Live Tracking–Daily Habits Index

One of the big goals for Project 2018 is to setup daily habits that will help me with with this year’s challenges and to thrive over the next decades.  Some habits contribute more than others to my health, so I’ve rated each with either 5 points or 2 points.  Overall, I can get 45 points per day.  See below for descriptions of each item.

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Index breakdown

5 Point Items:

  • 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
  • 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
  • Water: The goal is 3 liters for most days. Getting in this much water means that I’m not drinking much else
  • Bedtime: 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
  • 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.  This is important enough to get 5 points

2 Point Items:

  • Comfort zone challenge:  Identify and execute at least 1 thing per day outside of my comfort zone which contributes to my goals.  This can be health and fitness related, but often can be something I need to get on top of in life or work
  • Mobility/stretch/yoga session: Contributing to my overall goal of having a full range of motion.  I am currently nowhere near that
  • Daily unwind: 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
  • Red wine: Speaking of hydration and unwinding, a small amount of red wine is fine, large quantities, not so much.  I’m putting a limit of 2 dLs to get the points
  • 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