up:: [[Habits MOC]] tags:: #log/journal dates:: 2013-03-10 # Habit Planning ## Habitual Cues 1. Location 2. Time 3. Emotional State 4. Other People 5. Immediately preceding action ## MORNING ### Mini Workout *Cues*: Not thinking, just getting out of bed and going to the bathroom. *Routine*: Proprioception Balance: 30 secs both sides - Joint Warm-up: Ankles, knees, hips, elbows, shoulders, neck [Alt: Walk 5-10 min] - 25 Bird Dog/Fire Hydrants / 25 Retraction Pushups / 25 Abs: Plank Spiders - 25 Bodyweight Squats/Lunges / Headstand 1 min - Visualize a great day with good standing posture *Reward*: Early morning feeling of accomplishment, self-control, and endorphins. ### Breakfast *Cues*: Finishing good standing posture visualization *Routine*: Prepare Greek Yogurt, Almonds, Cinnamon / Have vitamins, stimulant *Reward*: Satiation of hunger. Healthy and smart start. ### Ask ?s: Day Orientation, Goals, and Journal *Cues*: Bring food to my room. Full body stretch before sitting down = Ask ?s *Routine*: Open up a New Note in Evernote / Start asking questions and answering them. Talk out loud for some of it. *Reward*: Clarity, a sense of purpose, and the alignment of priorities and energy. ## EVENING ### Biz: Reflect and Plan with Team *Cues*: Approaching 5pm or the end of the main work day. *Routine*: Recap what I've accomplished today. What I didn't. What the next steps are. / Connect with the team and go over the day. / Plan the next day. *Reward*: Clarity, a sense of purpose, and the alignment of priorities and energy. ### Workout *Cues*: Emotional sense of finishing the work day. Put on workout clothes. Time is around 5pm. Sometimes with others. *Routine*: [[Lucia Stance]] 2-5 min *Reward*: Feeling of self-control, confidence, endorphins, and a vibrant and healthy body; and renewed energy for the rest of the day. ## NIGHT ### Lucia Stance *Cue*: Emotional sense of finishing the day. By myself. Night. *Routine*: Lucia Stance 2-5 min *Reward*: Sense of Control and willpower. ### Reflect and Plan *Cues*: Finishing the Lucia. *Routine*: Reflect: Winning Moments / Journal, Muse / Chart next day / Ask ?'s *Reward*: Accomplishment, growth, a sense of cementing memories. ### Stretch & Yoga Stretch *Cues*: Finishing planning next day. Standing up. *Routine*: quick full body / shoulder stand, cradle, wheel barrow, sitting stretch, headstand *Reward*: Satiation of hunger. Healthy and smart start. ### PMR & light Visualization *Cues*: Finishing headstand. Lay down in Savasana. *Routine*: PMR the body for 5 min / lightly visualize the next day / record any floating or lingering thoughts. *Reward*: A sense of preparation and confidence. --- %% Atomic Habits:: [[201910011142]] Resiliency Routines:: [[201901250999]] Golden Habits:: [[201406289999]] PD Lists:: [[201511121539]] %%