Key habits tip I relearned - remove choice. My monkey mind can think of a zillion excuses why to do something later. From https://zenhabits.net/ Remove choice. Don’t think about it — make a decision ahead of time to do it every day at the same time for at least a month, then each day, don’t make it a decision. Just start. Have a trigger that’s already in your daily life (like waking up, or showering, brushing your teeth, starting the coffee maker, eating lunch, whatever) and use that … [Read more...] about My Ultraworking Pentathlon Update: Day 13

I took a trip to Puno by train and wanted to maintain my good health and work habits during the 2-day trip. So! I got up early to get in my exercise, went to bed early the night before and during the trip. And I planned work ahead of time that did not need internet access. I also picked it as my "1" day of eating anything in my 5-11 diet so I could enjoy the great food and service on the train. With the help of the work cycle planning spreadsheet, I shared last time all went great. … [Read more...] about My Ultraworking Pentathalon Day 8: Travel + Focus

One of the cool things I am enjoying about the UP is the detailed pomodoro method planning and debrief spreadsheet that Sebastian Marshall and Kai gave us. Before the day starts I write out my first 30 min work cycle - what I plan to do, any challenges, my energy level and motivation (two separate dimensions there). Then after a work cycle I debrief how it went, time spent (I sometimes go over the 30 min if I am excited or want to complete a mini-goal) and again check in … [Read more...] about My Ultraworking Pentathlon Day 4: Plan and Debrief

I stayed up until I got my 100 mins of Most Important Work in even though tired. Heading to bed before my 10 pm CT goal. WWIT to sleep great all night long tonight? (instead of waking at 1:30am wide awake like last night :-) If that happens again I am just going to get up and do my MIW and nap later! I added 60 leads to my influencers list and filled in contact and social media info of the top ranked ones by fit, audience size, social distance from me. Plus I felt the list intuitively and … [Read more...] about My Ultraworking Pentathlon: Day 3 – Sleep

Eating raw fruit w/ veggie smoothie for high energy breakie I have discovered that blending fresh fruit, no sugar juice and veggies make a great smoothie. I add to cut up fruit pieces and dried nuts/raisins. Add a half spoon of coconut oil and ginger pieces. High energy morning and no sugar/carbs blues/slump later. --- Sleep update - I took melatonin last night and slept good 9:30pm - 5:30am. Yesterday was a perfect 600/600 score. More on how the scoring / gamification part of the … [Read more...] about My Ultraworking Pentathlon: Day 2 – Nutrition

(Ok discovered that yesterday was Day 0 and today is Day 1 when the real competition starts!) Sleep goals updates  I just slid into bed last night at my 10 pm sleep goal. I woke excited and full of energy in the middle of the night. Meditated in bed, finally got back to sleep. I still woke before my 6 am goal wake time. So! a bit challenged today being tired. I still did my morning 15 min walk and will do my yoga. I imagine a nap later. Perhaps after one work cycle. How do you deal … [Read more...] about My Ultraworking Pentathlon – Day 1 Update #2

The opening 4-hour session was epic. Some initial help on setting up sensible goals. (I shifted my wake goal to 6am from 5:30am and my sleep goal to 10pm from 9:30pm. Because why create extra stress when the new goals are going to create good sleep behavior. Then we went into 4 advanced pomodoro cycles of 30 mins each with 10 mins breaks. Sebastian gave us more tips during the breaks and answered questions. We planned out each 30 minute work sprint before starting including the Why … [Read more...] about My Ultraworking Pentathlon: Day 1 Update

I signed up for DCer Sebastian Marshall 's third Ultraworking Pentathlon that starts this Saturday 4/8/17. It is 3 weeks of intense focus on work and life habits. Both scored individually and as a team. The five areas are Sleep/Wake Schedule Most Important Work (scored for both Consistency and Depth) Physical Fitness Nutrition Planning More info on the event at this blog post- http://sebastianmarshall.com/ultraworking-pentathlon-iii-is-up Why am I doing this event? To … [Read more...] about My Ultraworking Pentathlon (21 days better work/life habits)