months to consolidate. Focus on one behavior at a time rather than attempting everything at once.
Track short-term gains—better sleep, more energy, sharper thinking—rather than waiting for long-term outcomes to motivate practice.
Architecture
Each "Span" represents the years of life during which a specific capacity supports rather than limits the life you want to live. Twenty dimensions capture the full complexity of human aging.
Life Span
Understanding Your Place in the Journey
Health Span
Adding Life to Your Years
Brain Span
Maximizing Your Cognitive Life Course
Mental Span
The Years Your Mind Stays Well
Sleep Span
Restorative, Quality Sleep
Nutritional Span
Nutrition That Supports Your Life
Functional Span
The Years of Independent Living
Joy Span
The Years That Actually Feel Good
Emotional Span
Feeling Without Being Overwhelmed
Spiritual Span
Years of Meaning and Connection
Social Span
Years of Meaningful Connection
Community Span
Connection, Resources, and Support
Wealth Span
Financial Security Across Your Life
Work Span
Productive and Meaningful Work
Lifestyle Span
The Years You Can Do What You Love
Environmental Span
Your Environment Supports Your Life
Digital Span
Navigating the Digital World
Care Span
Planning for and Navigating Care Needs
Learning Span
You Can Learn, Grow, and Adapt
Purpose Span
Live by Your Values, Fulfill Your Purpose
Monthly Rhythm
Each dimension follows this proven cycle every month—preventing the overwhelm that causes most self-improvement plans to fail.
Phase 1
Honest self-assessment. Rate your current state on a 1–10 scale. Identify patterns and strengths.
Phase 2
Choose evidence-based actions. Set SMART goals with milestones. Plan for obstacles before they arise.
Phase 3
Build habits through daily practice. Use the habit tracker and weekly planning grid to turn intentions into action.
Phase 4
Monthly and quarterly reviews. Reflect on what is working, adjust the plan based on real experience.
Long-Term
Establish minimum viable wellness in four to six chosen dimensions where you have the greatest gaps and the highest-impact opportunities.
Do not attempt all twenty dimensions. The neuroplasticity principle applies: human capacity to install new habits simultaneously is bounded. Focus concentrates effort.
Strengthen remaining dimensions, deepen Year 1 practices, leverage twofer synergies, and address residual gaps.
By the end of Year 2, most participants have meaningful traction in approximately twelve to fifteen of the twenty dimensions.
Sustain established practices through life changes, prevent regression, and continue growth where possible.
This is the phase that distinguishes the framework as a lifetime project rather than a two-year intervention.
Multiplier
Activities that improve multiple dimensions simultaneously—the framework's mechanism for exponential returns.
Walking with a friend
Health, Functional, Brain, Mental, Social, Joy
Joining a spiritual community
Spiritual, Social, Community, Mental, Joy, Purpose
Teaching or mentoring
Brain, Social, Spiritual, Work, Purpose, Joy
Cooking with others
Nutritional, Social, Lifestyle, Joy, Brain
Support
A goal-setting method from psychologist Gabriele Oettingen, based on two decades of randomized controlled trials. Four elements: Wish, Outcome, Obstacle, and Plan.
When behavior lapses—and it will—the recovery protocol prevents lapse from becoming relapse. Self-compassion first, obstacle analysis, plan revision, and social support.
Track behaviors daily and weekly, proximal outcomes weekly (mood, energy, sleep, satisfaction), and distal medical markers annually.
Structured reflection across all twenty spans, priority identification, highlight reel updates, and WOOP planning for the next quarter.
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