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Snack prepared on January 30th (Quinoa salad)

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On January 23rd, I went for the first time to the gym with my boyfriend. It is not what I usually do for exercise, but I liked that I tried something different and challenged my body in a way I had never done before.

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Tracking of mood up to January 23rd

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Flying Wig de Devendra Banhart en Apple Music

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Escucha "Flying Wig" de Devendra Banhart en Apple Music. 2023. 10 canciones. Duración: 48 minutos.

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List of ingredients I found in processed foods that I like

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Snack prepared on January 22nd (Oatmeal pancakes with banana)

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Snack prepared on January 18th (Ratatouille)

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Snack prepared on January 15th (Acai bowl)

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COMPLETE AND BALANCED NUTRITION

Taking notes of the ingredients in the processed foods I like, and seeing which ones I could use to reproduce something tasty, more organically.

Preparing myself some healthy snacks with unprocessed foods at the beginning of the week, to have them ready every time I want to grab something quick.

Treating myself to one of those tasty snacks, maximum one per week, so that it doesn’t feel much like a punishment, and more like motivation to accomplish my goals for next week.

PHYSICAL ACTIVITY

Dedicating more time to warm ups and stretching, so that I will be more confident about increasing the intensity of my workouts.

After finishing my workout, based on how I feel right then and there, I will decide between keeping the same intensity for next week, or increasing it. If I choose the latter, I will specify how much I am going to add, in numbers, to achieve it.

I will hug myself after each workout, be mindful of where I feel more tense or healthy pain, and thank my body for having done that effort.

SLEEP HYGIENE

Setting up a fixed schedule that I have to follow every day for when I have one hour left before I have to be in bed, ready to sleep.

In case I do finish up one hour before I have to go to sleep, I will immediately go to bed. I won’t return to that endless loop where I use up all the time I have, even when I get the opportunity to be more productive or efficient.

Turning off my electronics as soon as I am tucked in my bed, and only unlock them if I get a notification from a family member or a close friend.

MENTAL HEALTH

Getting a journal to write every time I am feeling something really intense and that I am about to repress it. It will also be to write about the good feelings, but I will focus more on the bad.

Using several colored pens and even stickers so that I can doodle and create in my journal, so that writing about it won’t be so intimidating, and also to give me time to take my mind off the emotion, without repressing it.

I will specifically write about why and what I am feeling, but also, how it will help me deal with situations in the future; I won’t feel bad about not being all right all the time.

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COMPLETE AND BALANCED NUTRITION

Taking highly processed foods when in a rush, fooling myself that they are right for me.

Being able to say a keyword when I know I am already satiated and don’t have to eat more just because I want to.

Eliminating foods almost immediately after I see a visible bad effect it has on me.

PHYSICAL ACTIVITY

Going every day in the morning to do 1 hour of exercise, following a routine that challenges me just a bit.

Telling myself that next time I will lift more weight or run faster, but truly I stay where I was when the time comes.

Picturing myself in a week, 1 month, 2 months time, when I will start to see positive changes, and get motivated by it.

SLEEP HYGIENE

Finding new excuses or things to do so that time will pass by without me not going to sleep.

Taking small naps to supposedly be more productive, without succeeding.

Waking up every day at the same time with an alarm, not letting more than a minute pass before I am out of bed.

Being able to stop for a second and think about whether I want to say what I will say next, and thinking about the effect it’ll have.

MENTAL HEALTH

Not giving the necessary importance to giving myself enough leisure time.

Choosing to completely repress a bad emotion / feeling over having to go over it and see how to use it to keep growing.

Assuming that bad emotions won’t resurface or have any negative effects if I repress them strongly enough.

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Pictures of my journal (with the text covered)

Pictures of ideas I found on Pinterest about journaling

Pictures of sunsets, nature, and things that remind me of people I love

Tracking of daily mood with the application "Moodfit"

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Links to songs that helped me go to sleep

I will keep track of the time I last looked at my phone before going to sleep with the Screen Time section on the Settings App

Pictures of my set alarms to go to sleep and wake up

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Pictures of the snacks I prepared each week

Updated list of healthy ingredients I found in processed foods that I like

A pie chart per week that compares how many processed foods I ate in a rush vs. how many natural foods I ate

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One image per day of an exercise I used to warm up or stretch

A chart with how much weight I carried that week, how fast I ran, and if it was according to what I had planned

Two pictures per week, of me hugging myself

Honorary mentions for when I reached a personal best