Live Tracking–Daily Habits Index

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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Index breakdown

  • 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