Day 1267

Day 1267 Record Keeping
Day 1239 Fixed Meditation (10 min)
Day 1114 Writing (DID NOT DO)
Day 653 Rowing
Day 394 Mobility/Stretching (
10 min, achilles and plantar work)
Day 44 Social Media (10 min, SRHI = 75)

Early to Rise
Day 422 Sleep Recording  (2:20|2;50|11:30|12)
Day 393 Bedtime Curfew (DID NOT DO)
Day 231 Wakeup Alarm

Good sleep. Went on a photography adventure into the mountains outside Barcelona with a friend - hence a few missing habits.

Day 1266, Recouped From Travels

Day 1266 Record Keeping
Day 1238 Fixed Meditation (10 min)
Day 1113 Writing (3 Pomodoros)
Day 652 Rowing
(30 min, 4700 m)
Day 393 Mobility/Stretching (
10 min, hip stretch & back smash)
Day 43 Social Media (30 min, SRHI = 74)

Day 57 Monday Meal Prep (DID NOT DO)

Early to Rise
Day 421 Sleep Recording  (4|4:20|11|12)
Day 392 Bedtime Curfew (DID NOT DO)
Day 230 Wakeup Alarm

Good sleep. Back from travels. Analysis and pics to come. Meal prep is dicey in these times after a trip and before an upcoming one (I'm going out of the country yet again next weekend).

Day 1254

Day 1254 Record Keeping
Day 1226 Fixed Meditation (DID NOT DO)
Day 1101 Writing (3 Pomodoros)
Day 640 Rowing
Day 381 Mobility/Stretching (DID NOT DO
Day 31 Social Media (15 min, SRHI = 71)

Early to Rise
Day 409 Sleep Recording  (11:30|12:30|9:30|10:20)
Day 380 Bedtime Curfew (DID NOT DO)
Day 218 Wakeup Alarm

Bad sleep. I ran out of time today, and had to drag myself through the tasks I did do. Southern France is going through heat wave that is particularly taxing for me in terms of focus and energy. I've also been sleeping horribly. I'm beginning, however, to believe that recording is hugely important, because it gives me a grasp of potential patterns of dropped behaviors, how to change that, and it helps me better stick to my routines across time while traveling.

Day 1252 & Southern France Road Trip

Day 1252 Record Keeping
Day 1224 Fixed Meditation (10 min)
Day 1099 Writing (4 Pomodoros)
Day 638 Rowing
(walking, beach, traveling)
Day 379 Mobility/Stretching (10 min, hip & calf stretch, achilles smash
Day 29 Social Media (10 min, SRHI = 68)

Early to Rise
Day 407 Sleep Recording  (11:30|12:30|9:30|10:20)
Day 378 Bedtime Curfew
Day 216 Wakeup Alarm

Ok sleep. Missed several days last week. I intended to max out my habits for the entire week before traveling, but I couldn't finish out the week, which seemed to be due to delayed onset endurance depletion.  Now in Southern France and working. Stopped in Toulouse on Friday to meet a friend, then drove to Narbonne today. I'm interested to see how well my work will last through the trip - I'm sure it'll be easier since I'm traveling with two remote workers.


Day 1246

Day 1246 Record Keeping
Day 1218 Fixed Meditation (20 min)
Day 1093 Writing (2 Pomodoros, hard)
Day 632 Rowing
(HIIT, 14 min, 15s:60s, 2500 m)
Day 373 Mobility/Stretching (15 min, hip stretch & back smash
Day 23 Social Media (20 min, SRHI = 68)

Early to Rise
Day 401 Sleep Recording  (2|2:30|(7:30-9)|1:20|2)
Day 372 Bedtime Curfew
Day 210 Wakeup Alarm

Ok sleep. Horrendous sleep.

Day 1245 & Travel Sandbagging Experiment #2

Day 1245 Record Keeping
Day 1217 Fixed Meditation (20 min)
Day 1092 Writing (4 Pomodoros, hard)
Day 631 Rowing
(40 min, 5700 m)
Day 372 Mobility/Stretching (15 min, hip stretch & back smash
Day 22 Social Media (30 min, SRHI = 71)

Day 54 Monday Meal Prep (DID NOT FULLY DO - 3 meals planned, groceries done)

Early to Rise
Day 400 Sleep Recording  (3|3:15|11:50|1)
Day 371 Bedtime Curfew
Day 209 Wakeup Alarm

Ok sleep. Ran out of time to finish up my full meal prep, but will do so tomorrow. Also, Social Media looks like it may have it full habituation. We'll see in the next week!

Travel Sandbagging Experiment # 2
Last September I attempted an experiment using a technique I've called Sandbagging - artificially loading myself in order to lighten the load abruptly to simulate greater control. An example of this would be doing 3 habits, and when the going gets tough, just quitting two of them. The theory is that the first one will sail freely upwards (like sandbags on a hot air balloon) easily into full habituation.

This experiment involved Travel. In "Experiment on Sandbagging and Travel: Part I and Part II" I upped all my daily minimums for habits during the week before. According to one of my theories, Delayed Endurance Drain (written about in "Delayed Onset Willpower/Endurance Drain") the load of stress on the system manifests itself about a week later with ego-depletion and negative emotions. Do more this week and it's going to feel really rough next week. The theory was that if I stressed myself out through working hard a week before travel, I'd be expecting a hard load during travel, where I'd drop everything to really low minimums. Ideally, this would functionally raise self control levels, allowing me to nail my habits on the go, rather than just opting out of them and picking them up when I get back home.

It worked - though, whether it was because of the technique or because I'm just better at self discipline is anyone's guess. Still, I'm gong to try it again as I have about a week of travel through Southern France starting this Friday. It's not for work, and it's going to be really relaxed since Lydia and I are traveling with another remote worker who needs to put in 8 hours a day. 

For me right now, the Holy Grail of behavioral change lies in adherence to routines despite massive disruptions, like travel. Happily, I do enough travel to test techniques like this out, so we'll see if it works again!

Day 1242

Day 1242 Record Keeping
Day 1214 Fixed Meditation (DID NOT DO, time restraint)
Day 1089 Writing (2 Pomodoros, hard)
Day 628 Rowing
(20 min, 3300 m)
Day 369 Mobility/Stretching (10 min, hip & achilles stretch
Day 19 Social Media (20 min, SRHI = 65)

Early to Rise
Day 397 Sleep Recording  (1|215|12:30|1)
Day 368 Bedtime Curfew
Day 206 Wakeup Alarm

Bad sleep, but for external reasons.

Day 1241

Day 1241 Record Keeping
Day 1213 Fixed Meditation (15 min)
Day 1088 Writing (3 Pomodoros, hard)
Day 627 Rowing
(30 min, 4400 m)
Day 368 Mobility/Stretching (10 min, hip stretch & back smash
Day 18 Social Media (20 min, SRHI = 66)

Early to Rise
Day 396 Sleep Recording  (12:30|1:30|11:30|12)
Day 367 Bedtime Curfew
Day 205 Wakeup Alarm

Good sleep. 

Day 1240

Day 1240 Record Keeping
Day 1212 Fixed Meditation (15 min)
Day 1087 Writing (4 Pomodoros, hard)
Day 626 Rowing
(30 min, 4400 m)
Day 367 Mobility/Stretching (10 min, hip stretch & back smash
Day 17 Social Media (20 min, SRHI = 64)

Early to Rise
Day 395 Sleep Recording  (1|1:15|8:50|11:40)
Day 366 Bedtime Curfew
Day 204 Wakeup Alarm

Ok sleep. Social media is becoming a habit incredibly fast. I suppose it makes sense given that it is gamified, but I never actually carefully tracked how automatic things could get back when I solely used gamification to attempt routines.

Day 1239

Day 1239 Record Keeping
Day 1211 Fixed Meditation (15 min)
Day 1086 Writing (3 Pomodoros, hard)
Day 625 Rowing
(30 min, 4600 m)
Day 366 Mobility/Stretching (10 min, hip smash & back smash
Day 16 Social Media (20 min, SRHI = 63)

Early to Rise
Day 394 Sleep Recording  (3:15|3:30|11:45|12:45)
Day 365 Bedtime Curfew (DID NOT DO)
Day 203 Wakeup Alarm

Ok sleep. 

Day 1238 & An Ego Depletion Scale

Day 1238 Record Keeping
Day 1210 Fixed Meditation (15 min)
Day 1085 Writing (3 Pomodoros, hard)
Day 624 Rowing
(20 min, 2900 m)
Day 365 Mobility/Stretching (10 min, hip & plantar smash
Day 15 Social Media (10 min, SRHI = 59)

Day 53 Monday Meal Prep (48 min for 6 split lunches, 4 dinners planned)

Early to Rise
Day 393 Sleep Recording  (12:40|1:10|8|11)
Day 364 Bedtime Curfew
Day 202 Wakeup Alarm

Ok sleep. Really low on energy, completely drained on Friday, hence the skipped recording. Today was pretty difficult, but I used my rudimentary ego-depletion protocol after sitting around procrastinating at my computer. It worked. I'd like to do an experiment on this, and after a bit of research found an ego depletion scale. The original paper describing it is hard to track down, but there is what looks to be a dissertation posted online from the Netherlands that has the scale in its appendix. 

This is interesting in that it gives me a metric to measure states of ego depletion and how best to practically circumvent them. It also, if inverted, could potentially give me a willpower metric, something that's been sorely missing in my larger theory, and could get me a step closer in coming up with a self-help equation.

Day 1234

Day 1234 Record Keeping
Day 1206 Fixed Meditation (15 min)
Day 1081 Writing (DID NOT DO)
Day 620 Rowing
(walking, 1 hour, 20 min)
Day 361 Mobility/Stretching (10 min, plantar smash
Day 11 Social Media (DID NOT DO, SRHI = 51)

Early to Rise
Day 389 Sleep Recording  (12:40|1:10|8|11)
Day 360 Bedtime Curfew
Day 198 Wakeup Alarm

Ok sleep. Wanted to take day off, ended up doing most of my habits anyway. 

Day 1233

Day 1233 Record Keeping
Day 1205 Fixed Meditation (15 min)
Day 1080 Writing (4/30 Pomodoros)
Day 619 Rowing
(20 min, 2900 m)
Day 360 Mobility/Stretching (10 min, hip stretch & plantar smash
Day 10 Social Media (10 min, SRHI = 49)

Early to Rise
Day 388 Sleep Recording  (12:20|12:30|8:30|10:30)
Day 359 Bedtime Curfew
Day 197 Wakeup Alarm

Good sleep. Excellent and really hard writing practice. Switched from 30 minutes sets to 25 minute Pomodoros with 5 minute breaks.

Day 1231 & 1 YEAR OF MEAL PREP!

Day 1231 Record Keeping
Day 1203 Fixed Meditation (15 min)
Day 1078 Writing (3/30 min)
Day 617 Rowing
(30 min, 4200 m)
Day 358 Mobility/Stretching (10 min, back & plantar smash, achilles stretch
Day 8 Social Media (10 min, SRHI = 52)

Monday Meal Prep (4 dinners planned, 6 lunches prepped, 58 min)

Early to Rise
Day 386 Sleep Recording  (1:30|2|10|11)
Day 357 Bedtime Curfew (DID NOT DO)
Day 195 Wakeup Alarm

Great sleep.  52 weeks of Meal Prep, and it didn't feel that long at all. This has been by far the best habit I've trained (after multiple failures) for eating. It's by no means a mastered skill, but compared to my failures, I feel I'll look back at it as a lynchpin behavior.

Day 1228

Day 1228 Record Keeping
Day 1200 Fixed Meditation (DID NOT DO)
Day 1075 Writing (DID NOT DO)
Day 614 Rowing
Day 355 Mobility/Stretching (DID NOT DO
Day 5 Social Media (DID NOT DO, SRHI = 27)

Early to Rise
Day 383 Sleep Recording  (1:40|2|11|11:40)
Day 354 Bedtime Curfew (DID NOT DO)
Day 192 Wakeup Alarm

Bad sleep. Didn't feel very well, skipped a  lot of my habits today.

Day 1227

Day 1227 Record Keeping
Day 1199 Fixed Meditation (15 min)
Day 1074 Writing (DID NOT DO)
Day 613 Rowing
(1 hour, 8100 m)
Day 354 Mobility/Stretching (10 min, tricep and plantar smash
Day 4 Social Media (10 minutes, SRHI = 47)

Early to Rise
Day 382 Sleep Recording  (1:40|2|11|11:40)
Day 353 Bedtime Curfew (DID NOT DO)
Day 191 Wakeup Alarm

Ok sleep. Very depleted. Engaged my ego depletion protocol, and managed to get most of my routine done.

Day 1225

Day 1225 Record Keeping
Day 1197 Fixed Meditation (15 min)
Day 1072 Writing (2/30 min, 1 round research/blogging)
Day 611 Rowing
(30 min, 4800 m)
Day 352 Mobility/Stretching (10 min, hip stretch, back smash
Day 2 Social Media (10 minutes, SRHI = 12)

Early to Rise
Day 380 Sleep Recording  (2|2:30|10:15|10:40)
Day 351 Bedtime Curfew (DID NOT DO)
Day 189 Wakeup Alarm

Ok sleep. Really ego depleted today, but started doing my depletion protocol, which I'll write about in the future, which allowed me to power through.