up:: Habits MOC tags::#habit#log/journal

Charting out habit cycles in my life circa 2013 §

The following is an example of me considering the habitual cues in my life that I wanted to control in March of 2013.

MORNING §

Mini Workout §

• Cues: Not thinking, just getting out of bed and going to the bathroom.
• Routine: Proprioception Balance: 30 secs both sides
  • Joint Warm-up: Ankles, knees, hips, elbows, shoulders, neck [Alt: Walk 5-10 min]
  • 25 Bird Dog/Fire Hydrants / 25 Retraction Pushups / 25 Abs: Plank Spiders
  • 25 Bodyweight Squats/Lunges / Headstand 1 min
  • Visualize a great day with good standing posture
• Reward: Early morning feeling of accomplishment, self-control, and endorphins.

Breakfast §

• Cues: Finishing good standing posture visualization
• Routine: Prepare Greek Yogurt, Almonds, Cinnamon / Have vitamins, stimulant
• Reward: Satiation of hunger. Healthy and smart start.

Ask ?s: Day Orientation, Goals, and Journal §

• Cues: Bring food to my room. Full body stretch before sitting down = Ask ?s
• Routine: Open up a New Note in Evernote / Start asking questions and answering them. Talk out loud for some of it.
• Reward: Clarity, a sense of purpose, and the alignment of priorities and energy.

EVENING §

Biz: Reflect and Plan with Team §

• Cues: Approaching 5pm or the end of the main work day.
• Routine: Recap what I’ve accomplished today. What I didn’t. What the next steps are. / Connect with the team and go over the day. / Plan the next day.
• Reward: Clarity, a sense of purpose, and the alignment of priorities and energy.

Workout §

• Cues: Emotional sense of finishing the work day. Put on workout clothes. Time is around 5pm. Sometimes with others.
• Routine: Lucia Stance 2-5 min
• Reward: Feeling of self-control, confidence, endorphins, and a vibrant and healthy body; and renewed energy for the rest of the day.

NIGHT §

Lucia Stance §

• Cue: Emotional sense of finishing the day. By myself. Night.
• Routine: Lucia Stance 2-5 min
• Reward: Sense of Control and willpower.

Reflect and Plan §

• Cues: Finishing the Lucia.
• Routine: Reflect: Winning Moments / Journal, Muse / Chart next day / Ask ?‘s
• Reward: Accomplishment, growth, a sense of cementing memories.

Stretch & Yoga Stretch §

• Cues: Finishing planning next day. Standing up.
• Routine: quick full body / shoulder stand, cradle, wheel barrow, sitting stretch, headstand
• Reward: Satiation of hunger. Healthy and smart start.

PMR & light Visualization §

• Cues: Finishing headstand. Lay down in Savasana.
• Routine: PMR the body for 5 min / lightly visualize the next day / record any floating or lingering thoughts.
• Reward: A sense of preparation and confidence.

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• Back Matter
  • dates:: 2013-03-10

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