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Habit tracking - 2021-01

Current habits

Morning:

  • Get out of bed before using phone
  • Mindfulness practice for at least 5 minutes
  • Moderate or high intensity exercise for at least 15 minutes
  • Extra-curricular programming/learning for at least 30 minutes

After work:

  • Stretch for at least 5 minutes
  • Mindfulness relaxation for at least 1 minute
  • In bed by 10.15
  • Read at least 1 page of a book
  • Lights out by 11

Across the day:

  • No more than 3000 net calories, according to MyFitnessPal

Summary

Date Out of bed before using phone Meditate (AM) Exercise Programming or learning Stretch Meditate (PM) In bed by 10.15 Reading Lights out by 11 < 3000 calories
2021-01-04 ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-05 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-06 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-07 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-08 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-09 ✔ ✔ ✔ ✔
2021-01-10 ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-11 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-12 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-13 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-14 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-15 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-16 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-17 ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-18 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-19 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-20 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-21 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-22 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-23 ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-24 ✔ ✔ ✔ ✔ ✔
2021-01-25 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-26 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-27 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-28 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-29 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-30 ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔ ✔
2021-01-31 ✔ ✔ ✔ ✔ ✔ ✔ ✔

Details

2021-01-04

  • Morning meditation: none
  • Exercise: PE with Joe, Friday 29th May
  • Programming: worked on safe-consequences 8.50-9.20
  • Stretch: none
  • Evening meditation: Headspace mini - unwind (1 minute)
  • In bed: 10.24
  • Reading: My Sister's Keeper, 3 pages
  • Lights out: 10.50
  • Net calories: 2494

2021-01-05

2021-01-06

  • Morning meditation: today's meditation (Headspace) - neutral thinking
  • Exercise: Wake up with Joe, day 2
  • Programming: worked on safe-consequences 8.50-9.25
  • Stretch: Bupa desk stretches
  • Evening meditation: Headspace mini - unwind (1 minute)
  • In bed: 10.15
  • Reading: My Sister's Keeper, 1 page
  • Lights out: 10.50
  • Net calories: 2347

2021-01-07

2021-01-08

2021-01-09

  • Morning meditation: balance (today's meditation), 5 mins
  • Exercise: 15 min morning yoga - light intensity.
  • Programming: none
  • Stretch: none
  • Evening meditation: unwind, 1 min
  • In bed: 10.30
  • Reading: none
  • Lights out: 11.25
  • Net calories: 2614

2021-01-10

  • Morning meditation: none
  • Exercise: none
  • Programming: none
  • Stretch: Bupa desk stretches
  • Evening meditation: unwind, 1 min
  • In bed: 10.11
  • Reading: My Sister's Keeper, 8 pages
  • Lights out: 10.40
  • Net calories: 2685

2021-01-11

2021-01-12

  • Morning meditation: kindness takes practice (today's meditation), 10 mins
  • Exercise: Wake up with Joe, day 6
  • Programming: worked on safe-consequences 8.55-9.25
  • Stretch: assorted stretches
  • Evening meditation: unwind, 2 mins
  • In bed: 10.14
  • Reading: My Sister's Keeper, 7 pages
  • Lights out: 10.30
  • Net calories: 2539

2021-01-13

  • Morning meditation: the thinking mind (today's meditation), 10 mins
  • Exercise: Wake up with Joe, day 7
  • Programming: worked on safe-consequences 8.50-9.25
  • Stretch: Bupa desk stretches
  • Evening meditation: unwind, 1 min
  • In bed: 10.30
  • Reading: My Sister's Keeper, 8 pages
  • Lights out: 10.47
  • Net calories: 2402

2021-01-14

  • Morning meditation: letting go of ego (today's meditation), 10 mins
  • Exercise: Wake up with Joe, day 8
  • Programming: worked on safe-consequences 10.15-10.45 (had a staff talk earlier than usual start time - attended that then took a break for hobby programming)
  • Stretch: Back intelligence desk stretches
  • Evening meditation: unwind, 2 mins
  • In bed: 10.12
  • Reading: My Sister's Keeper, 5 pages
  • Lights out: 10.40
  • Net calories: 2478

2021-01-15

2021-01-16

2021-01-17

  • Morning meditation: good and bad (today's meditation), 5 mins
  • Exercise: -
  • Programming: -
  • Stretch: -
  • Evening meditation: unwind, 1 min
  • In bed: 10.14
  • Reading: My Sister's Keeper, 13 pages
  • Lights out: 10.44
  • Net calories: 2525

2021-01-18

  • Morning meditation: one moment at a time (today's meditation), 10 mins
  • Exercise: Wake up with Joe, day 10
  • Programming: safe-consequences 8.55-9.25
  • Stretch: -
  • Evening meditation: unwind, 1 min
  • In bed: 10.14
  • Reading: My Sister's Keeper, 9 pages
  • Lights out: 10.40
  • Net calories: 2924

2021-01-19

2021-01-20

2021-01-21

2021-01-22

2021-01-23

  • Morning meditation: intention (today's meditation), 5 mins
  • Exercise: -
  • Programming: -
  • Stretch: -
  • Evening meditation: goodnight, 3 mins
  • In bed: 9.59
  • Reading: My Sister's Keeper, 10 pages
  • Lights out: 10.07
  • Net calories: 2937

2021-01-24

  • Morning meditation: -
  • Exercise: -
  • Programming: -
  • Stretch: -
  • Evening meditation: goodnight, 1 min
  • In bed: 10.15
  • Reading: My Sister's Keeper, 3 pages
  • Lights out: 10.41
  • Net calories: 3238

2021-01-25

  • Morning meditation: living with awareness, 10 mins
  • Exercise: Beginner workout 1
  • Programming: safe-consequences, 8.50-9.25
  • Stretch: Bupa desk stretches
  • Evening meditation: deep breathing, 2 mins
  • In bed: 10.20
  • Reading: My Sister's Keeper, 6 pages
  • Lights out: 10.39
  • Net calories: 2817

2021-01-26

2021-01-27

2021-01-28

  • Morning meditation: maintaining a healthy mind, 10 mins
  • Exercise: Beginner workout 4
  • Programming: safe-consequences, 8.50-9.20
  • Stretch: Bupa desk stretches
  • Evening meditation: goodnight, 1 min
  • In bed: 10.14
  • Reading: My Sister's Keeper, 7 pages
  • Lights out: 10.39
  • Net calories: 2074

2021-01-29

2021-01-30

2021-01-31

  • Morning meditation: -
  • Exercise: -
  • Programming: -
  • Stretch: Ace fitness "un-desk" stretches
  • Evening meditation: goodnight, 1 min
  • In bed: 10.15
  • Reading: My Sister's Keeper, 5 pages
  • Lights out: 10.32
  • Net calories: 2607

Thoughts

I like getting most of my time-intensive habits done before starting work. Even though this means finishing work relatively late (5.45) due to the late start (9.30), I really appreciate that my evening is almost exclusively for relaxing - I don't have to think about exercise or washing as they're already done. I also have less dead time, which I used to have around exercise and before cooking.

I have been on a walk every day (usually lunchtime). I could track this, but I don't see there being a huge benefit as I'm already doing it, so don't need more motivation. In a similar vein, I've been practising time-restricted eating for a while, but I don't want to track this. Perhaps I'll make a note of untracked habits. I could stop tracking not using my phone in the morning - I seem to be doing fine on this and I don't think tracking it is much of a motivating factor.

Some things I'd like to change:

  • Make my target for programming/learning less, which would be beneficial for two reasons: it allows me to exercise and meditate for longer should I want to (I do), and I could more easily motivate myself to program on weekends.
  • Either make my exercise target less intense or have a different target for weekdays and weekends. Moderate+ intensity exercise every day is a bit much for me at the moment, and I don't think I want to do that anyway.

Routine changes for Feb

  • 15+ mins of programming/learning each day.
  • 15+ mins moderate+ intensity exercise on weekdays.
  • 10+ mins light+ intensity exercise on weekend days.

Rough weekday morning routine from Feb

Not washing hair

Start Time Activity
7 Wake up
7.05 Read news
7.30 Exercise and stretch
8.10 Meditate
8.30 Wash
8.45 Towel off
8.50 Get dressed
8.55 Make tea
9 Program
9.20 Get ready for work
9.30 Start work

Washing hair

Start Time Activity
7 Wake up
7.05 Read news
7.30 Exercise and stretch
8 Meditate
8.15 Wash
8.40 Towel off, dry hair
8.50 Get dressed
8.55 Make tea
9 Program
9.20 Get ready for work
9.30 Start work