If you will go through the posts I made in the past months you’ll see at least 2 of day 1 of XX. Like, I really wanted to create good habits for my future self and the future generation but I keep failing. It took me a year to create the Duolingo habit and that’s one for the books. One thing I realized that keeps me going back to the old habit is not being intentional and forgetting my intents when things become difficult. Because I do not remember my intents, I just let my flight instinct kicked in and escape the things I needed to do.
Today, I wanted to define the intents of my long overdue good habits that my present self have been long imagining that my future will thank me. Generally, the intent was to build a good routine that will unleash the potential I have in me but I needed to be more specific.
To have a healthy body:
- exercise for 10 mins in the morning
- shower everyday
- intense exercise at least once a week
- avoid sweets
- avoid oily and salty food
- avoid highly-processed food
- sleep for 7-8 hours everyday
*ask yourself:
before 5pm everyday, have I exercised or showered today?
each Friday, have I done any intense exercise this week?
before buying or taking that food in your mouth, is this very sweet, salty, oily or highly-processed? If yes, say NO to it FIRMLY.
To have a healthy mind:
- meditate everyday for 5 minutes first thing in the morning
- focus work for straight four hours – remove distractions
- read a full journal article everyday
- read non-academic book for 15minutes everyday
- meditate for 5 minutes before going to sleep
*ask yourself:
before scrolling mindlessly in the morning, have you done meditation?
what is keeping me distracted?
should I protect this work hours?
have I read a journal article today?
did I use any of my 15 minutes to read something not related to acads?
before going to sleep, have I meditated?
To have a healthy work-life balance:
- work with intention, attention and focus for at least 40hrs a week
- talk to family and friends at least 2-3x a week
- give yourself a mindful rest on one of the weekends not thinking of anything
- if you work your best, treat yourself on a vacation without feeling guilty
*ask yourself:
today, have I worked at least 8hrs intently with my full attention and focus?
this week, have I talked to a friend? my bf? or family?
what am I thinking while I am resting?
did you do your best for this month/s?
You are free to use this template. Write your answers everyday on a physical paper to remind you of these habits that you are trying to create.
larswrites 