A new year, a new plan.

I’ve learned a lot about setting goals and keeping them since I started my Healthy Living Goals back on January 1st, 2019.

I picked up the book Atomic Habits around then, and it both reinforced some good systems I had in place and also gave me new and powerful insights to keep my good habits going. I used a year-long calendar to track my goals and continued doing this for ’20, ’21, and ’22, but decided I didn’t need it for 2023. And while I did a fantastic job with my fitness. I did however develop a herniated disc in my neck that set me back quite a bit at the start of the year, but I came back with a new focus and feel that my body has responded and recovered. But on a less successful note, I totally let my meditation commitment slide.

For 2024 I’m going back to my calendar, and I’m publicly sharing my goals, because I know it’s a good external motivation for me to make my goals public. Here they are:

1. An average of 6 workouts a week. 20 minutes of cardio, stretching, and at least one body part pushed to 3 hard sets.

2. Meditation: A minimum of 10 minutes daily, and one day for longer than that, (tracked with a black dot on my daily sticker when I at least double the 10 minute minimum).

3. Writing my Daily-Ink every day… Continuing my streak from July 2019. While this is already a consistent daily habit, I think it’s great to have one goal on my calendar where I have a continuous streak running.

4. More writing/creating: My goal will be to write, or edit videos (a project with my uncle), or doing something creative, 3 times a week for at least an hour. Most if not all of this will be on the weekends, but I also plan on making more time for myself daily.

How will I find more time in my week? I plan on being on my phone less. A lot less. I haven’t always been great with my phone habits but I think it got worse in 2023. I’m going to cut my scrolling. I’m going to start writing blog posts on my laptop rather than phone. I’m going to schedule time when my phone is on the counter rather than on me.

I rarely watch TV, I don’t watch sports, I think I can meet my above goals by sticking to current habits and just using my time better. I’m writing this (admittedly on my phone) on New Year’s Eve. I tried before, but unsuccessfully, to write at night rather than in the morning, so that I have more time for things like meditation and stretching when I wake up.

So there you have it. I do have a few physical goals beyond regular workouts. But having just spent 6 and a half months getting my left arm (almost) back to full strength, because my herniated disc pinched a nerve that seriously impinged the strength of most exercises I did with that arm… I consider these goals secondary, and may cautiously change these if they push me too hard.

These goals include:

• 30 pull-ups (I did 15 today for my first set and 10 on a second set). When I first had this goal it was also along with the goal of 60 pushups… I did that one morning last month. 💪😀👍
• Bench 225 lbs (two 45 plates on each side of the bar). This is something I did (albeit not for full sets) at the start of the year, but I have a way to go to get back there, and even further to be doing full sets at that weight.
• A 30 second unassisted handstand. I have had this (unattained) goal for a number of years. I was on a roll until a minor shoulder injury, then never got back to trying.

Again, these are goals that may change but I wanted to put them ‘out there’. My fully committed goals are the 4 numbered ones above. I’m truly excited about what 2024 has in store!