edit – The newest Version of the Blank Tracker is here: https://jeffthomann.files.wordpress.com/2012/08/1000-days-backup-backup.xls Tweaked it a bit. Fixed the 30 day counter part and added a few columns to the right, etc.
Also, created a new spreadsheet that is a 1000 day countdown thing. https://jeffthomann.files.wordpress.com/2012/09/1k-days-countdown.xls.
A pdf copy of this is available at https://jeffthomann.files.wordpress.com/2012/09/1k-days-countdown-xls.pdf
Feel free to use either file however you want (ok, don’t use it to go murder someone with paper cuts and blame me – I take no responsibility for your actions! If you succeed, don’t succeed with your goals, or don’t care, I still take no responsibility for your actions!).
The 1000 day countdown is a simple one page document with 1000 day counter on it listed in reverse order from 1000 days so you can cross off every day you get past your new days… For some people simple scratch off lists like this work better than the other type of check box list. For me personally, I’ll probably use both, also use the blog, and probably an excel file or two that’s saved digitally too since I find that checking off multiple lists helps me stay more in tune and in focus with getting goals done… making things down multiple times helps reinforce the idea that I actually am accomplishing something and can succeed. Not everyone is like that… If you do the 1000 day countdown thing, it only has room for small amount of notes, so maybe just do one of those countdown pages for each goal you have… maybe as a way to continue past the 1000 day tracker for all 33 checks just for the ‘really important’ goals that you feel you ‘must do’ for 1000 days in a row (for me that’ll be daily exercises – I will do an up and down slash on morning days, a cross slash through that to make a plus sign for the evening workouts, and a circle around the middle area where that plus should be daily for the ‘no s’ successful days — that way I’ve got that tracking my three huge diet and exercise goals, and the other tracker tracking that and everything else I figure out as my 33 goals, and the blog here and digital copies of the big tracker as a way to track another copy in case the paper gets torn, messed up by getting rained on, etc….)
Here’s a tip… on the row 3, column’s G-AL, type in your tentative ‘goals’ but change format to white background and white text so that you are not tempted to mark in things before the months those goals actually ‘start’… change the text to black on white background for each cell as you get past the 30th days… This way you are really only tracking one goal the first month, which should be the focus and primary ONE THING you are doing the first first month to make this new ‘thing’ become a habit. I’ve read online in various places you NEED to focus on ONLY ONE GOAL for a MINIMUM of 21 days til it become a ‘habit’… so DO NOT FORCE YOURSELF TO DO MORE THAN ONE GOAL PER MONTH. You can do the extra the first month if you want, but DO NOT COUNT ANYTHING OTHER THAN THAT FIRST GOAL THE FIRST MONTH WHEN MARKING THINGS DOWN SO THAT YOU DO NOT OVER-STRESS YOURSELF WITH MULTIPLE GOALS AND NOT BEING ABLE TO ACHIEVE THEM ALL… JUST FOCUS ON ONE GOAL AT A TIME, MAKE IT A HABIT, THEN THE NEXT MONTH ADD A NEW HABIT AND KEEP THE OLD HABIT FROM THE PRIOR MONTH(S) AS DAILY HABIT. IF YOU DO HAPPEN TO FALL OFF AND BREAK A HABIT ONCE, DO NOT BEAT YOURSELF UP OVER IT. JUST GET UP, DUST OFF, AND TRY AGAIN THE NEXT DAY. THE GOAL HERE IS TO MAKE YOURSELF DO BETTER THINGS AND HAVE A HEALTHIER, WEALTHIER LIFESTYLE CHANGE, NOT TO BEAT YOURSELF UP FOR NOT ACCOMPLISHING SOMETHING YOU WANTED TO ACHIEVE. THESE NEW DAILY HABITS OUGHT TO MAKE YOU FEEL BETTER ABOUT YOURSELF, NOT MAKE YOU FEEL WORSE. IF YOU START GETTING DEPRESSED SINCE YOU ARE NOT ACHIEVING THE GOALS YOU SET FOR YOURSELF, DO NOT LET THAT CONTINUE. I read somewhere the other day that you need to fail about 12 times in a row before you succeed at anything. I believe this is probably true. Changing your lifestyle to be healthier or meeting your goals is a good thing to do, but YOU MUST NOT LET NEGATIVE SELF IMAGE THOUGHTS KEEP YOU FROM ACHIEVING YOUR GOALS!!! You are a great person, and just by trying to even change one thing to improve your lifestyle, you are already doing 99 percent more than most do usually who just go about their lives without many goals. DON’T YOU DARE BEAT YOURSELF UP FOR TRYING TO DO A GOOD THING TO CHANGE YOUR LIFE!!!
If you find doing something 30+ days in a row to be too much, maybe try another way of doing things other than what I’m suggesting in this post. There’s a really great 21 day habit tracer over at http://lds.about.com/library/weekly/2004/goal_sheet.pdf… maybe give it a try instead of or in addition, or as a pre-requisite for trying this thing that I’m trying with the multiple monthly goals… actually that one might be better anyways since it would let you do the same ONE THING over and over and over til you get at least 21 days in a row… which is great. Hell, I might even end up using that instead of this thing I’m starting in the end, lol. I’m just doing the 30 day goals because I know I can accomplish this sort of stuff as I’ve done it before… but hell, yes, it has taken me a few attempts and failures, so please DO NOT beat yourself up if you fail a time or three, or 50… just try, try, and try again. You will get the habit formed eventually. I am proud of you for even trying to meet your new goals at least once, and you should be proud of yourself too!
Remember, ultimately NO MATTER WHAT YOU DECIDE, IT WILL BE THE RIGHT THING… We are all people on this earth — with all of our imperfections. You are ‘perfect’ since you were made in God’s image even if you don’t know it yet or see it. Yes, it is good to make new goals and achieve them, but even if you fail to meet your goal(s) from time time time, you are still made in God’s image, and as such, you are perfect as you are right now…
It only takes a little bit of self love, and seeing the truth behind things to understand this. It’s very difficult to see this sort of truth sometimes, but you need to understand that this sort of truth is truth, and it is beautiful, just as the whole world is if you let it be and stop with the negative self talk, stop with the looking at yourself and the world around you as bad, etc. Stop beating yourself up for being human. None of us is ‘beyond perfection’ but we are all ‘perfect.’ We all have our own path – our own stories, our own missions and quests in life at various stages. Learning self respect and understanding yourself — and not beating yourself up all of the time is THE way to achieve your goals ultimately. Others that don’t have respect for themselves yet because they have not opened their eyes to this truth yet will try to bring you down, and cause your own self image to follow in their footsteps in trying to bring you down, but you should not allow that to happen. Negativity breeds negativity. Try to stop having so much negativity in your life, especially when it comes to looking at your own personal surroundings, and ultimately your own inner self. Maybe one ‘goal’ you should set for yourself is to try to slow down or stop negative ideas, thought patterns, etc. from impacting you… I’ve read on several blogs that some people have accomplished this sometimes. It’s not something I’ve been able to do all the way yet, but might make that a goal one month someday as my ONE monthly goal that I want to turn in to a habit over time. Doing so might be the best ‘goal’ one could ever attempt to achieve because seeing the world as it really is is a good thing to do… not biased by the news media’s dreary tones and hidden messages and agendas… not biased by negative coworker’s sayings bringing you down and making you hate the amazing place you are employed for at the job you might actually like if you could just ignore the negativity they throw at you daily, etc. I find myself entering a ‘happy place’ when I do more things involving my right brain… stuff like taking pictures of asphalt and concrete walls, clouds, trees, dirt, flowers, etc. helps me see the world through a different lens. There is a really great video about this on Ted Talks that I posted to in a previous post… it’s over at http://www.ted.com/talks/jill_bolte_taylor_s_powerful_stroke_of_insight.html…
I will try to embed the video below, but it doesn’t seem to be working right for some reason, which is why the link above is there.
that sort of thing is one reason I MUST make art related goals some of my 33 goals. I need to find ways to bring art in to my life more as making art allows me to enter that right brain thought pattern more, and enjoy the ‘heaven on earth’ that it causes… It’s the sort of thing why I think artists, or musicians, or any number of others in their own professions can ‘enter the zone’ and the world becomes better for them… I could write a book or library of books on this topic, and may in future posts, but for now will just leave it at this since I’ve already probably gotten far off enough on the topic of this tracker for now, lol. I’m just saying, don’t beat yourself up much… and if you want, making changes in your attitudes and self talk patterns might be one way to do some personal goals if you really want TRUE change in your own life and to make good habits become great life-changing lifestyles for yourself that can very positively impact yourself, and all of those around you… Remember, we are all human beings… and everyone in the history books was too. ONE PERSON CAN MAKE A DIFFERENCE!
The 33rd goal really just starts on day 991, so if you want to continue this past first 1000 days, you should take that in to account. Some blogs I’ve read indicate that you need to do one new thing at least 21 days in a row before it’s really a ‘habbit’… I only went up to day 1000 since it seemed like a logical number to go up to… You could theoretically only do 990 days and then start a new 990 days after that, etc. I just figure 1000 is a good goal since it’s easy number to remember… If you get that far you should probably allow yourself a little slack since hell, you just accomplished doing something for over 3 years in a row – great pat on the back!!! 🙂
If you prefer it in Google, here it is (Google’s formatting is not as pretty):
Read about a lot of 30 day and 100 day challenges in various places in the blogsphere, but no 1000 day challenges yet… so I’ve decided to create a way to track something like that. The idea is really to do a series of 33 one month challenges and form those challenges in to daily habbits… and use a checkbox type of system to keep yourself in check with all of these challeges. I figure since I screwed up the 90 full days of doing the Power 90 already, this is a new start sort of… but a continuation of that… so the counter starts over sort of, but in a completely new way with much more in the focus than just that 90 day end goal…
Could be something as simple as smiling at someone daily, doing a workout in morning, doing a workout at night, cutting out snacks from diet, cutting out soda from diet, cutting out having seconds at meals, cutting out sweets from diet, or as complex as you want it to be… it doesn’t even have to be focused on health. Maybe you want to give yourself the habbit of doing some thing every day and want a way to just build that in your life…
Anyways, below is the blank tracker for this thing on google docs. Tried to make it so that it tracks days, has check boxes for all 33 challenges for every day even though you would not use all of them til the last month… and also put in dashes on every 7th day since you probably need to build in one day a week that you ‘rest’ and ease up on yourself… after all doing any one thing for 1000 days is a heck of a lot. You could do it every day and not do the one day of rest if you wanted, but really you just like I am human, and made in God’s image (if God exists) so you need to let yourself have one day of rest probably… but hey, if you think you can do something every day for a thousand days without any rest, go for it.
the excel file above may need to be changed in page setup to make it print right. Below pdf was adjusted with a few changes in that… Sorry that the legend on right doesn’t have 1-33 on each page. That was the original intention. Could probably be fixed with a little tweak here and there.
The idea with the ‘goal for the day’ and the legend as it is is for it to be a write in just like the others are… because every day if you write in your date, goal, and write down in the next box to the goal for the day the goal you completed it becomes more of a positve ego booster type of thing… You right your goals for day down in morning before you try the goal, then write down the goal in the daily notes box after you completed that day’s goal. If you are making it a 30 day challenge thing… do the same goal every day for 30 days, and use the one on habbits as the checkbox for that day, etc. The legend is just a sort of reminder to yourself about what your goals are… in case it gets confusing. This thing is made to be used on a clip board or something similar so that it’s easy to keep track of… but you could just edit it in excel file you update daily or whatever. I like using clip boards and have been doing that with power 90 to track my stuff in addition to this blog and an excel file in my computer. I use all three to track stuff like that since it keeps it more in my brain…
The last few days have been heck on the power 90 goal… with the arm stab thing, and then trying to workout again after that. I’m making up this 1k day tracker to start tracking my own goals in getting healthy and figured it might help others do similar which is why it’s here.
My first goal is probably going to be doing the Power 90 or some similar type of workout in the mornings… Then maybe add habbit 2 as doing workout at night, etc. Up til now I was tracking power 90 and the nightly add ons with handwritten papers on clipboard. I think this sort of tracker will work better and be nice and neat and actual help me keep track of goals better without being sloppy, hard to read, or time consuming to put together.
Not sure on this but some of my 33 goals are going to probably be morning workout, afternoon workout, no snacks, no sweets, no soda, check sugar in morning, check sugar at night, do some writing daily in a journal (not sure if I can make myself do the 3 single space pages that the artist’s way books call for, but might try it… just not sure on it since that’s a lot of writing and that amount of writing eats at free time that might go towards family time r&r time, or workout in evening time… but maybe doing something like one page a day for a month, then two, then finally 3 might make it possible? My hand cramps after writing that much, etc..), drawing a day, 3d model a day, or maybe even something simpler…. no negative thoughts for day, smile at people today, stay focused on one positive thing every day, etc… not sure on all the goals yet, but health goals will likely be my main focus for a while. I know goals will change over time, that’s why this is all fairly blank and just a skeleton right now…
I know I can change my ways to be better and get healthy. I know I can ultimately get to a great goal BMI weight by 1000 days from now. I’m not sure if I’ll start this tracker thing this week or next week. Might aim for starting it on the beginning of the month, but not sure yet.
Some other ideas for my ‘goals’:
NO S… NO SNACKS, NO SWEETS, NO SECONDS, NO SODAS (MIGHT HAVE TO BREAK THIS IN TO 4 MONTHLY GOALS)
MINIMUM OF ONE SIMPLE 5 MINUTE DRAWING A DAY
WRITE ONE PAGE OF MORNING PAGES WITH ARTIST’S WAY
WRITE A SECOND PAGE OF MORNING PAGES WITH ARTIST’S WAY DAILY
WRITE A THIRD PAGE OF MORNING PAGES WITH ARTIST’S WAY DAILY, AND MAYBE MORE…
MINIMUM OF ONE SIMPLE 10 MINUTE DRAWING A DAY IN ADDITION TO THE 5 MINUTE DRAWINGS
ONE POEM A DAY
MINIMUM OF 10 PHOTOS A DAY
ONE CONCEPT WRITING/DRAWING IN SKETCHBOOK DAILY
ONE PAINTING BASED ON ONE CONCEPT WEEKLY. (MINIMUM ONE HOUR PER DAY FOR 6 DAYS IN A ROW
ONE BLOG POST DAILY?
REMOVE NEGATIVE THOUGHT
ADD POSITIVE THOUGHTS TO YOUR DAY ABOUT AS MANY THINGS AS POSSIBLE… CHANGE NEGATIVE THOUGHTS IN TO POSITIVE ONES. TALLY THEM UP AS YOU COME ACROSS NEGATIVE THOUGHS AND COUNTER EVERY ONE NEGATIVE WITH 3 POSITIVE
LOOK AT NEW ARTWORK DAILY – BLOG ABOUT IT.
MINIMUM OF 20 PHOTOS A DAY
WALK ON MORNING BREAK AT WORK (NOT SURE ON THIS ONE SINCE I’LL BE DOING THE MORNING/EVENING WORKOUTS)
WALK ON AFTERNOON BREAK AT WORK (NOT SURE ON THIS ONE SINCE I’LL BE DOING THE MORNING/EVENING WORKOUTS)
CREATE ONE DOODLE, SKETCH OR CONCEPT ON LUNCH BREAK… OR ALTERNATIVELY DO ONE 3-5 MINUTE SPEED DRAWING IN THAT TIME SINCE LUNCH BREAKS ARE ONLY 30 MINUTES
PROTIEN AS 20% OR SO OF MEAL AT EVER MEAL (EGGS OR DELI MEAT MOST LIKELY IF NOT SOMETHING ELSE), 3 MEALS A DAY
COUNT CARBS — NO MORE THAN 55 PER MEAL!!!! 3 MEALS A DAY.
CHECK SUGAR IN MORNING
CHECK SUGAR IN EVENING
GRATITUDE JOURNAL – WRITE 5 THINGS YOU ARE THANKFUL, HAPPY, OR APPRECIATIVE ABOUT DAILY.
NO SIX DOLLAR, SIXTEEN DOLLAR, OR SIXTY DOLLAR SH!T5 (don’t eat out)
My suggestion, or at least one thing I’ve done to modify my own personal copy that I’ll use to log this thing in my computer is to add new row above day one and then in the 1-33 edit formatting to type sideways… then in daily goal for first 30 days make the content of those fields equal what is in that field (g3 on mine but really depends on how you edit on yours…) That way you only have to write the one goal out if you are doing this in computer instead of on clipboard once, and then can just add notes later freely, etc… Since it’s a spreadsheet you can also add whatever you want to new rows and columns… track an entire lifetime, add in new columns for sugar level checks, blood pressure checks, etc. Heck you could even make it in to a daily calander with to do lists since you’ll look at it every day.. put birthdays on there as a yearly goal so you get cards to who you need to. Put change oil on car every x months, etc.
Day 67 of the Power 90 workouts is now complete. I did the Circuit III-IV today. It was tough. I didn’t do as many pushups as I normally do. I think I also bent my knee wrong in some of the calf raises since it was in a bit of pain, but it’s not so bad at the moment. I am still not sure if I’ll do the I-II or III-IV cardio ab tape tomorrow. I am going to try to do an add on tonight but we’ll see how I feel. I have to go to the dentist today so may not feel like working out tonight.
I’m taking a rest day today because I had a bad night last night… It was self inflicted since we had Mexican food last night for supper… All that high carb and gassy food really upset my stomach and lower back most of the night. It finally had to sleep with a pillow under my legs to get some pressure off of my back as I laid in bed, and even that didn’t help enough so at 1:30 am or so I went to the living room and laid with a back massager on my lower back for about a half an hour before I finally went back to bed, and then I still didn’t sleep very well and was up to go to the bathroom and stretch out my back a time or three… my stomach is definitely in no shape to do the cardio tape today. I was tempted to do the I-II tape instead of III-IV… I got through a few minutes of the stretches in III-IV cardio/abs and just decided I’m not in shape to do the cardio abs today today… there’s no way in hell I’m ready to do any sort of crunches in this condition and I’m sure my stomach won’t take the running and jumping jacks, so I’m just going to consider today a rest day and workout the rest of the week. I hate doing that since I really eventually want to get back to the rest days being on Sundays, but I need to listen to my body and it’s telling me it needs more rest right now. Got to start being more strict with the No S diet… No more sixteen dollar shits! I did avoid soda and snacking yesterday though, so I am starting in the right direction with that, (even if I did do a ‘seconds’ sort of if you count the nachos at Mexican place as seconds)…
I think part of me is subconsciously, or consciously afraid to do the cardio abs tape since I keep avoiding it… Maybe I should go back to to the I – II tape when I try again in a couple of days and do that for a week or two since that week off due to the stab wound probably has made my body not be at the level it needs to be at to do the III-IV tape on that. The III-IV circuit seems easier to me than the III-IV cardio/abs… I think your body has to be more ‘in shape’ to do the cardio because of all of the crunches and stuff — which is stuff you have to have muscles for. The circuit is still tough too, but it’s not as intense as all of those exercises in the ab ripper if you aren’t fully prepared for it. Kinda weird how that works since you’d think the it’d be the other way around since circuit is the tape that uses the weights.
Going to be tough to avoid coffee and soda on a day like today when I’m missing out on some sleep last night, but hopefully I can do it.
Another reason for the rest day today – Shin splints. These were really bothering me badly last night, and still are bothering me a little today if I hold my legs in certain positions. I’m hoping the pain goes away with a day of rest… I’m thinking the level I-II cardio abs may be the way to go at least for the rest of this week when doing the cardio so that I don’t overdo it.
No workout tonight. I originally was planning on doing a workout every night and every morning, but am feeling a little sore today in abs and have a little bit of a headache and feel dehydrated, so no workout tonight. Tomorrow will be a new day. Weigh in tonight: 284.6 lbs. That’s a loss of .7 lbs since 8/16/2012 (i.e. last Thursday). Still have not lost all 3.5 lbs I gained on the forced rest days but but since this is day two of the NO S diet I think I’m not doing too bad… So far have avoided soda, snacks, and sweets today. Hope to keep it up tonight. It was tough smelling the chicken at the gas station after work as I was filling up gas… there’s a chicken place next to the gas station in the same building… but I avoided it. Also avoided going in to the gas station by paying at the pump. I need to do that more often. Now that snacks are out of my diet, I hope to do the pay at the pump thing more. Up til I started this diet I had started a very bad habbit of always going in to the convenience store and getting a 45 oz diet mt. dew mixed a spash of tropicana… God just writing that out here is making me salivate. Might try a round of turbo tapping to help erase this…
This diet is making me appreciate food more when I do eat during meals. Not sure on what the headache today is about. I think it’s due to one of the rooms I was in this afternoon for a meeting at work being excessively hot, also due to stress at work, but I think dehydration and sinus issues are part of the problem. Even though it’s still extremely dry around here and hot outside ragweed is popping up all over the place and spreading it’s evil pollen everywhere. Damn you weeds! Damn you to hell…
Day 65 of the Power 90 is now complete. Performed the Circuit III-IV this morning. Last night I did not do too good on the ‘no seconds’ or ‘no soda’ rule for supper’s No S diet, but did avoid snacks and sweets yesterday. Tekla brought me a diet mt dew for supper and I didn’t want to look a gift horse in the mouth… However, today is a new day and we are starting off better today. Had a hand full of deli meat and will now finish off a bowl of cereal with flax seed as soon as I get this post published. I really like this eat protein with every meal idea. It really does seem to help with sugar spikes and making it easier to not snack…
Day 64 cardio workout for tonight has now been completed. Today it was tough not doing any snacks or sodas, but I got through the day ok. It can only get easier going forward.
Day 64’s workout this morning was a partial workout. I did the cardio/abs III-IV tape til the first round of run lunge and quit after that since I was feeling out of breathe, very sore, belching some, etc. Stomach, abs, and legs are not ready for this today after the almost full week of resting last week. However, I did at least try. I might actually have to go back to level I-II if I find that I can’t do this III-IV tape by the end of the week. However, I’m hoping that if I ease my way in and don’t overdo it, just doing partial workouts like today that I will be able to get back in to the III-IV routine regularly quicker than taking backsteps to I-II. I will try to do a workout tape tonight too…
Also, today is the first day of the No S diet. No sweets, no snacks, no seconds, except on Sunday for Supper. I’m also adding a no soda rule… Not eating snacks or drinking soda will be a big change for me, but I think and know I can do it. I will likely drink more water though, which isn’t a bad thing. If I’m cranky the next few days — now you know why.
I’m also trying something a little new with the diet too. Going to try to make sure to eat at least 20% or so of each meal as some form of protein… either eggs or deli meat for the most part. The reason for this is that based on some reading (see links in previous posts) doing this helps the body hang on to the carbs a little longer when you eat them, making getting rid of the snacks not be such a harsh thing… supposedly the protein causes the release of energy from the food with the carbs take a little longer since the body takes a little longer to break down the protein… also supposedly that helps regulate sugar a little better since there are not as many glucose releases that cause spikes in blood sugar… Hopefully the theories behind all of that work. It sounds logical. It also explains why I was always snacking a little at work now and then when I let myself in the past.. eating cereal and milk is basically nothing but carbs and that’s what I used to always eat for breakfast…