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  1. My last challenge was a mixed bag and a learning experience. I started strongly in all areas and then lost track. For my exercise goal - life got in the way a bit. For my habit goal – I didn’t get to it being a habit and then lost it altogether For my Food goal – I started brightly, but due to the way I had step-up the challenge I changed direction after 2 weeks and lost touch with the goal. For my inertia goal – inertia got the better of me for the most part but I managed to take a couple of baby steps. My challenge this time around is basically the same as the last challenge – if the goals were important enough last time they should still be important now. I am still trying to work out how to make them work more effectively this time – I haven’t quite figured this out yet, but the challenge must start regardless of whether I have this finalised or not. Goal 1: Exercise every day, including: 3x week Parallettes, 2x week getting moving and having fun. In the last challenge I set myself the goal of 3x week parallettes and 2x week moving and having fun. I did fairly well with both, averaging about 60% on my parallettes goal and 75% on my getting moving goal. Even though I wasn’t entirely successful with this goal I want to step it up a bit by aiming for some exercise every day, just so that I am maintaining the minimum and not letting myself go completely. I will set the minimum as 25 air-squats or 2x 1minute plank. I will aim to reach my main goals by planning my week ahead. Planned activities: 3x parallettes Leg workout 1x Frisbee session Yoga Just a warmup 25 air squats 2x 1 minute planks Hiking Goal 2: Maintain habits - Sleep 8 hours a night and get up to my alarm everyday in the morning. (Edit: It occured to me that the getting up is the part I want to prioritise. I get about 8 hours sleep a night but I don't want to mark myself down if for whatever reason I cannot get 8 hours sleep but do get up to my alarm) The maintain habits title of this goal is a little deceptive as it is really a ‘keep trying to build a habit’ goal as I have never quite got this part of my challenges up to something which I would describe as a habit. Last challenge I started well but dropped to an overall average of 1 day out of 3 by the end. Much better than 0 day out of 3 but something which I aim to be the foundation on which I aim to build the other aspects of my challenge. Habit formation: Can I incorporate some sort of reward to make this stick? Practice: Doing the same thing over and over again leads to the creation of a habit. At the moment I have practised not getting up to my alarm many times and therefore it is my fall-back option. Clearly getting up in the morning to my alarm would be great practise towards forming this habit, but this goes against my current programming, which is why I have this goal to try and change it. Therefore this challenge I will practise in the evening my getting up routine. This a bit bizarre and will feel weird, but if I can get the feeling of getting up ingrained into me then it will make the whole thing easier in the morning – at least in principle. Goal 3: Food – Drink a protein shake every morning. My food goal in the last challenge was planned to be specific at first and then undergo a re-evaluation. What resulted was 2 weeks of everything going well then the re-evaluation after which I did nothing. With this in mind my goal will now be a specific one: drink a protein shake every morning. This is a bit of a weak food goal for me as I am not sure if I really need to add additional protein to my diet. My gut feeling says yes, but I am probably not so far off in reality. Either way I feel that this is not detrimental and will at least be a positive on days when I have been doing parallettes or sprinting. I can also do it and record it easily, which are important criteria. I plan to use this as a first positive step towards shoring up my diet and can be a model for specific food changes in subsequent challenges. Strategy: Make the protein shake the night before. Goal 4: Life Goal (overcoming inertia) - Finish the data analysis for my project so that I can send it off for the next step. Daily small steps. I have a project I worked on for a long time that has never been finished due to overwhelming inertia that arises from it being connected to a bad period of my life, a terrible working environment surrounded by people who basically pschologically abused me. It wasn't nice and I didn't know how to deal with it. I have now escaped the environment but find myself unable to tackle the project as it is still connected to all of these feelings. On the other hand not completing the project is one of the things that keeps me up at night. I want to be a finisher and I want to complete the project for myself regardless of what comes out of it at the end. I just need to get it off my back so I can stop thinking about it. I know what I need to do, but I need to get myself back into it (it is a year since I have touched it), do some data analysis and then send it on to someone who can do the next step. It makes me sad and uncomfortable just thinking about this goal, so I really do need to get it done so that I can get back on with my life. This introduction is pasted directly from my last challenge where I didn’t manage to overcome inertia in this area. I need a better strategy for how to do this and maybe some sort of reward structure to make it fun and try to distance it from the problem at the root of it. For the benefit of my confidence and psychology I really need to make some in-roads here.
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