This is the template I created using google spreadsheet with some automatic calculation of total points. You can do something similar. Please leave a comment if you want to use this template, and I can share it.
I have been reading a few books in the past several months in the personal growth area, including Mini Habits, The Power of Habits, Atomic Habits, and Design Your Life.
Although I did try to build good habits before and failed, after reading all those books I realized that, one key reason I failed is that I did not take baby steps. I was too strict with myself and asked too much from myself. For example, one effort was to eat extremely healthy and get six-pack abs. I did get them, but the process was extremely painful and the habit didn’t sustain.
I have been procrastinating with some important but not urgent personal projects (career and life). I decide to take all I learned from these books and combine them with my own personality, and design a system. I myself is a challenge-enthusiastic. Therefore I will base the system on ‘challenges‘, with a difficult level.
Below are the rules:
Plan. Each day in the early morning have 1-10 challenges, which I really want to achieve but might have been procrastinating. These challenges should be very simple and specific.
Each challenge has a point representing difficult level (1-100). For example if you really want but dread workouts, the first challenge could be “wear workout clothes and walk for 1 min“, and difficult level could be 5 points. Number of points should be personal because one task can have different level of difficulties for different person.
The way we assign points is flexible and should be creative. For example, one challenge for me could be “run for 10 mins” with 5 points. Another challenge on the same day could be “run for 20 mins” with 20 points, and another one “run for 60 mins” with 100 points.
You don’t have to finish the challenges. Actually most of the time you shouldn’t. If you finish them all the time, you probably didn’t list enough challenges each day.
Summarize. Before sleep each day, sum the points up and celebrate.
Celebrate. Create a longer-term celebration plan. For example, “I would buy that dress I wanted when my total points reach 200”, “I will go to Hawaii when my total points reach 1000”
Keep track of the progress. Have a spreadsheet (e.g. google spreadsheet) or a hardcover Journal. The format is not important.
I will use google spreadsheet and publish it on this website.
February is American Heart Month. Heart disease is the leading cause of disability (Stats: accounting for 1 in 4 deaths in the United States).
A recent study published in THE LANCET shows a connection between stress and cardiovascular disease.
“Our results provide a unique insight into how stress may lead to cardiovascular disease. This raises the possibility that reducing stress could produce benefits that extend beyond an improved sense of psychological wellbeing,” said lead author Dr Ahmed Tawakol, Massachusetts General Hospital and Harvard Medical School, USA. “Eventually, chronic stress could be treated as an important risk factor for cardiovascular disease, which is routinely screened for and effectively managed like other major cardiovascular disease risk factors.” Reference
Protect our heart by doing those small things:
Pause, unwind, and relax;
Omega 3 is good for heart. Sources include salmon, walnuts, almond, chia, flaxseed, avocado;