ITAA Time Log example
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DateIT activityTimeIT activityTimeIT activityTimeIT activityTimeIT activityTimeTotalNotes
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Green: safe use, under 3 hours daily totalOrange: having total daily use of more than three hours, doing unneccessary activitiesOrange-Red: having daily total use of more than five hours, using potentially triggering activitiesRed: bingeing, watching porn, playing games
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1/10/18Look up maps for tomorrow9:45-9:46pmhaircut research9:46pm-10:330:48I probably could have spent less time looking for a haircut reference, or waited until tomorrow.
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1/11/18look up weather8:51-8:52aemails9:30a-11:15aemails12:46p-123:pskype1:55-2:07pemail8:30p-8:46p
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steven universe8:46p-9:12p3:15It's dangerous watching tv shows. I have three that are on their last seasons that I'm going to let myself finish. After watching tonight, I wanted to go on reddit to read theories etc. I'm not going to.
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1/12/18weather, maps, checked inbox7:12a-7:14a0:02
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1/13/18emails12:15p-12:30pshopping12:30p-2:30p2:15
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1/14emails9:10a-9:20 10"cleaning inbox9:20-10:30, 1'10"haircut research10:55-11:10, 15'emails1:45-2:10, 25"music in b/g3:30-4:30, 1'2'I should clean my email inbox, but I don't want to... The second round of emails was unneccessary.
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podcast in b/g9:50p-
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1/15emails8:10a-9a 50"Emails7:50p-9:50p 2'Skype9:50p-11:15p 1'25"emails11:15p-12:45p 1'30"5'45"I was online a lot today, which is unpleasant, but it didn't feel compulsive. I had a lot of time-sensitive work emails that I needed to respond to, I had an ITAA meeting, and I spent a few hours editing my younger sisters application materials for a job. I probably could have chosen to spend less time doing this, but on the other hand, I think it needed some serious editing and I always want to support her. At the end of the day though, while it's not a binge, 6 hours on my laptop, and being up until 1am, is entirely too much tech for me to feel comfortable.
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1/16emails9:30a-9:40a, 10"emails4p-5:25p 1'25"Mexico9:30p-12a 2'30"4'5"I am helping my mom with an issue she's having with her house. Again, I don't feel that my use was compulsive, but it's too much time in front of a screen to feel entirely comfortable. I feel exhausted.
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1/17skype/mexico10a-11a 1'technical issue2:20p-2:40p 20"check-in7:30p-7:40p 10"skype/email8:10-9p 50"itaa meeting9p-10:30p3'10"Today I made a conscious effort to stay below 3'. Even though I didn't get below, I like that I could move in the right direction.
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Emails10:30p-11:20p 50"
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1/18emails and maps10:20a-10:40a, 20"mexico12:10p-12:20p 10"Mexico/email4:05p-4:10p 5"emails/check in6:25p-... I got lost? it's 9p ~2'2'35"I definitely did some other things I think during that last check in... I reorganized my studio, I set up my new phone, I cut some wood... but I don't like that I lost track of time while using tech.
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1/19mexico/emails9:50a-11a, 1'10"Mexico11:05a-1p, 1'55"Mexico1:10p-2:10p, 1'Mexico/emails2:30p-3:20p 50"Mexico3:30-7:30, 4'8'57"I focused today on helping my family resolve an issue. It was a full day of writing emails, phone calls, skype calls. And 9' with tech is a ton. But as before, I don't feel triggered, I feel exhausted and eager to move away from tech. As in general, I feel very uncomfortable with this much usage. But this is work that needs to be done, and I feel grateful I can have this response. It's 7:30p and I'm going to read or take a walk or paint to clear my head.
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checkin9:46p-9:48p 2"itaa skype9:55-10:10p
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1/20checkin10:13a-10:18a 5"emails10:30-11:55p 1'25"Grant research12p-1p 1'Emails6:30p-6:55p, 25"podcast7:10p-10p 2'50"2'55"Today was better than yesterday. I had one stretch of use when I forgot to take a break at an hour. Still feel down today... not sure how much of that is related to the overuse yesterday
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1/21check-in8:25a-8:30a 5"ITAA1p-1:50p 50"check-in3:30p-3:35p 5"Music in bg6:25-7:30p 1'5"emails/mexico7:30p-9:20p 1'50"
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mexico10:30p-11:40p 1'10"3'10"I forgot to take a break during my 7:30p usage after an hour. I want to start setting a timer. Working from 10:30p-11:30p, I tried to get off after an hour but I was on the phone with my mother and the conversation ran 10" over.
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1/22mexico9:45a-10:45a 1'mexico10:50a-12:10p 1'20"mexico???itaa10:15p-11:30p 1'15"check-in11:30p-11:40p 10"??I was running around in the afternoon and jumping on the laptop to take calls... I didn't keep track every time I used today. I would estimate my total usage to be around 4'
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1/23Mexico9:53a-1:53p 4'etc.???Today I'll probably end up using my laptop a lot. I need to work on something before flying tomorrow, work with my sister on something, and take care of various other things. These are time sensitive matters and I will monitor my feelings throughout the day. ... I worked all day until about 3am to get things ready before my trip.
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1/24job apps
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2/7Check emails9:45a-9:57aWhatsapp9:57a-10:01abank10:01a-10:10ajobs10:10a-10:25aemail10:25a-10:285'45"First day back at tracking. I still have a lot of work to do with the house, but it feels good to have a sense of my usage.
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Mexico10:28a-11:23aMexico11:28a-3:05call lumber yards/printers3:10p-3:30pITAA meeting9p-10p
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2/8to do list9:43a-9:49a 6"emails12:37p-1:03p 26"mexico 1:03p-2:24p 1"21'Mexico3:35p-4:53p 1"18'amazon6:11p-6:24p4"54'I'm closer to staying within my limits today.... Then I worked more in the evening. But I'm still an hour under yesterday, and under five hours.
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emailFinancial spreadsheet6:25p-7:54p 1'29"Personal expense spreadsheet7:55p-8:09p 14"
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2/9photos and email8:13a-8:44a 31"emails4:34p-5p 26"57"I was out most of the day
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2/10mexico10:30a-11:05a 35"NYFA11:12a-12:05p 53"NYFA12:18p-12:29p 11"Pitchfork/nyfa/mexico12:30p-2:30p 2'3'39"Today was a rest day. I wish I had spent less time on Pitchfork but all in all not a bad day. I am still lowering my usage.
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2/11mexico11:35a-11:45a 10"emails11:45a-12:55p 1'10"ITAA1p-2:02p 1'2"Mexico2:02p-4:46p 2'44"emails4'4"I was on track today, even though I was over 3 hours
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2/12emails7:11a-7:20a 9"emails2:46p-3:50 1'4"amazon8p-9p 1'learning Norwegian9:16p-9:59pitaa reading9:59p-11:052'13"Today I stayed under 3 hours, but I was not able to confine my use to a single period in the day.
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2/13emails and messages11:33a-11:59a 26"mexico11:59a-1:20p 1'21"Mexico1:25p-2:30p 1'5"2'52"I'm going to try to set the computer down now in the early afternoon and not pick it back up later, except to study norwegian before bed.
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2/14emails and messages5:48p-6:13p 25"nyfa6:13p-6:20 7"nyfa6:30-7:20 50"1'22"I was out most of the day
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2/15emails and messages9:20a-9:40a 20"mexico9:40a-9:52a 13"duolingo9:52-10:20podcast4:11p-4:30pemail6:37p-7:46p 1'9"It is 6:36. I will check my email, write emails to Alan and the homeowners, text Tiff and call Rosie. I will not use the computer past 7:40p at the latest. ... I used 6" too late, but it was good to glance at the clock and realize I needed to finish up. ... It is 9:12p. I just updated my expense sheet. I could check my email again to see if anybody responded, but I shouldn't. I will not.
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podcast7:54p-8:15pDaily finances8:45p-9:11ppodcast 9:11p-10:24p
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2/16interview preparation12:26p-1p 34"interview preparation2p-3p 1'manuscript editing3:35p-5:15p 1'40"grants7:30p-8:05p 35"itaa website8:05p-9:40p 1'35"5'20"I knew today would require a long time on the computer. I planned it last night and I'm glad I was able to stay on track with what I wanted to do. Some things I couldn't spend as much time on (such as taxes), but I feel that it's time to stop. It's 10:12pm. I will moniter how I feel now after such a long day, and whether I can return to under 3 hours of use tomorrow.
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taxes9:40p-9:55p 15"mexico9:55p-10:10p 15"
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2/170I did not use internet and tech. It was hard. I felt bad.
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2/18email11:15a-11:19a 4"itaa1p-2pnyfa2:07p-3:11p 1'4"Mexico3:39p-4:10p 31"1'39"11:19a. I checked my inbox and it's largely empty. Now I feel as empty as I did before, as unprotected from my self and my feelings. I'm going to close my laptop now until the itaa meeting. I hope it will offer me some relief. ... 3:11p. I applied to several jobs. There was... something else I was supposed to do. Oh, I need to send an email to my mother. ... It's 411p. I want to put the laptop down now.
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2/19email12:53p-1:03p 10"10"12:52p. Today I want to work on my taxes, on my internal file organization, and on fundraising for Still Waters. ... I was still feeling uncomfortable so I decided not to use.
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2/20Mexico1'album reviews8:01p-8:21 20"watch black panther trailer8:28p-8:32p 4"music reviews8:32p-8:46p 14"
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2/21amazon books11:01p-11:09p 8"email11:09p-11:26p 17"25"
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3/18itaa1pm-2:03p 1'3"check blog3:19p-3:25p 6"email3:25p-4:48pfinancial5:31p-8:08p 2"37"podcast8:50p-It's 1:06am. I want to check my email but I won't.
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gmail9:38p-9:40 2"
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3/19email11:39a-1p 1'21"
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4/9email/movie trailers9:53a-10:30a 37"mexico10:31a-11:05a 34"music; nothing else? ; mex docs 9"; 11:08a-directions12:12p-12:16p 4"email5:15p-5:30p 15"1'53"
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music5:29p-email6:35p-6:36p 1"email10:59p-11:12p 13"
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4/10email9:56a-10:02photo editing11:05a-11:37a 32"email11:37a-12:12p 35"look up dinka language1:07p-1:10p 3"email2:53p-3:02p1'25"
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email10:45p-
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4/11email7a-7:11a 11"email/eelam6:40p-7:56p 1'16"music7:57p-8:30pitaa9p-
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4/12staring at my screen11:54a-11:58amom lawyer application/freelancing1:13p-4:12ppodcast4:24p-photo editing4:27p-email6:46p-I didn't keep track of my activity properly today. I think most things led right into the next, and I was also doing activity that required getting on and off the computer a lot, such as photographing and then editing the photos. Today felt okay, even though it was a higher use day. I didn't feel triggered.
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photo editing/mexico/helping sister9:15p-
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4/13Photo editing2:21p-2:34p 13"email2:34"-2:40" wait but why2:40-I used fluidly throughout the day. Nothing overly inappropriate, but it was still too present.
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4/14email12:18p-12:19pwhatsapp12:19p-12:21pto do list12:21p-12:41pnyfa apps12:41p-1:13pcheck to do list3:41-Today I don't want to listen to music or podcasts. When I finish using the computer, I'm putting it away. ... Not listening to music/podcasts has been helpful. Today has been a bit easier than yesterday. I got a full night of sleep last night and I think that really helps. I'm in a coffeeshop to work on my research and step out of studio. I'm going to try listening to music to drown out the coffeeshop music and focus. If it is a problem I'll turn the music off and use my ear plugs. ... It's 12:05am. I am going to put away my laptop now and not pick it back up. I can read or do whatever I want, as long as it doesn't involve tech.
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photo editing4:30p-4:44pjournaling about what to do next4:44p-4:46pResearch for philosophy book6:30p-7:17pemail~15"journaling11:12p-11:37p, 11:45-12:05
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4/15email12:47p-12:51p 4"nyfa12:55p-1:10p 15"itaa1:10p-2:15pwant to check email, but won't.--show digital drawings to fabricator2:23p-2:36p 13"1'32"Today my goal again is to not listen to music or podcasts and to be present with my work and myself.
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want to check my email, but won't.--check to do list, poetry2:45p-3:26 41"email4:47p-4:56p 9"amazon/distracted6:37p-6:50email7:08p-7:10pGot distracted after buying on amazon and looked at studio rental ads for 5". ... I really want to listen to music and podcasts. I think I'm going to try it out, and see whether it causes me to sink unneccessarily into tech or if it could really help my work. If it causes me to get back on the computer, then I must stop. There is one email I need to send today, so I'm going to do that first and then I will be done with the computer for today.
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podcast7:11p-
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4/16email11:30a-11:31astaring at screen12:08p-12:09pgoogling "i hate looking poor"12:23p-12:24pmail3:18p-3:30pemail6:07p-6:13pI keep getting distracted with stupid things. I'm googling questions and opening my empty inbox. It's dangerous. There's nothing I need to use the internet for except itaa tonight. I'm going to turn my wifi off. ... Yesterday listening to podcast went ok. I'm going to listen again with the requirement again that I may not use my laptop for anything else.
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check email7:31p-7:31pemail9:57p-10pitaa10p-
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4/21email7:40a-7:50awatch okja7:51a-8:50a, 9:10a-10aSwitching tabs, etc.10a-10:04aI have been using more because of my insomnia. I'm not listing everything either... and I think the insomnia makes it harder to do this.
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4/22mexico?? 2-3 hours, 3'email5:23-5:25 2"grant applications/mexico5:29p-8:26p 2'57"grants8:34p-8:39p6'+I went to the gym this morning, and have been more or less on my computer since noon, and it's 4pm now. I have been doing important things, including an itaa meeting. But I need to step away now. I haven't eaten or drinken today. Today I need to clean my studio and the bathrooms, apply to grants and speak to mom. Grant is due at 1am. I submitted the grant and did some other stuff. Now it's 9pm. I have no urgent needs left to resolve tonight. I am going to shut off my laptop.
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4/23email8:03a-8:57aLooking at files with Hayley10:20a-10:55aemail2:19-2:25p 6"I turned on my computer at 8am. I'm turning it off again at 9:36a. I turned it on at 10:15 to talk to hayley. It's 10:58 and I'm turning it off again. On and off again 2:25p
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4/25staring at screen8:29a-8:30alook up carpet stores9:21a-
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4/28email5:43p-5:52p
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4/29whatsapp12:36p-12:39 3"gmail12:39-12:45p 6"notes12:46p-12:48p 2"googling question12:54-12:58 4"hayley drawings12:58-1 2"
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itaa1-1:53 53"whatsapp1:53-1:55 2"music1:55-2:46p 51"invoicing hayley2:47-3:04p 17"email3:04-3:07 3"
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color palettes for annika3:07-3:39 32"whatsapp3:39-3:44 5"music9:18p-10:41 norwegian study9:18-10:41 1'23"email check9:54-9:544'23"I'm no longer discounting music or itaa from my daily total. I really only had 1' of real use
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listen to podcast while sleep
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4/30email9:48a-9:52 4"nyfa10:04-10:07 3"whatsapp10:43-10:46email7:01p-7:40preading about new music7:40-8:04
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music8:04-9:06
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5/1email7:49-7:51 2"whatsapp12:42-12:47 5"email/skype12:47-1:35notes7:17-7:22docs
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5/2email7:49p-
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5/3email/mexico/eelam2:15p-6:11p 3'56"
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5/4email/messages11:10a-11:40 30"email/messages5:56p-6:12 16"46"
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5/6email9:56a-9:58aamazon/craigslist9:58-11:45aemail5:25p-
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5/7email4:52p-5:05pgrants5:05-5:30phone call5:30-6google hangout6-
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5/17messages6:32a-6:34aphone calls8:01-8:39askype8:40a-9messages/mex4:43p-6:14
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5/18messages6:39a-7:40a 1'1"skype7:40-10:50a
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5/19messages5:10-6:15aSW grants6:32a-
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5/20messages9:01a-9:10pitchfork9:10-10:02
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