One of the big goals for Project 2019 is to setup daily habits that will help me with with this year’s challenges and to thrive over the next decades. Overall, I can get 50 points per day. See below for descriptions of each item.
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- Calories: Did I hit my calorie target? Some days are designed deficit days, and some are at maintenance
- Meal quality: Were my calories from the source or minimally processed? A sliding scale of 1-5 points for the day based on each meal’s composition
- Water: The goal is 3 liters for most days. Getting in this much water means that I’m not drinking much else
- Training: Did I swim, bike, run, hike, and/or strength train?
- Daily activity: My target is to have more than 12,500 steps per day. This is relatively easy to achieve on run, hike, or snowshoe days, but can be a challenge otherwise. BTW, I put my fitbit in my sock while cycling–I’m getting credit for that
- Mobility/stretch/yoga session: Contributing to my overall goal of having a full range of motion. I am currently nowhere near that
- Adventure/fun/social: All work and no play have no place in a healthy life. “Adventure” doesn’t have to be a major life expedition and achievement, but can be just something out of the ordinary routine that brings me joy
- Go to Bed: I’m aiming to be in bed by 22:00 most nights and without any media other than a book, magazine, podcast, or music. This is early for me, but I think it’s a big contributor to my high level goal of having consistently great sleep
- Daily unwind routine: Being able to switch off from the work day for me is critical to reduce other habits like excessive TV, social media, and red wine
- Evening prep: Get my gear, nutrition, and calendar ready for the next day. Many of my missed training sessions and sub par meal choices were simply due to lack of prep