Habit Tweaking Sheet - 2014 - Zsolt Babocsai
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Habit Tweaking
- 2014 -
Zsolt Babocsai
H A B I T S T O G E T R I D O FH A B I T S T O T A K E U P
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H e a l t hP r o d u c t i v i t yB o d y L a n g u a g eM o r n i n g R o u t i n eR e f l e c t i o nH e a l t hO t h e r
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1 - Smoking2 - News3 - Email/FB4 - Tonge, face touching
1 - Wake up (10 m)
2 - Meditate (5 m)
3 - Breakfast (30 m)
4 - Read Books (20 m)
5 - Write (40 m)6 - Exercise (60 m)
7 - Daily Reflection
8 - Weekly Reflection9 - Micro Meditation10 - Diet11 - Cook14 - Speak15 - Dance16 - Walk
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GoalDo not smoke.
Never. Ever.
1x a day (not 1st thing in the morning!)2x a day (not 1st thing in the morning!)
Don't stick toung out,
don't touch face - be aware
Wake up at 7 amMeditate for 5 minutes every morningHave good breakfast every dayRead Books every dayWrite every morningExercise at least 5 times a weekReflect on the day every eveningReflect on the week every Sunday"Meditate" for 10-20 sec several times a dayEat well 6 days of the week
Cook at least 2
times a week
Articulate properlyBecome a confident DancerWalk Slower
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Why
- I'm not a smoker
- To preserve qality of life
- Waste of time
- Burdens the mind
- Destroys focus
- Integrity
- Makes me look like an idiot
- To have a full
day
- To be more productive
- To get balance
- To still the mind
- To get perspective
- For health
- To start the day well
- For focus
- To learn
- For entertainment
- It's fulfilling- Need it
- Stay fit and healthy
- Stay sharp
- To be conscious of what's going on
- To sense/measure progress
- ID bad tendencies
- Develop mindfulness
- Stay at ease
- Stay balanced
- Stay healthy
- Stay capable
- Feel good
- Eat good food
- Get good at cooking
- Make it social sometimes
- Bad articulation makes me a less efficient communicator- Pleasure
- Social
Walking fast is not cool
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Triggers
- Being around smokers
- Frustration
- Boredom
- Boredom
- Need for procrastination
- Finishing a task
- Facing difficult task
- Being lost in some activity
- Concentrating, mostly phisical activity
that requires skill
- Talking to others
- Go to bed at 11 pm
- Read in bed
- Sleep by 12 pm
- Silence
- First thing in the morning
- Sight of kitchen
- Put Kindle on the table, ebook on desktop
- Reading playlist
- Writing Playlist
- Writing schedule
- Part of morning routine- Close every browser window
- Desktop zero
- Tidy up
- Sunday afternoon/evening
- Meals, drinks
- Sg frustrating, irritating
- Plan meals as much as pos
- Buy ingredients ahead of time
- Playlist
- Invite people
- Speaking to somebody?Walking
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Alternative Habits
- Details



- Don't be around smokers
- Do sg exciting every day
- Do sg physical ever day
- Get up
- Have a cup of tea
- Tidy, wash up, etc.
- Micro meditate
Be aware - Aim for 7 At least Mo-We
- 1st thing in the morning
- Doesn't matter how, just sit still
- Lentils with eggs
- Beans with eggs
- Whole greain oats
Don't just read blogs and short articles, read in length every day
- Early in the morning
- Last thing before sleep
Even if small amount, but write every day
- Every morning
- After reading

- 1 short run weekly
- 1 long run weekly
- Body weigth and stretching on other days
Daily Reflection
- Write daily notes, things learned
- Track habits
- Expenses
- Plan next day
- Revise learnings
- and what happened
- Finances
- Clean up inbox
- Clean up to do list
- Plan next week, Priorities
- Think of stuff I'm grateful for
- Get perspective, look at the big picture
- Sunday is cheat day
- Eat mostly veggies
- Get enough good carbs
- Avoid refined sugar
and white flour
Cook
- 2-3 times a week
- be aware of how I speak
- Practice
- Record speech, listen
Dance salsa
- 1 lesson a week
- practice 2x a week
- Be aware every time I walk
- Take bigger steps
- Leave enough time, don't hurry
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11/16/2014Sun02212nook1nook - restok70%0
ok - cheat day: Pizza (made me feel shit), 1 cake
--
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11/17/2014Mon0117okok2oknook0okok - chili-
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11/18/2014Tue0118okok1okok - body wieghtok3ok-ok
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11/19/2014Wed0027nook2oknook2
ok - but binging on almonds
--
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11/20/2014Thu002010nono2oknook0
ok - some chocolate covered goji
-nook
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11/21/2014Fri014111nono0nonook1
ok - some chocolate covered goji
-nook
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11/22/2014Sat012211nono1nonook0
no - crisps+raw desert
ok - fishokok
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11/23/2014SunOne weeks clean1118okok2oknook100%0ok - cheat day-no-
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11/24/2014Mon01208nook2nook - run 23kok0ok-no-
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11/25/2014Tue00228okok2okokok2okok - quin oano-
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11/26/2014Wed013210okok1nonook1ok-okok
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11/27/2014Thu01218okok2okokok1
ok - ate too much, some sugary musli too
ok - fishokok
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11/28/2014Fri01228okok1okokok2ok - ate too much,-nook
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11/29/2014Sat012010okno2nook - run 13kok0ok - ate too much,ok - fried veggiesno-
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11/30/2014SunTwo Weeks Clean12111nook2okok - restok100%0ok - cheat day-ok-no
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12/1/2014Mon01308nook2okok - body wieghtok1okok - chilino--
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12/2/2014Tue01217okok2oknook0ok-no-ok
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12/3/2014Wed01318okok2nook - body wieghtok1ok-no-ok
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12/4/2014Thu01218okok1nook - body wieghtok2
no - too much dried fruits
ok - fried veggiesok-ok
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12/5/2014Fri01209nook2nook - bikeok0ok-okokok
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12/6/2014Sat01219okok1oknono2ok
ok - sweet potatoes and veggies
ok-ok
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12/7/2014SunThree Weeks Clean!12011nook2oknook90%0ok - cheatday-ok-ok
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12/8/2014Mon01208nook0nonook0okok - fried veggiesno--
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12/9/2014Tue013010nook1nonook0ok-no--
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12/10/2014Wed012-7no-2oknook0no - had dessert-no-ok
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12/11/2014Thu01228okok1okokok0ok- ok lentilsno-ok
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12/12/2014Fri01329nook1nookok2ok-ok-ok
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12/13/2014Sat012210okok1nookno1ok
ok - chili and vegga burger
no-ok
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12/14/2014SunFour Weeks Clean!1419okok2okokok100%1ok - cheat day-ok-ok
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12/15/2014Mon014-9okok2okokok1ok-ok-ok
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12/16/2014Tue014-9okok1okokok1okok -veggiesnookok
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12/17/2014Wed01419nook1oknook1okok fishno--
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12/18/2014Thu02429nook1oknook0ok-no-no
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12/19/2014Fri01419nook1okokno1okok - soupok-ok
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12/20/2014Sat01028nook2nonook0okok.ok
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12/21/2014SunFive weeks Clean!12110nook1nonook50%0okok - spinach soupok-ok
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12/22/2014Mon02429nook1nonook0ok-ok-ok
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12/23/2014Tue02409nook0nonook0no-no-ok
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12/24/2014Wed0
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12/25/2014Thu0
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12/26/2014Fri0
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12/27/2014Sat0
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12/28/2014SunSix Weeks Clean
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12/29/2014Mon0
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12/30/2014Tue0
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12/31/2014Wed0
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