Yan

Entry 05.01 (Written on 06.01) Day 468: No Useless Videos Day 466: Sticking to Food schedule Day 69: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 59: Being in bed before 23:15 3 Things I did right, no matter how small. -Omitting lentils, dates, and cranberries from meals, I think I'll repeat that today. Pondering Causes of Hand Dryness: It seems that the cause of dry cracking hands for me is digestion-related. I eat large meals... And then with little break go on the bike... It was quite confirmed by the fact that the dryness eased a little after 3-4 hours just when digestion was supposed to end. However, it is difficult to tell since the hands were already cracked, and for that reason even if the dryness was reduced, the pain would persist. -Checking out glasses, even though no order yet (They don't ship to Israel + it seems it might have a problem to be used along with my pollution mask. I'll need to send it as a question to the company. -Finishing video sync 1 Thing I could do better -Make three hor brakes between deliveries and meals Out of time frame: Skipped, as planned if out of timeframe ironically.

Entry 04.01 (Written on 05.01) Day 467: No Useless Videos Day 465: Sticking to Food schedule Day 68: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 58: Being in bed before 23:15 3 Things I did right, no matter how small. -1 hrs 5 minutes yearly plan -Got to Job interview on time. -Taken out food garbage 🙂 1 Thing I could do better -Order glasses, not just look at them Out of time frame: Skipped, as planned if out of timeframe

Entry 03.01 (Written on 04.01) Day 466: No Useless Videos Day 464: Sticking to Food schedule Day 67: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 57: Being in bed before 23:15 3 Things I did right, no matter how small. -1 hrs monthly plan -30 minutes job search + 11 minutes devoted to a call I received from one jobplace, it seemed producitve andI've got an interview for today. -6 minutes vitamin d absorption in the sun tahat ppeared for a little bit beyod the cloudy sky 🙂 1 Thing I could do better -I noticed that when I write a task to take less time, and get out of timeframe, it makes me put less effort in the est of the tasks, bevcause then i stop knowing when exactly i need to finish. So writing workuts as taking 1hr 45 mn is key, instead of 1 hr 30 minutes. A timeframe I know I'm getting out of. Out of time frame: Skipped, as planned if out of timeframe

Entry 02.01 (Written on 03.01) Day 465: No Useless Videos Day 463: Sticking to Food schedule Day 66: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 56: Being in bed before 23:15 3 Things I did right, no matter how small. -1.5 hrs for monthly plan -Reducing pent butter from meal again t test the effect on and dryness -Promptly out of bed in the morning 1 Thing I could do better -Look at Google Calendar during planning of next day so as not to forget any meetings Out of time frame: Very little. 8 minutes during 1 Pomodoro, because I stood up to take a spoon to eat and ct the pomodoro shrt fr that reason -7 minutes after apartment meeting (well actually 37 since i didn't write it in daily schedule, but i did in google calendar so i guess it's only 7 😄 Tasks reduced Only organizing for leaving to deliveries 6 minutes or so, some pomodoro breaks and writing congratiulations to people regarding new year,

Entry 1.1 (Written on 02.01) Day 464: No Useless Videos Day 462: Sticking to Food schedule Day 65: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 55: Being in bed before 23:15 3 Things I did right, no matter how small. -3 hours delieries -10 pomodoros -Doing workout despite apartment mate telling me that I shouldn't shower at that time because there was some sort of work made in the wall of the shower and it needed to dry 1 Thing I could do better -Get out of bed when alarm clock went off at 07 15, not 08 02 Out of time frame: 1 hrs 45 min for yrly plan slept in 40 minutes and did GQ and wrote messages of happy new year the rest of the time About 5 minutes during yearly plan About 5 minutes during gratitude About 30 more during workout II guess(I did a longer set... which took 12 minutes, plus mving slowly to dress up etc 58 minutes for meal preps during the day 27 minutes late during pomodoro breaks (1-3 minutes here and there plus cutting one pomodoro in the iddle because I rememebered i needed to put dates away from the cooking stove and 8 minutes more because I decided to anser whatsapp messsage of potential employer despite the fact I know I shouldn't answer these at an unalloted time Note: I think there was quite some influence on me by the fact that I was a mother's lace. This sort of thing usually happens afetr those visits when i see their lifestyle (Gaming brother and not taking responsivbility mother) Tasks reduced No job searh ( 1 hour) No yearly plan (1.5 hrs) woke up 40 minutes late and spent the rest of time on GQ ( I didn't write ti as out of timeframe bcz sort of counted GQ as a part of the yearly plan I guess alt No visualization 30 minutes Deliveries out 30 mnutes late

Great work being honest with yourself and seeing how it's just a replacement and cutting it down. I see that a repeating occurrence is that you try to mindfully listen and it doesn't work. I'm also a fan of cutting things out completely because for me it also doesn't work and I believe it is the same for most people. On that one, I'd like to say I have continuously been having an Audible yearly membership (two books a month, and I listen to the books currently during meal prep. about 40-60 minutes a day. I love this habit, would you opt for that one? Or would you rather keep the silence completely? Considering what I said earlier, I believe it might be a place where you are tricking yourself a bit, especially considering what you wrote regarding the "Not deciding ahead of time how much I should play. If you haven't decided, how could you tell specifically you're adhering to your plan and how could the graph be flat? It is possible you've let yourself a bit off the hook here, give it a little thought and see if you need readjusting (Just a thought here, I might be completely wrong of course) I myself quit cold turkey, but if you want to keep it in some amount here mindfully and set a definite clear boundary, it might work for you. Even when I talked to my brother about games yesterday, I felt it was distracting our conversation from real more important issues and just an escape from reality, which I would rather not have, even as a fundament for social gatherings. In fact, at my current time in life, I am completely comfortable with omitting about 95% of social encounters, especially because they are surrounded by this sort of "Reality evading activities" Just as gaming -This is a pain-avoiding activity. Instead of "Improving upon pain" activity (I've gathered these terms from MArk manson's books. Either The subtle art of not giving a fu** or Everything is fu**ed I see you understand this and are already fighting, but again I'd opt for not doing this at all. (But I guess for me it's easy to say since I never dropped into this habit in the first place. The most I drank was 3 cups of wine I think, and in total, maybe I drank alcohol 3-5 times in my life, including beer. (I'm 25 btw)

Awesome solution. Proud of you.

Great goals, great progress, keep it going. Small wins pile up! I'd also suggest actually finding the phones of the places you apply to and call them , I believe just the fact of picking up he phone helps you really visualize yourself in the job and shows seriousness, plus if you don't really want the job you'll feel it when you need o call 🙂 (Allthough I am looking for a job for quite a few months now, and still haven't got one, so take my advice in a limited fashion, and do your own research 🙂 That said, I do believe I am progressing a lot more and learning more by calling )

Great Entry, warms up my heart to see you giving your reptilian brain a fight versus gaming, and writing out ambicious goals! Hit the gas Matt! Also thanks again for checking in on me 🙂

Entry 31.12 (Written on 01.01.2024) Day 463: No Useless Videos Day 461: Sticking to Food schedule Day 64: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 54: Being in bed before 23:15 3 Things I did right, no matter how small. -Coming to mother's place on planned time and leaving on planned time -2 hours quality time with brother + steering him away from gaming conversations a big chunk of the time (That said I do feel a little dragged down, and today I got out of bed 47 minutes after alarm clock going off) -Calling father for a quick 5 minutes congratulations regarding new year 1 Thing I could do better Calling mom earlier to plan when i visit her. If it were earlier she'd probably have less excuses to ask e to move it. Finish 10th pomodoro before going home as planned and nt taking a shower which resulted in doing only 9 pomodoros total that day Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 30.12 (Written on 31.12) Day 462: No Useless Videos Day 460: Sticking to Food schedule Day 63: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 53: Being in bed before 23:15 3 Things I did right, no matter how small. -1.5 hrs of weekly plan -30 minutes of room organizing -Doing 7 hrs of deliveries again in spite of extreme hand dryness 1 Thing I could do better Calling mom earlier to plan when i visit her. If it were earlier she'd probably have less excuses to ask e to move it. Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 29.12 (Written on 30.12) Day 461: No Useless Videos Day 459: Sticking to Food schedule Day 62: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 52: Being in bed before 23:15 3 Things I did right, no matter how small. -Continuing spacing out meals, though his time I feel it wasn''t enough. What changed? I left for deliveries before 1 hour passed after lunch and before drinking water -6-minute cold shower first thing in the morning right out of bed -10 minutes in the sun without a shirt during visualization time for vitamin D 1 Thing I could do better Backround: Writing out all schedle an blood tes took about 45inutes and turned my day out of whack, along with the 10 minute mrning cold shower which was unplanned. Even if the things iI doout f schedule seem "disciplnied" remember, they're not. They only are if you write them down beforehand. 1 Action: So in the case of the GQ post, I could just write the schedule update without elaboration Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Food Schedule Update Biometrics Weight: Last measurement 12.12 08 10 AM before workout o water 56.2 kg This measurement 26.12 09 35 AM after breakfast no workout 57.4 kg Height 1.74cm BMI: Slightly above underweight 18.8 (18.5 is underweight) Blood Test Results(Very partial - Break down it's filling out to stick a bit to timeframe): Glucose: 80 mg/l (70-100) HbA1C 5.3% Total Hb. (4-5.7) Urea 31 mg/dl (19-49) Creatinine 0.64 mg/dl (0.7-1.3) eGFR 136 ml/min/1.73m2 Uric Acid (B) 4.7 mg/dl (3.5-7.2) K+ Potassium 4.4 mmo/l (3.5-5.1) Na - Sodium (B) 137 mmo/l Ca - Calcium (B) 9.8 mg/dl Mg - Magnesium (B) 2 m/dl Protein Total (B) Albuin (B) ALKP - Alkaline PHasphotase ALT (GPT) AST (GOT) LDH - Lactic Dehydrogenase Ferritin Folic Acid Albumine/creatinine ratio Vitamin D 25 (OH) WBC-LEucocytes 3.4 RBC- Red Blood Cells 4.23 Hemoglobin Hematocrit MCV - Mean Cell Volue MCH - Mean Cell Hemoglobin MCHCH - M.Cell Hb cont. RDW - Red Cell Distri. Width - 13 Platelets MPV-Mean Platelet Volume Neutrophils % Lymphocytes % Monocytes % Eosinophils % Basophils % Neutrophils # Lymphocytes # Monocytes # Eosinophils # Basophils # TSH 3.82 C.R.P. Smaller than 0.5 mg/dl Food Schedule(29.12.23 - 11.1.23) Breakfast: Banana 1 piece Tomato - 1 piece (Start with two daily, because they're smaller, then when I'll have them equal the amount of days till next update eat only one) Cucumber - 1 piece(Start with two daily, because they're smaller, then when I'll have them equal the amount of days till next update eat only one) Edamame - 100 grams Brazil nuts - 12g Avocado - 100 grams Tahini - 50g Quinoa - 40 grams(raw) Cranberries - 17g Chlorella - 3 Grams approximately Flax seeds - 12 grams Chia seeds - 16 grams Almonds - 45 grams 25g Walnuts - 40g 20g Salt - about 2 grams Lunch: Orange - 1 piece Apple - 1 piece Peas - 100 grams Cabbage - 35 g Carrots - 1-3 pieces daily, On workout days only 2 pieces Edamame - 100g Red Lentils(dry before cooking) - 70g Nutritional Yeast - 2g 6g till i get chlorella supply Almonds - 50g25g Walnuts - 40g 20g Cranberries - 17 g Peanut butter - 30g (At Dinner days - those at which I do courier work - 5 out of 7 days) Olive oil - 30g Shiitake mushrooms - up to 35g, portobello up to 50g (Omit those foods on no dinner days(If do no do deliveries at least 3 hrs) Apple - 1 piece Carrot - Only 2 (Not 3) Peanut but 30g Dates - 60g Notes: 1. On friday and saturday I may get 60g of peanut butter, and nuts as earlier. (40 and 50g accordingly) 2. If there's a day where I do my minimum 3 hour ride and some workout on top, no need to skip dinner.

Entry 2812 (Written on 29.12) Day 460: No Useless Videos Day 458: Sticking to Food schedule Day 61: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 51: Being in bed before 23:15 3 Things I did right, no matter how small. -Spacing out meals a liiiiittle bit + Omitting some stuff from lunch that take longer to spoil (All in order to test if it will affect my hand dryness, and it is early to say but I think it did just a little bit, but if it did a little bit, hen if I continue it may help a big bit eventually 🙂 -Calling interviewer again for a 10 minute call to tell him that the job is a fit, and try to figure out a solution how we can continue, despite the fact that they had abudget meeting and decided not to go on with the job -Not accepting bundle delivery when I was already late home, even though it would have probablty taken just 5 exta minutes, I shouldn't have taken the first one in the first place, because it mae me arrive home at 22 35 instead of the regular 22 15 that i'd like to have 1 Thing I could do better -Be more concentrated and less chill during both breakfast prep and lunch as usual Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 27.12 (Written on 28.12) Day 459: No Useless Videos Day 457: Sticking to Food schedule Day 60: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 50: Being in bed before 23:15 3 Things I did right, no matter how small. -Going to interview on time including doing visualization instead of 1 pomodoro to make it. -Calling the interviewerr the same day to tell him i thinkit's a fit and i'd like to sign. Sending a message whn I saw he doesn't answer -In spite of feeling super extra sleepy and yet again having dryness in hands which crack and bleed often when i do the clhand-closing action, still going ut fpor deliveries instead of subcoming to the sleep temptation (F U Lizard brain) 1 Thing I could do better -Remind apartment mate to go through list again before she finishes purchase Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Super glad to see your gratefulness, keep it up. (Though I would suggest dropping gaming alltogether, but that's just me)

Entry 26.12 (Written on 27.12) Day 458: No Useless Videos Day 456: Sticking to Food schedule Day 59: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 49: Being in bed before 23:15 3 Things I did right, no matter how small. -When interview got moved, quickly going back home and managing to finish 4 pomodoro before going to the rescheduled one -Having apartment mate do me a haircut before the meeting, and being preraed on time for it (Well, plus one minute 😉 -Moving workout to the second part of the day in order to make it for the meeting, ins spite the fact that the more I move it further down the day, the more painful it is 😉 1 Thing I could do better -Planinng things so that I wouldn't have to wake up 1 hour early Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 25.12 (Written on 26.12) Day 457: No Useless Videos Day 455: Sticking to Food schedule Day 58: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 48: Being in bed before 23:15 3 Things I did right, no matter how small. -Having thoroughly planned the next day to include haircut, job interview, and weighing myself(hopefully) and more -half an hour for a yearly plan -Cooking portobello and dates which were lacking in previous days 1 Thing I could do better -Schedule food to be a bit more spread the next day, 4 meals or so instead of 2 big ones, perhaps it will have effect on my blood sugar and therefore sleepiness, and dryness of skin, since it seems it affects the skin after I eat a big meal (Probably all blood goes to stomach, and hurts skin regen even further. (On top of other factors like 7 hrs of sleep instead of 8 Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 24.12 (Written on 25.12) Day 456: No Useless Videos Day 454: Sticking to Food schedule Day 57: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 47: Being in bed before 23:15 3 Things I did right, no matter how small. -Blood test, yet again with 4 stabs, since there was weak flow 🙂 -Moving workout to second part of the day to accomplish the blood test -3 hrs of deliveries 1 Thing I could do better -If there's a doubt as to whether I'll make it to the apartment meeting not take an order until I'm next to home and see that I'll definitely make it. Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 23.12 (Written on 24.12) Day 455: No Useless Videos Day 453: Sticking to Food schedule Day 56: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 46: Being in bed before 23:15 3 Things I did right, no matter how small. -22 Deliveries in the rain (lots of it in some time periods 🙂 ) -Wake up at 5 15 and plan week (as planned :P) -10 Pomodoros 1 Thing I could do better -Try spreading two breakfast meals a bit further apart, to see if it has effect on blood sugar level and consequently tiredness Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 22.12 (Written on 23.12) Day 454: No Useless Videos Day 452: Sticking to Food schedule Day 55: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 45: Being in bed before 23:15 3 Things I did right, no matter how small. -Back home at 22 13 -Finally ordered chainring. Now we'll see how long 'till it comes =/ (+ using PayPal as a safety net and checking the website's credibility on Trustpilot and 1 website more and calling them to see there's a live person on the other side.) -10 Pomodoros 1 Thing I could do better -Write GQ for 5 minutes on friday too Out of time frame: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 21.12 (Written on 23.12) Day 453: No Useless Videos Day 451: Sticking to Food schedule Day 54: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 44: Being in bed before 23:15 3 Things I did right, no matter how small. -Yet again having a potential employer tell me that they decided not to hire me because it doesn't "fit" their strategy. And yet again i started explaining how I beleve in their product and I think I can help them and that every "financial witer" has it's summer. and that I am willing to work for some time for a minimu wage until it improves , and that I think it is a great time to do the task they hire me to because potential users of their platform are now klooking for jobs moe often because of the "mini-crisis" going on etc. As a result he consented(for the time being. to have a physical meeting. We'll see how it goes further 🙂 -Attempted blood test - no blood flow, 4 punctures. To be attempted again sunday. -10 pomodoros 1 Thing I could do better -Go straight home instead of the last 12th delivery o that I'd come home at 22 11 instead of 22 26 Out of timframe: Skipped (As planned if i'm out of timeframe) Tasks reduced Skipped (As planned if i'm out of timeframe)

Entry 20.12 (Written on 21.12) Day 452: No Useless Videos Day 450: Sticking to Food schedule Day 53: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 43: Being in bed before 23:15 3 Things I did right, no matter how small. -Going through with the bike maintenance because I wrote it in schedule even though I was cared (-250$ =/) -3 hours of deliveries -omitting one job search pomodoro in favor of doing a job interview via zoom later. 1 Thing I could do better -Wonder less during pomodoro breaks Out of timframe: (General =/ ) About 20 minutes from workout About 30 minutes from bike maintenance Tasks reduced (General =/) Visualization (+urchase and checkout of bike protection glasses and a chainring) Deliveries

Entry 19.12 (Written on 20.12) Day 451: No Useless Videos Day 449: Sticking to Food schedule Day 52: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 42: Being in bed before 23:15 3 Things I did right, no matter how small. -Getting a "referral" for blood test from the doctor (A routine test) -3 hours of deliveries -Finishing the millionth script review, feeling a more satisfied with the outcome 😄 (Perfectionism is a killer 😉 ) 1 Thing I could do better -I got a bit undisciplined and finally calculated how much the apartment mate owed me for two purchases, which took me 25 minutes of schedule, along with accepting a delivery from nut store, and spreading it in it's places, again in contrast to schedule.. What I could do is wait again and plan for it Out of timframe: (General =/ ) As stated yesterday omitting this but I'll just write from my memory that I got about 30 min late from doctor appointment because of asking to elaborate blood tests and answering a potential job call. Also about 15 minutes after workout as usual 4 minutes after GQ and as mentioned above, the mother of all deviations in accepting the delivery, and counting finances. Tasks reduced (General =/) Visualization (+urchase and checkout of bike protection glasses and a chainring) Job search one hour Organic trash throwing out

Entry 18.12 (Written on 19.12) Day 450: No Useless Videos Day 448: Sticking to Food schedule Day 51: Eating Only between 06:30 and 19:00 (Last bite before 19:00) Day 41: Being in bed before 23:15 3 Things I did right, no matter how small. -When almost ordering and having all my credit card details in a website of a chainring checking out the website reviews. (Which showed that there are like 80% reviews saying the website is a scam. 50 GBP saved.) -returning a set of masks to the shop and getting a refund for it (about 8 dollars) -Scheduling an appointment for suspension treatment which is gonna cost about 270$. I'm very scared but I believe it may send me a lot of trouble in the long haul of having to look for a new bike, because without suspension my knees, back and bladder will start suffering again, which is exactly the reason I bought this bike in the first place 1 Thing I could do better -I keep making the first task of the day longer than needed and it starts negative momentum. Make sure I return home a bit earlier to write GQ IN THE EVENING. And not start the day sliding out of the timeframe of planning the next day + (1. omit the out of timeframe part and commenting if not done 5 minutes before an the end of timeframe and 2. wake up more promptly. these 3 minutes may make a difference. Out of timframe: (Estimates since, once it started sliding from schedule it's long to calculate how much it slid from original timeframe) 22 min plan tomorrow( including GQ) 20 min from workout 26 min pomodoro breaks + late from job search compensate subconsciousle I guess.) about 10 min late in organizing to leave for deliveries Tasks reduced (Very close estimates) Call with mom (15 minutes) Visualization (13 minutes) Deliveries (43 minutes)