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Day 321 08.02.20 Gratitude journal Today I am grateful for a relaxing day. Today I am grateful for having great friends. One amazing thing that happened/I did today 1) was a bit devasted in the morning but still went to the gym with friends Workout/run more than 12k steps 2h workout at the gym Meditation 20min (during the day) Visualisation and daily affirmation did my affirmations and my visualisation in the morning Reading (0hour(s) of studying for the next exam today) studied 0h, did my usual spanish exercises, listened to a bit to podcasts and started a my new mindfull audiobook my wake-up time 09:15 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:1/NW:12/NS:0/NM:0) did my a bit of usual meditation and my daily spanish session, had a nice workout, relaxed the whole evening with a book (and without bad conscience 🙂 ), cooked a really complex meal which even tasted okay for first try^^ What I could have done to make my day better: should have done more streching after the workout and a bit more meditating What I will do differently tomorrow/What I have planned for tomorrow: wake up around 9 (to get some of the sleep back from this week), go to the gym, maybe do some extra running, start to study for the next exam Weekly summary, thoughts and improvements for the future ----

As a fellow EU4 addictee (I had 1200h+ on this game) and as I tried just reducing my gaming time quite a few times before I quit for real I realised that just gaming a bit is/was impossible for me because it is frustrating how easy it is to going back to bad old habits. If you want to get a grip an your life again I would avoid gaming completely especially such an open end game where one playthrough is between 20 and 40h and sometime time flies while playing it. Even after nearly a year after quitting there are situations which trigger me to play this game again, on rare occasions just looking at the world map and asking myself "what if...." is enough to think about the game again. A lot of new activities foremost meditation and duing stuff with friends brought my away from the game and now I may miss it sometimes but it is just a small itch which is getting easier and easier to ignore with every day. So try new activities, I garantie you will find some which will be more fullfilling than the game on the long run. Even if you say to yourself I got so much history and geological knowledge out of this game let my tell you it is not worth it in the end.

Day 320 07.02.20 Gratitude journal Today I am grateful for a fun evening. Today I am grateful for being healthy. One amazing thing that happened/I did today 1) started being a whole lot more mindfull in everything I do Workout/run more than 11k steps Meditation 20min (during the day) Visualisation and daily affirmation did my affirmations and my visualisation in the morning Reading (0hour(s) of studying for the next exam today) studied 0h, did my usual spanish exercises, listened to a bit to podcasts and finished my new zen audiobook my wake-up time 06:15 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:11/NS:0/NM:0) did my a bit of usual meditation and my daily spanish session, had a productive working day and a fun evening with friends, managed to cope with anxiety far better today (still not ideal but a huge progress) What I could have done to make my day better: avoid hasty decisions and should have done some Tai-Chi What I will do differently tomorrow/What I have planned for tomorrow: wake up around 9 (to get some of the sleep back from this week), go to the gym, do some running, do more spanish, read a bit, start to study for the next exam, cook something lavish 😉 Weekly summary, thoughts and improvements for the future ----

Day 319 06.02.20 Gratitude journal Today I am grateful for realising that I have a partially mindfull awareness of myself. Today I am grateful for a nice and calm workday. Today I am grateful for meeting part of my family again at home. One amazing thing that happened/I did today 1) like always after an exam where I know the exam results should be available any minute (we were only 11 people) I am a small bundle of uncertainty and stress (both of course unnecessary 😞 because I can not change it anymore) so I meditated a lot and did quite a bit visualisation I passed this turbulent journey and I hope tomorrow ether my reactions are way better/ more calm or I get the result 😉 Workout/run more than 7k steps 35min cycling Meditation 30min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (1hour(s) of studying for the next exam today) studied 1h, did my usual spanish exercises, listened to a bit to podcasts and my new zen audiobook my wake-up time 05:15 (some small sleeping problems are still lingering hopefully after the weekend they are gone) Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:1/NW:10/NS:1/NM:1) did my a bit of usual meditation and my daily spanish session, had a great working day, visited my parents at home and had a refrehing time meditating and cycling What I could have done to make my day better: I should not let my anxiety run its course and will train now more to avoid situations like today What I will do differently tomorrow/What I have planned for tomorrow: wake up before 7, commute to work, go to a fraternity meeting and celebrate with a friend Weekly summary, thoughts and improvements for the future ----

Day 318 05.02.20 Gratitude journal Today I am grateful for a hopefully succesfull exam. Today I am grateful for being able to play basketball again with friends. Today I am grateful for being healthy. One amazing thing that happened/I did today 1) did a all the stuff I imagined I would do after my exam and some more and all in all had a really nice day Workout/run more than 24k steps 110min basketball Meditation 30min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (3hour(s) of studying for the next exam today) studied 3h+, did not my usual spanish exercises, listened to a bit to podcasts my wake-up time 07:15 (finally was able to sleep more but the sleep regimen I needed the evening before to clam down before tha exam was exhausting 😉 ) Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:9/NS:0/NM:0) did my a bit of usual meditation but did not my daily spanish session , studied a bit before the exam, had a great time playing basketball and afterwards having dinner with other players also was able to accomplish most of the things I planned for the day What I could have done to make my day better: should have done more streching (especially before basketball) What I will do differently tomorrow/What I have planned for tomorrow: wake up before 7, commute to work, have a short trip home to my parents afterwards, do some realxing in the evening and a bit of a workout (cycling, ...) Weekly summary, thoughts and improvements for the future ----

Day 317 04.02.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for a nice day. Today I am grateful for motivating family and friends. One amazing thing that happened/I did today 1) again did not sleep well and long but still did study my planned amount 2) had a small nervous breakdown in my unfounded fear of the exam because I thought far more hangs on passing this one than in reality I realised and after reevaluating the last few weeks I think I am ripe for some changes in my life especially in the departments selfesteem, motivation, sleep rythmn and the overall use of my freetime (far too much consuming and not that much creating 😞 ) Workout/run more than 12k steps 4.5km running Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (6hour(s) of studying for the next exam today) studied 6h+, did my usual spanish exercises, listened to a bit to podcasts my wake-up time 09:15 (it was around 5h of sleep but I was destroyed in the morning even a cold shower did help that much 😞 ) Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:8/NS:2/NM:1) did my a bit of usual meditationand my daily spanish session , studied my planned amount 🙂 and a nice but slow run to relieve my stress (should do this way more often) What I could have done to make my day better: should have slept more!!!!! What I will do differently tomorrow/What I have planned for tomorrow: wake up at 7, prepare for the exam/ do the exam, play some basketball in the evening with friends and be productive for the rest of the day (cooking, shopping, some office transactions) Weekly summary, thoughts and improvements for the future ----

Day 316 03.02.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for deciding against chickening out of the exam. (even if I fail on wednesday I need a new mindset to avoid being a nervous wreck before every exam) One amazing thing that happened/I did today 1) did not sleep a lot/well this night but I powered through the day and now I just want to go to sleep^^ Workout/run more than 12k steps Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (8hour(s) of studying for the next exam today) studied 8h+, did not my usual spanish exercises (again 😞 ), listened to a bit to podcasts my wake-up time 09:15 (I am not sure if I even slept 4h this night 😞 ) Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:7/NS:1/NM:0) did my a bit of usual meditation but not my daily spanish session , studied way more than my planned amount 🙂 , had a productive day overall despite the circumstances What I could have done to make my day better: should have done a bit more meditation and more blackroll exercises What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 7h+, do a workout at the gym hopefully if I have the time, meditate more, meet a friend for coffee Weekly summary, thoughts and improvements for the future after the exam there will be evaluation of myself starting from the last exam to see what I should improve in the future and implemt in my daily routine

Day 315 02.02.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for a the weather. One amazing thing that happened/I did today 1) went for a run in the afternoon because the weather was just great and met one of my best friends on the way also running which was great fun all in all 😉 Workout/run more than 9k steps 6.7km running Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (6hour(s) of studying for the next exam today) studied 6h, did not my usual spanish exercises (again 😞 ), listened to a bit to podcasts my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:6/NS:0/NM:5) did my a bit of usual meditation but not my daily spanish session , studied my planned amount 🙂 , had a great run and all in all relaxing and fun day What I could have done to make my day better: should have started my productive day way earlier I think it is time for another habit change in the morning What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, do a workout at the gym with friends, meditate more, cook a bit, Weekly summary, thoughts and improvements for the future ----

Day 314 01.02.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for the nice weather. One amazing thing that happened/I did today 1) went for a run in the afternoon because the weather was just great and met one of my best friends on the way also running which was great fun all in all 😉 Workout/run more than 9k steps 6.7km running Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (6hour(s) of studying for the next exam today) studied 6h, did not my usual spanish exercises (again 😞 ), listened to a bit to podcasts my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:6/NS:0/NM:5) did my a bit of usual meditation but not my daily spanish session , studied my planned amount 🙂 , had a great run and all in all relaxing and fun day What I could have done to make my day better: should have started my productive day way earlier I think it is time for another habit change in the morning What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, do a workout at the gym with friends, meditate more, cook a bit, Weekly summary, thoughts and improvements for the future ----

Day 313 31.01.20 Gratitude journal Today I am grateful for still being productive. Today I am grateful for a nice and relaxing evening. One amazing thing that happened/I did today 1) went through the day with a feeling that all plans for the day are coming along just fine Workout/run more than 10k steps 4km running 2h workout at the gym Meditation 30min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (7hour(s) of studying for the next exam today) studied 7h, did my usual spanish exercises (finally), listened to a bit to podcasts my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:5/NS:0/NM:4) did my a bit of usual meditation and my daily spanish session , studied more than my planned amount 🙂 , had an exhausting but fun workout at the gym, cooked a bit, meditated more again, did my cleaning and shopping What I could have done to make my day better: should have started my productive day earlier there is still some friction for starting with the important stuff immediatly What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, do a workout at the gym with friends, meditate more, cook a bit, Weekly summary, thoughts and improvements for the future ----

Day 312 30.01.20 Gratitude journal Today I am grateful for still being productive. Today I am grateful for enjoying studying something that rarely happens. One amazing thing that happened/I did today 1) during some of the study sessions today I had genuinely fun maybe because of the progress I have made so far or some other reason but it was a great moment hopefully I can replicate it tomorrow^^ Workout/run more than 16k steps a small workout at home Meditation 30min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (7hour(s) of studying for the next exam today) studied 7h, but did not my usual spanish exercises (that is the problem I still do not know how to tackle because I am not sure if I should invest remembering power till next wednesday), listened to my favorite dnd podcast as reward again my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:5/NW:4/NS:2/NM:3) did my a bit of usual meditation but not my spanish session , studied more than my planned amount 🙂 , had a nice workout at home, went to university, did my streching as planned and cooked a bit^^ What I could have done to make my day better: could have studied maybe half an hour more and done my spanish session What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, go to university, do a workout at the gym with friends, meditate more, cook a bit, do the weekend shopping and cleaning Weekly summary, thoughts and improvements for the future ----

Day 311 29.01.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for having great friends. One amazing thing that happened/I did today 1) another great productive day 2) tried a zazen meditation today Workout/run more than 10k steps 140min Workout at the gym Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (7hour(s) of studying for the next exam today) studied 7.5h, but did not my usual spanish exercises (I am not sure if I should postpone spanish till my next exam because I have to remember so much stuff for it 😞 ), listened a bit to my favorite dnd podcast as reward during cooking and in the evening again my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:4/NW:3/NS:1/NM:2) did my a bit of usual meditation but not my spanish session , studied more than my planned amount 🙂 , had a nice workout with friends at the gym, What I could have done to make my day better: could have studied maybe half an hour more and done my spanish session What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, go to university,maybe do a workout, meditate more, cook a bit, maybe meet some friends in the afternoon evening (depends on how much time I have available tomorrow) Weekly summary, thoughts and improvements for the future ----

Day 310 28.01.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for a nice day. One amazing thing that happened/I did today 1) really productive today and even managed to clean out part of my stuff I did not need anymore and always avoided taking care of Workout/run more than 13k steps 90min Tai-Chi Meditation 15min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (6hour(s) of studying for the next exam today) studied 6h+, but did not my usual spanish exercises, listened a bitto my favorite dnd podcast as reward during cooking my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:3/NW:2/NS:0/NM:1) did my a bit of usual meditation but not my spanish session , studied more than my planned amount, had a nice Tai-Chi session, cooked two great meals and had a unbelievably funny chat with one of my best friends at a coffee shop What I could have done to make my day better: could have studied an hour more and done my spanish session, also should have started my day more dynamic also meditated more What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, go to university, go to the gym in the afternoon, meditate more, cook a bit, meet a friend for coffee in the afternoon Weekly summary, thoughts and improvements for the future ----

Day 309 27.01.20 Gratitude journal Today I am grateful for being productive. Today I am grateful for having time for a relaxing evening. Today I am grateful for the fun I had with my working collegues today. One amazing thing that happened/I did today 1) worked nearly 10h and still had the motivation to study after commuting home to my flat Workout/run more than 7k steps a small workout during the day Meditation 10min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (2hour(s) of studying for the next exam today) studied 2h+, did my usual spanish exercises, listened to my favorite dnd podcast as reward in the evening my wake-up time 06:00 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:2/NW:1/NS:0/NM:0) did my a bit of usual meditation and my spanish session , studied a bit, worked nearly 10h, forced myself to a small workout, What I could have done to make my day better: could have studied an hour more and done some streching/blackroll exercises in the evening What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study 6h+, go to university, go to the Tai-Chi session in the evening, meditate more, cook a bit, meet a friend for coffee in the afternoon Weekly summary, thoughts and improvements for the future ----

Day 308 26.01.20 Gratitude journal Today I am grateful for my great family. Today I am grateful for turning the day around in the end. One amazing thing that happened/I did today ---- Workout/run more than 4k steps 35min cycling Meditation 10min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (4hour(s) of studying for the next exam today) studied 4h+, did my usual spanish exercises, I started reading a book I found mildly interesting at first glance but I could not get away from it and had to finish it in one go which ruined my plan for the day completely my wake-up time 09:00 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:1/NW:0/NS:0/NM:0) did my a bit of usual meditation and my spanish session , studied a bit, had not a great day but in the end I salvaged what I could do at least been a productive in the end What I could have done to make my day better: should have studied way more and much more meditating and not started reading the book which would have saved me quite some time and especially stress What I will do differently tomorrow/What I have planned for tomorrow: wake up at 6, study 3h+, go working, do a small workout at home, meditate more and maybe if I have the time cook and also shop for the week Weekly summary, thoughts and improvements for the future ----

Day 307 25.01.20 Gratitude journal Today I am grateful for my great family. Today I am grateful for a nice day. One amazing thing that happened/I did today ---- Workout/run more than 12k steps 35min cycling Meditation 10min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (3hour(s) of studying for the next exam today) studied 3h+, did my usual spanish exercises my wake-up time 09:00 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:12/NS:0/NM:2) did my a bit of usual meditation and my spanish session , studied a bit, did a lot of self-reflection and goal setting today What I could have done to make my day better: should have studied more What I will do differently tomorrow/What I have planned for tomorrow: wake up refreshed, study 6h+, do a small workout at home, meditate more and avoid screens as best as possible Weekly summary, thoughts and improvements for the future ----

Day 306 24.01.20 Gratitude journal Today I am grateful for an intensive but rewarding working day. Today I am grateful for being productive. One amazing thing that happened/I did today 1) my cooking got so much better over the last year and today I realised that a meal which would have costed me an hour or more now only needs 40min and boy did the taste improve 🙂 Workout/run more than 8k steps Meditation 25min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (1hour(s) of studying for the next exam today) studied 1h (because of work) , did my usual spanish exercises and listened to a few podcasts my wake-up time 06:20 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:2/NW:11/NS:0/NM:1) did my new usual meditation and my spanish session , studied a tiny bit, worked between 8 and 9h, had an extra fun evening singing and partying with friends, What I could have done to make my day better: maybe could have fitted some Tai-Chi into the day, should reduce my free time screen time especially on days where already have to work the whole day with a computer What I will do differently tomorrow/What I have planned for tomorrow: wake up at 9, study a bit, do a workout and travel home to my parents place Weekly summary, thoughts and improvements for the future ----

Day 305 23.01.20 Gratitude journal Today I am grateful for meeting new funny people. Today I am grateful for being productive. One amazing thing that happened/I did today ------ Workout/run more than 26k steps (I went a bit crazy today 😉 ) 2h+ at the gym Meditation sadly only 10min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (6hour(s) of studying for the next exam today) studied 6h+ (better but still no the ideal amount) , sadly forgot to do my usual spanish exercises 😞 and only a bit to other podcasts my wake-up time 08:00 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:1/NW:10/NS:0/NM:0) did my new usual meditation but not my spanish session , studied, went to university, meet with a friend and new people for dinner, had a really intensive gym session with friends (it is way more motivating and easy to overachieve while training with friends than going to the gym alone) all in all it was a great day with only a short time before lunch where I fell back in old unproductive and in hindsight not worthwhile patterns What I could have done to make my day better: maybe some Tai-Chi or half an hour of studying and especially more meditation and spanish What I will do differently tomorrow/What I have planned for tomorrow: wake up before 7, try to study a bit, go working, meditate more, do my spanish and visit an event from my fraternity in the evening Weekly summary, thoughts and improvements for the future ----

Day 304 22.01.20 Gratitude journal Today I am grateful for having a few last memories with one of my friends before we will not see each other for a long time. Today I am grateful for seeing and recognizing the unnecessary time consumers during the day. One amazing thing that happened/I did today ------ Workout/run more than 12k steps (bb took its toll in my legs) Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (4hour(s) of studying for the next exam today) studied 4+h (again less than planned but more than the day before) , had time to do my usual spanish exercises and listened about two hours to other podcasts my wake-up time 08:30 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:9/NS:0/NM:0) did my new usual meditation and a bit of spanish during the day , studied a bit, went to university, meet with a friend for lunch, finally did quite a few of my blackroll exercises, What I could have done to make my day better: should have done way more studying and a small workout at home (wanted to and had everything ready but it seems not playing basketball for nearly 4 months and then going from 0 to 100 in a game really hurts on the next day 😞 ) What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study around 6h, meet with a friend for dinner, go to universtiy and go to the gym for a bigger workout Weekly summary, thoughts and improvements for the future ----

Day 303 21.01.20 Gratitude journal Today I am grateful for getting more spontaneous. Today I am grateful for being able to imagine the near future and making plans for it. One amazing thing that happened/I did today 1) at first I did not want to help out a friend by playing basketball instead of my usual Tai-Chi on Tuesday mostly because I have not played for over 4 months but then I went against my inner lazy self and just did it and it went great additionally to having a lot of fun Workout/run more than 15k steps 2h playing basketball Meditation 10min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (2hour(s) of studying for the next exam today) studied 2h (way less and expected I will get it up to my expected numbers this week!) , had time to do my usual spanish exercises and listened about two hours to other podcasts my wake-up time 09:00 (it is heavenly to sleep this long^^) Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:3/NW:8/NS:0/NM:1) did my new usual meditation and a bit of spanish during the day , studied a bit, went to university, played basketball, met with friend for coffee What I could have done to make my day better: should have done way more studying 😞 What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study at least 6h, meet with a friend for lunch, go to universtiy and have a small workout at the gym in the evening Weekly summary, thoughts and improvements for the future ----

Day 302 20.01.20 Gratitude journal Today I am grateful for two friends of mine trying to better their life. Today I am grateful for being able to imagine the near future and making plans for it. One amazing thing that happened/I did today 1) I had a great amount of willpower during the day even with less than 5h sleep which would have been unthinkable in summer Workout/run more than 12k steps (restday^^) Meditation 50min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (1hour(s) of studying for the next exam today) studied 1h , had time to do my usual spanish exercises as well as two podcast episodes and listened a bit to other podcasts my wake-up time 05:10 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:2/NW:7/NS:0/NM:0) did far more than my new usual meditation and a lot of spanish during the day , worked productive 8 to 9h, had informative meeting with my fraternity peers, What I could have done to make my day better: should have done some streching and blackroll exercises and maybe an hour more studying in the evening (I think the late evening was where my willpower left me) What I will do differently tomorrow/What I have planned for tomorrow: wake up between 8 and 9, (yeah I now my sleeping rythm but I accomplish nothing if I am sleepy for the whole week because of monday), study 6h, maybe do some workout at home (definitely need more disciple here), go to my Tai-Chi session, go to university, meet a friend for coffee, pre-cook a bit for the next days, meditate with my new mat 🙂 Weekly summary, thoughts and improvements for the future ----

Day 301 19.01.20 Gratitude journal Today I am grateful for 300 days daily (more or less 😉 ) diary. Today I am grateful for remembering that fighting against my addiction is now far more easier than 1 Jahr ago. Today I am grateful for my supportive family. One amazing thing that happened/I did today 1) 300 days of me writing stuff on a website that is a lot^^ in hindsight I could have been far more productive and self-confident , also I only accomplished around half of my goals I wanted to reach this past months but on the other hand at least I accomplished more than the years before and I get better with each cycle and the addiction surfaces sometimes but never this strong and forceful like in the past since I quited videogames. 2) started to write down all my triggers for nearly relapsing for the last 300 days, some of them are comically strange or just sad and I am sure I will find more maybe I will post them here when I finished 3)I finally realised that I have to reduce my screentime again if I want to accomplish my goals for 2020 and have way more productive or just fun screenless time instead of empty hours on my mobile or laptop, I also think that a reduced use of electronic devices would be the opportunity I need to finally get my last thoughts of gaming and thinking about the "good" old times to rest Workout/run more than 6k steps 25min cycling Meditation 10min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (1hour(s) of studying for the next exam today) studied 1h , had time to do my usual spanish exercises and listened to nearly three hours to podcasts during the bus ride and my workout at home my wake-up time 08:25 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:1/NW:6/NS:0/NM:1) did my new usual meditation and a bit of my normal spanish session, had a lot of fun at my sisters birthday party at home What I could have done to make my day better: should have done more streching and more studying in the evening (it seems I am in drag at the moment but I hope that monday evening or tuesday I can break out of it) What I will do differently tomorrow/What I have planned for tomorrow: wake up at 6, (try to get my new sleeping rythm to wake up between 6 and 6:30), go working study, do some workout at home (need more disciple here), have a fraternity meeting where we discuss the planning for the next semester Weekly summary, thoughts and improvements for the future ----

Day 300 18.01.20 Gratitude journal Today I am grateful for getting healthier. Today I am grateful for surviving the day without a relapse. One amazing thing that happened/I did today ------ Workout/run more than 15k steps 2h+ workout at the gym 30min cycling Meditation 20min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (1hour(s) of studying for the next exam today) studied 1h , had time to do my usual spanish exercises and listened to more than two hours to podcasts my wake-up time 08:20 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:5/NS:0/NM:0) did my new usual meditation and a bit of my normal spanish session, was still a bit ill during the day especially after training 😞 What I could have done to make my day better: should have done some blackroll and more studying in the evening What I will do differently tomorrow/What I have planned for tomorrow: wake up at 8, study, maybe some cycling in the evening, do some reading Weekly summary, thoughts and improvements for the future ----

Day 299 17.01.20 Gratitude journal Today I am grateful for having for getting healthier. Today I am grateful for having a calm and easy workday. One amazing thing that happened/I did today ------ Workout/run more than 16k steps 2h+ workout at the gym Meditation 15min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (0hour(s) of studying for the next exam today) studied 0h , had time to do my usual spanish exercises and listened to more than two hours to podcasts my wake-up time 06:55 Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:0/NW:4/NS:0/NM:0) did my new usual meditation and a bit of my normal spanish session, worked 8h+, even though I felt shredded in the morning I focused on doing my usual routine and somehow I survived the day without falling asleep 🙂 What I could have done to make my day better: should have done some blackroll and studying in the evening What I will do differently tomorrow/What I have planned for tomorrow: wake up when I am fit, gstudy at least 3 to 4h, have a workout at home, meet a friend in the evening, so some shopping for next week (something I am going to plan a bit better starting this time to save time during the week) Weekly summary, thoughts and improvements for the future ----

Day 298 16.01.20 Gratitude journal Today I am grateful for having a productive day. Today I am grateful for meeting a few old collegues. One amazing thing that happened/I did today ------ Workout/run more than 18k steps 2h workout at the gym Meditation 15min (during the day) Visualisation and daily affirmation did more of my affirmations during the day but my visualisation stayed the same so far Reading (3hour(s) of studying for the next exam today) studied 3h , had less time to do my usual spanish exercises and listened a bit to my meditation podcast and I guess about one hour to other podcasts my wake-up time 09:15 (I overslept 😞 ) Weekly Goal(s) get finally a fixed sleeping scedule, study/learn something everyday, have a perfect week and find healthy and productive ways to relax, meditate more, use a different, use at least a new word everyday to bolster my vocabulary Monthly Goal to study/learn something everday, be more grateful for everything in life, find the joy of living in the moment, think hard about my values and what kind of person I want to be, stay vegetarian or rarely eat meat, stay away from porn, anything related to games, webnovels and guilty pleassure fantasy books 3 Month Goal to finally getting my degree, avoid the comfort zone as much as possible and try to get 90 days of no webnovels, sweets and porn done! What went well today: (NP:2/NW:3/NS:2/NM:0) did my new usual meditation and a bit of my normal spanish session, studied a bit, went to university, had lunch with a friend, had an refreshing workout and met quite a few old fraternity collegues in the evening What I could have done to make my day better: should have done more streching espeically the legs and avoided overeating at the lunch buffet 😞 What I will do differently tomorrow/What I have planned for tomorrow: wake up before 7, go to university, study at least 3 to 4h, go working, have a workout at the gym and hopefully a relaxing evening and go to bed early Weekly summary, thoughts and improvements for the future ----