Set quarterly career goals.
Quarterly goal setting usually fails on capacity rather than ambition. Three goals with three key results each is nine deliverables, and eight focus hours a week over thirteen weeks is 104 hours — about eleven and a half hours per key result. Seeing that figure before the quarter starts is what reveals whether the plan is a plan or a wish list, and whether a goal should be cut.
Quarterly capacity per key result
Total key results = goals x key results each; quarter hours = weekly focus hours x weeks; hours per key result = quarter hours / total key results
Two or three, with three to four key results each. The widely used OKR guidance exists precisely because more than that splits attention to the point where nothing reaches a visible milestone in thirteen weeks.
It depends entirely on the key result. If it needs forty hours, the plan has three times too much in it. Estimating each one against this figure is the useful exercise, rather than accepting the average.
Because goal work needs uninterrupted blocks and most of the working week is not that. Counting all 37.5 hours as available is how quarters end with the goals untouched and the operational work complete.