ITAA Sample Time Log
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WhiteBlueOrangeRed
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OfflineAcceptable technology useOrange circle activitiesRelapse
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DateActivityTimeActivityTimeActivityTimeActivityTime
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5-27outreach2:30p-2:54break2:54-3krefeld3:01-3:27clean room3:27-3:38
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whatsapp3:38-3:41krefeld3:41-3:45mom3:45-4:02hard drive4:02-4:03Bottom line behaviorsBottom line situationsMiddle line behaviorsMiddle line situationsTop lines ITTop lines non-IT
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meditate4:03-4:10finances4:10-4:13harddrive4:13-4:36breather4:36-4:42Watching entertaining videos on youtube or other streaming sites;
Watching television or movies by myself;
Watching movies on planes
Watching pornography;
Going on reddit;
Social media;
Not logging my time
Having uncontrollable binges;
Checking my phone when I wake up before finishing my morning routine of hygiene, exercise and meditation;
Watching productive online videos;
Watching television or movies with others;
Listening to podcasts or music;
Reading the news;
Reading music reviews, fashion websites, art websites, or any other extended digital reading;
Having to buy something online;
Having to find the "best" of something online;
Having to google a question;
Doing open-ended research online;
Email;
Traveling;
Doing lots of productive work on the computer;
Checking technology in the last hour before bed;
Feeling HALT (hungry, angry, lonely, tired);
A friend cancel plans on me;
Experiencing other compulsions (food, work, drinking, shopping, skin-picking, reading, masturbation);
Period of relaxation directly after a period of intense work;
Being around people who are discussing internet and technology;
Using the internet and technology in productive ways that align with my goals;
Logging all of my usage;
Bookending my emailing;
Turning off my phone and computer for a half day, or a full day;
Allowing myself to take several days to respond to messages;
Not accumulating files;
Writing;
Meditating;
Exercise;
Sleep;
Hydrating;
Connecting in Fellowship;
Connection with close friends and loved ones;
Painting;
Studying philosophy;
Learning languages;
Cleaning;
Cooking;
Journaling;
Personal hygiene;
Caring for my inner child;
Allowing myself to do nothing, taking it one day at a time, just focusing on not using;
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whatsapp4:42-4:52hard drive4:52-5:07practice5:07-5:43whatsapp5:43-5:49
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hard drive5:49-5:58whatsapp5:58-6outreach6-6:45whatsapp6:45-6:53
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email6:53-6:58sketch COST6:58-7:18hygiene/laundry7:18-7:25Paloma7:25-8:07
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whatsapp8:07-8:11
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5-28philosophy3:50a-4:05awhatsapp4:05-4:13email4:13-4:17breakfast4:17-4:28
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email4:28-4:29whatsapp4:29-4:41email4:41-4:46COST4:46-4:53
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vitamins, clean4:53-4:58COST4:58-5:23laundry5:23-5:53meditate5:53-5:58
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COST5:58-6:24Second Breakfast6:25-6:32grant research6:32-6:58clean6:58-7:03
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grants7:03-7:30break7:30-7:35grant research7:35-8nap8-11:08
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whatsapp11:08-11:13crate11:13-11:37hygiene11:37-11:42email11:42-12:04
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funding12:04-12:08meditate12:08-12:13funding12:13-12:19krefeld12:19-12:40
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practice12:40-1:10crate1:10-1:25photoshop1:25-1:42breather1:42-1:49
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whatsapp1:49-1:50nyfa1:50-1:55elizabeth1:55-1:59funding1:59-2:12
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renate2:12-12:40photoshop12:40-3:05journal3:05-3:10Photoshop3:10-3:38
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bank3:39-3:51photoshop3:51-4:21lina avina4:28-4:32Photoshop4:32-4:44
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cynthia4:44-4:50photoshop4:50-5:30mom, practice5:30-7Photoshop7-7:15
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practice7:15-7:45skype call7:45-8:20mom8:20-8:45
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5-29philosophy3:50-3:57whatsapp3:57-4email4-4:03breakfast4:03-4:30
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jordan4:30-5:30breakfast5:30-5:45email5:45-5:50whatsapp5:50-5:51
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COST5:51-5:59email5:59-6:07photoshop6:07-6:10meditate6:10-6:16
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photoshop6:16-6:42meditate6:42-6:47photoshop6:47-7:48meditate7:48-7:53
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email7:53-7:58second breakfast7:58-8:27photoshop8:27-8:35funding8:35-8:54
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meditate8:54-8:59email8:59-9funding9-9:22email9:23-9:23
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buy receipts binder9:23-9:53airbnb research9:54-10:19fede10:19-10:41email10:41-10:43
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airbnb10:43-10:50nap10:50-11:30Sebastien11:30-12:06journaling12:06-12:28
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groceries/journaling12:28-1:39christopher1:40-2:30whatsapp2:30-3:38meditate2:38-2:46
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funding2:47-3:13journaling3:13-3:22funding3:22-3:32mom3:32-3:46
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funding3:46-3:54Renate3:54-5Funding5-5:50journaling5:50-6:45
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dinner annika6:45-9:37
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5-30philosophy10:55-11:08whatsapp11:08-11:16email11:16-11:23breakfast/journal11:23-12:58
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salary research12:58-2:16lunch/journaling2:16-2:51calculations2:51-3:04philosophy3:04-3:16
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meditate3:16-3:22whatsapp3:22-3:27galleries3:27-3:47clean3:47-3:54
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galleries3:54-4:19German4:19-4:24prepare notes4:24-5:20Christopher5:20-6:10
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Whatsapp6:10-6:30Santiago6:30-6:39molly6:40-7renate7:05-7:30
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whatsapp7:30-7:44email7:44-7:55whatsap7:55-8:04
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5-31philosophy3:30-3:45airbnb3:45-3:52whatsapp3:52-4email and bills4-4:45
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breakfast4:45-5:02Lina5:02-5:24kigo5:24-5:42mom5:42-6:03
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mom, sophie, anthony
6:03-7:42fede7:42-7:49Matthias7:49-8:05Gallery research8:08-8:33
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nap8:33-9:09Gallery research9:09-10:15meditate10:15-10:19ideas document10:19-10:59
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meditate11:02-11:05research funding11:05-11:08annika11:08-11:34lunch/journal11:34-11:42
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philosophy11:42-12:30whatsapp12:30-12:37bank activation12:37-12:47grants research12:47-1:07
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clean1:07-1:15pay bills1:15-1:22galleries1:22-1:35meditate1:35-1:43
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galleries1:43-2:09meditate2:09-2:15whatsapp2:15-2:18artist research2:18-2:30
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meditate2:30-2:36apartment2:36-3:10meditate3:10-3:16apartment3:16-3:29
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vectra3:29-3:33Whatsapp3:33-3:38Christopher3:38-3:46Renate3:46-3:15
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Whatsapp3:15-4:20sim card4:20-4:39meditate4:39-4:45email4:45-4:52
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6-1Philosophy9:50-10:17green gym10:17-10:17whatsapp10:17-10:20break10:20-10:27
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Lille10:27-10:37airbnb10:37-10:47whatsapp10:47-11to do list11-11:05
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break11:05-11:12ovens11:12-11:16photography Ricky11:16-11:25kigo11:25-11:50
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breakfast11:50-12wedding contract12-12:46break12:46-12:49kigo12:49-1:03
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rosita1:03-1:32vrbo1:32-1:41itaa business agenda1:41-2:42break2:42-2:49
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itaa flyers2:49-3:24whatsapp & agenda3:24-3:40mx instagram email3:40-3:42meditate3:42-3:50
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galleries3:50-3:55mom and christina3:55-7:40MBN7:40-7:53breakfast7:53-8
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Tom8-8:18breakfast8:18-8:24nap8:24-9:20email9:22-9:24
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break9:24-9:30Cifer9:30-10:10galleries10:10-10:33MBN10:33-10:40
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nap10:40-12clothes12-12:05apartment12:05-1:05invoice1:05-1:20
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whatsapp1:20-1:36coffeeshop1:36-1:42agenda1:42-1:48Laura1:48-1:59
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galleries1:59-2:03wg2:03-2:09galleries2:09-2:31hygiene2:31-2:42
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gmail2:42-2:49apartment visit2:49-3:42whatsapp3:42-3:46artists3:46-4:07
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clean4:07-4:13 JC4:13-4:18artists4:18-4:35Energy calls4:35-5:36
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Artists5:36-6ITAA meeting6-7:10Sophie7:10-7:53Whatsap7:53-8:03
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gmail8:03-8:8Eduardo8:08-8:20Renate8:20-8:48airbnb8:48-8:59
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6-2philosophy3:47-4:23break4:23-4:27MX batteries4:27-4:42email/whatsapp4:42-5:27
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breakfast5:27-5:35weddings5:35-5:43is lastpass safe5:43-5:52whatsapp5:52-6:01
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meditate6:01-6:08ITAA agenda6:08-6:17email6:17-6:52Journal6:52-7:01
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email7:01-7:06mom7:06-7:29email7:29-8:49bank8:49-9:12
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artists9:12-10:03bicycle/aline/gym10:03-1:45Whatsapp1:45-1:48email/whatsapp1:48-2:20
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break2:20-2:25artists2:25-2:43journal2:43-3:30elizabeth3:30-4:45
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Wendy4:45-5ITAA5-7:30apartment7:30-9:14paypal9:14-9:16
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email9:16-9:18whatsapp9:18-9:21mom9:21-9:30Marco9:30-10
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6-3philosophy12:43-12:59whatsapp12:59-1:13Luz1:13-2:20Etoile2:20-3:20
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Breakfast3:20-3:28booking shell3:28-3:39Anthony3:39-5:08Agenda cleanup5:08-5:26
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sleep / clean5:26-11:28clean ideas docs11:28-11:44Lille photos11:44-11:53meditate11:53-11:59
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crate11:59-12:40lille12:40-1ITAA1-2Lille2-2:20
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Whatsapp2:20-2:27Storage2:27-6Whatsapp6-6:08email6:08-6:30
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Flamm6:30-7:30apartment7:30-8:10Renate8:10-8:32schwab/mx8:32-9:20
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supermarket9:20-9:52email9:53-10:09Clean10:09-10:50mom10:50-11:10
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6-4philosophy5:47-6:13Whatsapp6:13-6:14email6:14-6:14bank6:14-6:18
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Breakfast6:18-6:40Ricky6:40-7:54Lille7:56-8:10airbnb8:10-8:29
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nap8:30-9:30Annika9:30-2receipts2-3:15break3:15-3:23
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receipts3:23-3:52break3:52-3:57receipts3:57-4:05SW4:05-4:48
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receipts4:48-9:20
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