- Get out of bed before using phone
- Daily walk
- Time-restricted eating (12-8 on weekdays, a bit more flexible on weekends)
Morning:
- Mindfulness practice for at least 5 minutes
- 15+ mins moderate+ intensity exercise on weekdays
- 10+ mins light+ intensity exercise on weekend days
- Personal programming or software learning for 15+ 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
- Wake up (7)
- Read news
- Exercise (7.30), 15+ mins
- Stretch
- Meditate, 5+ mins
- Wash
- Towel off
- Get dressed
- Make tea
- Program, 15+ mins
- Get ready for work
- Start work (9.30)
Date | Exercise | Meditate (AM) | Programming or learning | Stretch | Meditate (PM) | In bed by 10.15 | Reading | Lights out by 11 | < 3000 calories |
---|---|---|---|---|---|---|---|---|---|
2021-02-01 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-02 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-03 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | |
2021-02-04 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-05 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-06 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-07 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-08 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-09 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-10 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | |
2021-02-11 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-12 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-13 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-14 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-15 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-16 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-17 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-18 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | |
2021-02-19 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | |
2021-02-20 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | |||
2021-02-21 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-22 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-23 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | |
2021-02-24 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-25 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-26 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
2021-02-27 | ✔ | ✔ | ✔ | ✔ | ✔ | ||||
2021-02-28 | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ | ✔ |
- Exercise: Beginner workout 6
- Morning meditation: Embracing the unknown (today's meditation), 10 mins
- Programming: safe-consequences, 9-9.25
- Stretch: Back intelligence desk stretches
- Evening meditation: noting, 3 mins
- In bed: 10.14
- Reading: My Sister's Keeper, 8 pages
- Lights out: 10.35
- Net calories: 2478
- Exercise: Beginner workout 7
- Morning meditation: Moments and opportunities (today's meditation), 10 mins
- Programming: safe-consequences, 8.50-9.20
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.12
- Reading: My Sister's Keeper, 5 pages
- Lights out: 10.48
- Net calories: 2772
- Exercise: 7 days of sweat, day 1
- Morning meditation: Chasing the past (today's meditation), 5 mins
- Programming: safe-consequences, 9-9.25
- Stretch: Ace fitness "un-desk" stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.24
- Reading: My Sister's Keeper, 10 pages
- Lights out: 10.45
- Net calories: 2421
- Exercise: 7 days of sweat, day 2
- Morning meditation: basics 1 session 2, 10 mins
- Programming: safe-consequences, 8.55-9.20
- Stretch: Back intelligence desk stretches
- Evening meditation: deep breathing, 2 mins
- In bed: 10.10
- Reading: My Sister's Keeper, 3 pages
- Lights out: 10.55
- Net calories: 2074
Annual leave today, hence the learning/programming until later than usual.
Started reading Sophie's doctoral thesis.
- Exercise: 7 days of sweat, day 3
- Morning meditation: basics 1 session 3, 10 mins
- Learning: read multiple Vladimir Khorikov blog posts, 9.30-10:
- Programming: safe-consequences, 10.35-11.25
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.15
- Reading: My Sister's Keeper, 8 pages
- Lights out: 10.51
- Net calories: 2837
- Exercise: 10 min Morning Yoga for Flexibility
- Morning meditation: basics 1 session 4, 10 mins
- Programming: safe-consequences, 10.30-11.20
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 2 mins
- In bed: 10.15
- Reading: My Sister's Keeper, 10 pages
- Lights out: 11
- Net calories: 2898
- Exercise: 10 min Morning Yoga Full Body Stretch
- Morning meditation: basics 1 session 5, 5 mins
- Programming: safe-consequences, 10.40-11
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: My Sister's Keeper, 11 pages
- Lights out: 10.37
- Net calories: 2574
- Exercise: 7 days of sweat, day 4
- Morning meditation: basics 1 session 6, 10 mins
- Programming: safe-consequences, 9.05-9.20
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: My Sister's Keeper, 9 pages
- Lights out: 10.30
- Net calories: 2999
- Exercise: 15 minute fat burning HIIT workout
- Morning meditation: basics 1 session 7, 5 mins
- Programming: safe-consequences, 9.05-9.20
- Stretch: Back intelligence desk stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.11
- Reading: My Sister's Keeper, 4 pages
- Lights out: 10.57
- Net calories: 2309
- Exercise: 5 Minute Home Fat Burner
- Morning meditation: basics 1 session 8, 5 mins
- Programming: safe-consequences, 9.45pm-10pm (distracted by the news in the morning)
- Stretch: Ace fitness "un-desk" stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.25
- Reading: My Sister's Keeper, 10 pages
- Lights out: 10.45
- Net calories: 2303
- Exercise: 7 days of sweat, day 5
- Morning meditation: basics 1 session 9, 10 mins
- Programming: safe-consequences, 9.35-9.50 (meeting 9-9.30 - before I normally start work)
- Stretch: Bupa desk stretches
- Evening meditation: sleeping, 3 mins
- In bed: 10.10
- Reading: My Sister's Keeper, 8 pages
- Lights out: 10.42
- Net calories: 2447
- Exercise: 7 days of sweat, day 6
- Morning meditation: basics 1 session 10, 10 mins
- Programming: safe-consequences, 9-9.25
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: My Sister's Keeper, 6 pages
- Lights out: 10.37
- Net calories: 2565
- Exercise: 10 minute Morning Yoga for Beginners
- Morning meditation: waking up, 5 mins
- Programming: safe-consequences, 1.20-1.45
- Stretch: Back intelligence desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: My Sister's Keeper, 6 pages
- Lights out: 10.33
- Net calories: 2807
- Exercise: 10 min morning yoga
- Morning meditation: basics 2 session 1, 10 mins
- Programming: safe-consequences, 2-2.25
- Stretch: Ace fitness "un-desk" stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.11
- Reading: My Sister's Keeper, 3 pages
- Lights out: 10.58
- Net calories: 2991
- Exercise: 7 days of sweat, day 7
- Morning meditation: basics 2 session 2, 10 mins
- Programming: safe-consequences, 9-9.20
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.13
- Reading: My Sister's Keeper, 9 pages
- Lights out: 10.30
- Net calories: 2804
- Exercise: PE with Joe, 11 Jan
- Morning meditation: basics 2 session 3, 10 mins
- Programming: safe-consequences, 9.05-9.25
- Stretch: Back intelligence desk stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.05
- Reading: My Sister's Keeper, 9 pages
- Lights out: 10.40
- Net calories: 2380
- Exercise: PE with Joe, 13 Jan
- Morning meditation: basics 2 session 4, 10 mins
- Programming: safe-consequences, 9.05-9.20
- Stretch: Bupa desk stretches
- Evening meditation: deep breathing, 2 mins
- In bed: 10.14
- Reading: My Sister's Keeper, 14 pages
- Lights out: 10.50
- Net calories: 2418
- Exercise: PE with Joe, 15 Jan
- Morning meditation: basics 2 session 5, 15 mins
- Programming: safe-consequences, 8.55-9.20
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.52
- Reading: My Sister's Keeper, 3 pages
- Lights out: 10.58
- Net calories: 2702
- Exercise: PE with Joe, 18 Jan
- Morning meditation: basics 2 session 6, 10 mins
- Programming: safe-consequences, 10.35-11.45 (annual leave)
- Stretch: Back intelligence desk stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.10
- Reading: My Sister's Keeper, 7 pages
- Lights out: 11
- Net calories: 3407
- Exercise: 10 min morning yoga stretch
- Morning meditation: basics 2 session 7, 10 mins
- Programming: safe-consequences, 1-1.25
- Stretch: -
- Evening meditation: goodnight, 1 min
- In bed: 11.19
- Reading: My Sister's Keeper, 2 pages
- Lights out: 11.23
- Net calories: 2469
- Exercise: 10 min full body stretch wake up yoga
- Morning meditation: basics 2 session 8, 10 mins
- Programming: safe-consequences, 9.40-9.45
- Stretch: Bupa desk stretches
- Evening meditation: noting, 3 mins
- In bed: 10.05
- Reading: My Sister's Keeper, 8 pages
- Lights out: 10.50
- Net calories: 2351
- Exercise: PE with Joe, 20 Jan
- Morning meditation: basics 2 session 9, 10 mins
- Programming: safe-consequences, 9.05-9.20
- Stretch: Ace fitness "un-desk" stretches
- Evening meditation: goodnight, 3 mins
- In bed: 10.15
- Reading: Dark Places, 10 pages
- Lights out: 10.35
- Net calories: 2348
- Exercise: PE with Joe, 22 Jan
- Morning meditation: basics 2 session 10, 10 mins
- Programming: safe-consequences, 9.15-9.55
- Stretch: Bupa desk stretches
- Evening meditation: sleeping, 3 mins
- In bed: 10.05
- Reading: Dark Places, 9 pages
- Lights out: 10.45
- Net calories: 3068
- Exercise: PE with Joe, 25 Jan
- Morning meditation: basics 3 session 1, 15 mins
- Programming: safe-consequences, 9.05-9.20
- Stretch: Back intelligence desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: Dark Places, 7 pages
- Lights out: 10.30
- Net calories: 2843
- Exercise: PE with Joe, 27 Jan
- Morning meditation: basics 3 session 2, 15 mins
- Programming: safe-consequences, 9.05-9.20
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: Dark Places, 4 pages
- Lights out: 10.45
- Net calories: 2285
- Exercise: PE with Joe, 29 Jan
- Morning meditation: basics 3 session 3, 15 mins
- Programming: safe-consequences, 9.15-9.30
- Stretch: Bupa desk stretches
- Evening meditation: goodnight, 1 min
- In bed: 10.15
- Reading: Dark Places, 17 pages
- Lights out: 10.52
- Net calories: 2741
- Exercise: 10 min Morning Yoga Stretch for Energy (day 22)
- Morning meditation: -
- Programming: -
- Stretch: -
- Evening meditation: goodnight, 1 min
- In bed: 10.30
- Reading: Dark Places, 5 pages
- Lights out: 10.50
- Net calories: 2841
- Exercise: 10 min Morning Yoga Full Body Stretch
- Morning meditation: unguided, 5 mins
- Programming: safe-consequences, 10.15-10.45
- Stretch: Back intelligence desk stretches
- Evening meditation: sleeping, 3 mins
- In bed: 10.13
- Reading: Dark Places, 7 pages
- Lights out: 10.45
- Net calories: 2758