Tag Archives: goals

Beyond just keeping the streaks alive

One of the most influential books that I’ve read in a while is Atomic Habits by James Clear. I was already on my fitness path when I started listening to it, and ideas in this book cemented the patterns I needed to stick with. I’ve shared some tips before, and I’ll re-share them here after a few thoughts.

Usually I struggle during my busiest times. That’s when there is always an excuse not to work out or spend time writing, etc. However, recently I’ve struggled when I’ve had more time. It’s weird, when I’m busy, I make time… when I have time, I take too much time and wallow a bit. This has been hard with my workouts. I take my time between sets. I don’t push myself as hard as I should. I spend too much time on my phone and have to rush my workout. It seems that I’ve gotten into a rut where the workout doesn’t give me the satisfaction I usually get.

Part of the struggle is that when I push myself, I seem to stay sore for too long and my back tightens up. So, instead of going at 80%, and spending more time stretching, I just go at 60% and waste a lot of time. This isn’t as bad as not working out. And that’s an important point. I’m keeping my streaks going. Besides one ‘one dot day‘, I’ve been able to maintain an amazing record of workouts, I’m on track to meet my archery goal of 100 days of shooting this year. With a few lapses, I’ve almost done meditation every day this year, And I have a perfect record for writing every day. I’m keeping my streaks alive.

The part I’m struggling with now is that while I’m fitter than I was at 34, 20 years ago, I’m feeling like I need to inject something different into my routine. It has been a couple months now of going through the motions and while that’s better than not exercising, it’s also not very rewarding. I think I really need to re-evaluate what my targets are for 2022, knowing that I’m going to stick to my current targets until the calendar year is over. I need to think about what my fitness goals are going to be? I need to increase my meditation and do some in silent sessions rather than just guided ones, because I feel that I’m not getting a lot out of the 10 minutes that I try to meditate each day… and yes, I know meditation is about the process and the trying, but I’ve been doing this for a few years now and my monkey brain still treats each session like a contest to see how many things I can think about while trying not to think about so many things.

I know I’m always hard on myself. I don’t think that’s necessarily a bad thing. But right now it’s not enough to just keep the streaks going. I feel I need to do more. I need to inject a little enthusiasm into what I’m trying to achieve, and have some (realistic) targets to aim for. Keeping the streaks alive is extremely important, but the streak itself can’t be the reason I’m doing things. I can be both happy about my consistency, and wanting to focus more on my progress, and I guess that’s exactly where I am right now.

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My tips I shared a while back:

1. A year-long calendar poster. You get to see at-a-glance how you are doing and you can motivate yourself to meet your goals at the end of the week if you are not on target.

2. The best time to start a new streak is RIGHT NOW. I mentioned this in the video, don’t wallow in disappointment. There are only 3 weeks (starred) in the chart below that show weeks that I didn’t get at least 4 workouts in. I didn’t let those weeks define me.

3. Reduce friction. Here are 3 examples:

  • My stickers and sticker chart are right next to my treadmill. I make it easy to track and see this.
  • I have a pair of runners and a shoe horn in my exercise room. I never have to look for my shoes, and I don’t need to tie them, the shoehorn allows me to slide my feet in while still being tight enough to run in. Also, my headphones, and all equipment are where I need them… Always ready, and I never need to search for them.
  • Don’t exercise at your maximum every day. Some days I push really hard, and some days I go at 75%. A day when you are feeling low, give yourself an effort break, but don’t give yourself a break from actually doing exercise. If you end up doing 3 workouts at a lower effort, you’ll have the drive to push when you feel up to it. Make the friction about how hard you work out, rather than if you are going to work out or not.

4. Share your goals with others. You are more likely to hold yourself accountable if you have made your goals public. That’s partly why I did my original post in January, and promised in that post that I would do this update.

5. Be vigilant at your busiest times. It is really easy to say, “September is too crazy”, or “I’ll get started as soon as things calm down.” There will always be an upcoming busy time to deal with. Things won’t calm down (sorry, but you know this is true). If you want this to work, make it work when you are busiest and the rest of the year will be easy.

Going to bed too late

I tend to fall into bad sleep patterns. It’s easy because I like to stay up late and I also like to wake up early. I wish I lived in a country that did siestas.

There is something about being up between 10pm and midnight that I enjoy, even when I’m exhausted. But when I get up well before 6am, a midnight bedtime is a bit hard to do several days in a row. When I was younger, I could live off of 4.5 to 5.5 hours of sleep a night, but as I got older it definitely affected my ability to be productive during the day, and I realized I needed more sleep.

But every now and then I get into the bad habit of staying up way too late. And often that triggers insomnia, which makes matters worse. I need to force myself to go to bed earlier. This is one place in my life where i battle with myself. There is a huge knowing-doing gap.

I still woke up before my alarm this morning, but I’m slow to get going, and needing to talk myself into my workout. I get things done at night at the expense of a productive morning. It’s not a great cycle.

This is just me making it public that I need an earlier bedtime, because for me the public declaration is a good step towards action… or is it non-action when I’m talking about adding more unconsciousness? 😜

One dot day

Last Friday was a one sticker day for me. It was my first this year. I have been keeping a sticker chart of daily goals since January 2019. This year I give myself stickers for:

• Meditation (10 min. minimum)

• Exercise (20 min. cardio & a little weights or stretching)

• Writing (this daily blog)

• Archery (with a goal of 100 days this year)

On Friday morning I wrote my post and then got distracted with work emails and didn’t exercise or meditate. I thought I’d come home and make it up. I didn’t. That was the fourth meditation I missed out on in three weeks, whereas I had an over 130 day streak going around this time last year. So I recorded my only one sticker day this year.

Remembering that the best time to start a new streak is right now… I had two four-dot days this weekend, and while I won’t be shooting arrows today, I’ll meditate and exercise right after setting this post to be published this morning. Letting my meditation slide a bit has been a bad habit, and I’ll work on changing that for the rest of the year.

The sticker chart has been life changing for me. It seems simple, but with it I don’t overestimate what I’ve done in a week. It keeps me honest, and it keeps me motivated. No more one dot days for me!

Death by a thousand paper cuts

This is the term I use when too many small things come my way. I then spend my entire day successfully getting two-thirds of those things done, and creating an unruly ‘to do’ list for the next day, after staying at work a little longer than I hoped.

I haven’t done it yet this school year, but today I’m blocking some time in my calendar for a project I’m hoping to get done in the coming weeks. It was a September goal that never happened.

It’s quite apparent to me that unless I slot time in for visioning and projects that move my schools forward, the paper cut tasks win me over and consume my day. Blocking this time off won’t magically create more time in my calendar. I’m not going to suddenly have less little things to do… but I’m not going to go home feeling like I spent the day getting paper cuts. I’ll feel more like I had a productive day rather than just a busy day.

I know that when I do these things that I want to get done, (which I know are good for my school), then I don’t go home feeling like I want to describe my day as ‘death by a thousand paper cuts’. I know that I will feel a lot more like my day accomplished something beyond the many little (but important) things land on my desk.

Here comes the rain

It’s dumping outside this morning. That will happen when you live on the edge of a rain forest. It will happen a lot more as we creep into November, which is probably the wettest month in the Vancouver Lower Mainland, or maybe that’s February? The point is, we are heading into a whole lot of wet in the next while.

But today I have a walk up the Coquitlam Crunch trail planned with a friend, and we have a goal to do this trail once a week, at least 34 times, this school year. Today will be #3.

https://youtu.be/oMRU28bY14I

That will mean a lot of hikes in the rain. While it’s less than 30 minutes to the top, it’s almost an hour long. That’s long enough that if you aren’t dressed appropriately you are going to get soggy and cold. And I hate being cold!

So, I’ll bundle up, get sweaty in too many layers, and be happy to be outside with my buddy. Because when you live where we live, you either go outside and get wet, or you coop yourself up inside for several months of the year. It’s time to get wet…

Feed your focus

In my morning meditation’s lesson, as part of the Calm App‘s daily 10 minute meditation, this quote was shared:

“Starve of your distractions, feed your focus.” – Daniel Goleman.

This is a wonderful quote, but it is easier said than done. It’s challenging because our distractions often bring us joy or at the very least, entertainment. But this goes well with the idea that, ‘Your priorities are not your priority‘. What is your focus? If your focus is just getting work done, or completing a series of tasks, that’s not really something to focus on. It’s analogous to having many priorities, which in turn is not a priority.

What’s your focus? What do you want to accomplish? If you find that thing that drives you, that makes you want to wake up earlier in the day to achieve or that you will stay up late trying to finish. If you find that kind of focus, well then it’s easy to feed. It’s then easier to starve your distractions… or at least limit them.

Things that I do:

• A morning healthy living routine to feel a sense of accomplishment before I start my day.

• Time limits on apps that I enjoy, and that entertain me. (This way I can still get some joy out of distractions, but the time spent on them fit within a threshold that doesn’t suck my time away mindlessly.)

• Calendar time to do the thing I really want to get done, and not just the things I have to do.

All that said, I still go through times when I seem to lack focus, or forget what I truly want to focus on. I still have bouts of procrastination and distraction. There are times when I have to intentionally starve my distractions. But in combining teo ideas, if I choose a single priority that I want to accomplish, and I also feed my focus on that priority… I get stuff done, and it feels amazing.

In the gold

Last Friday was my first time shooting arrows in 5 and a half weeks. I was happy to score a 283 with my personal best being a 289. Further to that my best score, hit twice before, was using my fat, tournament arrows (known as line-breakers because they can miss a section by a fair bit and still touch or break the line for a higher score). Yesterday I got my 3rd 289, and this time with my micro arrows, that are much harder to score with. I’m using these arrows for the summer because they can be used outside for distance, without being blown around too much like the tournament arrows would.

Here are my scores yesterday and today with my micros:

August 16th: (tied personal best)

August 17th:

These are great scores, and on my way to tying my personal best I was able to stay all in the gold for only the 3rd time. Then today I almost repeated this, except for a mental lapse in the 9th end. Interestingly enough, my mental lapse was on the 2nd arrow, when I had a big movement of my bow hand just as I was shooting. I was lucky and got the shot off before the big move, so I managed a 9, but then I was still thinking about my luck and was angry at myself and the next shot was off, despite physically being more stable than the previous shot. This isn’t a sport where you can keep thinking about your last shot and still shot well.

This consistency staying in the gold is great for me. I hope to be able to be even more consistently ‘in the gold’ (scoring 9’s or better every shot). If I can focus on this in the coming weeks, I know that I’ll be able to beat 289 soon. The priority though is consistency rather than score. If I keep my ‘mistakes’ in the gold, a new personal best is sure to follow.

Your priorities are not your priority

I’m listening to ‘The One Thing‘ by Gary Keller and this concept hit me over the head.

For years, there was no plural for the word priority. This makes sense. If you have more than one priority the multiple things on your list are no longer your ONE priority.

I was talking to a colleague today, (we are holidaying at the same campground), on our morning walk we discussed how some days our jobs are such that the 3-5 things we started the day wanting to prioritize remain undone at the end of our day. Other people’s priorities (and problems) get in the way of our own daily accomplishments.

Keller states, “Purpose without priority is powerless.”

Priority, not priorities.

If I were to start my day planning and scheduling to accomplish my one priority, what would that look like? How successful would I be, compared to trying to divide my day between the many things on my ‘To Do’ list? Yes, those things still need to get done, but are all of them a, or my, priority? If I had a daily focus on my one priority for the day, would that change my sense of purpose on those days when things generally get in the way of what I intend to do?

Will the daily act of determining my one priority change my ability to plan and execute?

What’s my one priority for today?

Routine-less holiday

It’s almost 11pm and I haven’t written my blog post or meditated yet. How strange that before I started my sticker chart tracking my habits two and a half years ago, my pattern was: Get busy and don’t do anything for myself, then go on holidays and work like mad to get fit and meet my other goals.

Now, my pattern is: When busy, start my day with writing, meditation, and exercise, and then on holidays I flounder. I used to struggle to take care of myself when I was in work mode, and thrive on holidays, and now it’s completely reversed. It’s so weird to me to see this switch. My two weeks away with my parents were my worst weeks all year for exercise, and I did my daily meditation several times after midnight.

I need to routine-ize my holidays and be more dedicated and consistent. My strategy will be to put tomorrow’s well-being schedule into my calendar for the next day. Tomorrow morning I will take my car in for servicing. Before leaving home I’ll do my exercises, and while waiting for my car I will write my post and meditate. Then I’ll schedule my next day’s activities so that this too becomes part of the routine. It has become obvious to me that I no longer thrive on holiday time, if I don’t have self-care planned into my day.

Goals unmet

This is an observation, not me beating myself up. I’ve been on a good healthy living kick and in the best shape I’ve been in years. However today I looked at my healthy living calendar and I had a target weight written on it… I’m not close to it. I haven’t made any gains that I hoped to.

I’ve already realized that I need to reset goals, but now I think I need to just stop making goals beyond my calendar chart. That chart has been something that keeps me ‘on target’, while other goals leave me disappointed when I don’t meet them. There is a lot going on these days, with the school year ending and a visit home planned, and camping holidays booked… and yet I’m exercising 5-6 timed a week; I’m shooting arrows regularly; I’m enjoying writing every day; and I’ve only missed a couple meditations this year. These are mini celebrations that I don’t need to cloud with unmet goals that push me beyond what I’m prepared to do.

I’m getting stronger, I’m looking and feeling good, I’m meeting my targets I’ve places on myself. I don’t need to push, push, push, and add goals that are too much for me… I just needed to say that ‘out loud’ to convince myself.