My hopes for the future

• Finnish my logging
• Get to 100kcal
• get to below 28% bf
• Keep working to achieve these
• Ideal to acheive 45k salary by end of the year

 ABC PLEASE: 27/01/2023

A: Accumulate positive experiences. I did a nice committee meeting this week

B: Build mastery in activities. I improved my treadmill pace and my stamina

C: Cope ahead: I'm working on this - my diary helps. 

P: Physical illness prevention: I hope to keep active 5-6 days this week. I've already done 4 days.

L: Low vulnerability to diseases: maybe if I eat more veg 

E: Exercise regularly: see above

A: Avoid mood altering drugs, you know I've run out of my stockpile of dr pepper

S: Sleep healthy. I should sleep soon but recently having good sleep quality

E: Eat healthy. I had a few takeaways last week but this week I'm really pushing hard on my caloric deficit. Last week I ate so much I think my kcals went up 2-3kg but I've lost 2.8 of it since sunday. There's something to be said about how its okay to have a cheat meal, or a cheat day.#

 abc please sunday 22 january 2023

A: Accumulate positive experiences, setting tasks for myself in the week like cycling 30 miles a week and hitting 50km on pokemon go helps me a lot

B: Build mastery in activities: I'm improving in my running and keeping consistent at an hour a day minimum

C: Cope ahead: I could improve on this. My paper diary is ...a work in progress

P: Physical illness prevention : I'm not sure how to answer this, I'm feeling really insecure about my hairline

L: Low vulnerability to diseases: Bro things I eat too much meat

A: Avoid mood altering drugs: I had a few kebabs this week

S: Sleep healthy: I have been good on this

E: Eat healthy: could do more broccoli. I gained a kg over the week, but i think it could be displaced as I haven't done a number 2 in a while

 writing task: 3 things I am positive about today (Saturday 22 January)

• I did my steps
• I got up early at 7am and I shot out of bed feeling motivated to go to the gym and see the people at class. I feel like its hard to find motivation so it was important to cling on to something
• I hit my weekly target for cycling

 dear diary,

I just wanted to write: I have had my workplace wellbeing contract supplier set me up with 4 sessions of counselling. I don't really think it's useful. All they ask is 'how does that make you feel'. That's not useful to me. Any person can do that. An AI can do that. I get there's that whole thing of holding space, but it doesn't affect anything. I know all of the issues. there isn't an issue about me not talking. The issue is not listening. It's not a therapist who will help. It's the lack of a 5.5% rate increase at work, its the nepotism that is being unchallenged even though the people implementing it say they are all for improving diversity.

 ABC Please: therapeutici writing task

16 january just after 6pm

A: Accumulate positive experiences: I don't feel I've done much of that this week

B: Build mastery in activities that make you feel confident - I'm doing better with my cycling and running

C: Cope ahead - I've done 'okay' with that today

P: Physical illness prevention. I'm feeling pretty ill today, but I've set up 5 days recovery time

L: Low vulnerability to diseases: see above

E: Exercise regularly: I believe I did 7 days straight physical activity last week, 2 of the days were low energy walking and technically should count as a recovery day. I didn't go hard every day, but I kept active every day

A: Avoid mood altering drugs: does a chicken kebab count? I'm so stressed out today I might have a kebab tonight after I do my 'big task'

S: Sleep healthy: I think I'm sleeping well

E: Eat healthy: I had a lot of broccoli today, but not much veg in the past 2 weeks. 

 writing task: my hopes for the future

get all my 2022 logging done

I'm not to ambitious but I think this is just a baseline and I just want this done first

Maybe get through the end of today with my major anxiety task as well.

 My achievements on Monday

I woke up late but I had a full day of work. I finished late.

After work I went to the gym. I did my rehab. I did 100minutes on the treadmill. I hit my steps target, I also had a kcal deficit after i overate on sunday. In short, I felt that running really saved my day and helped me feel a sense of achievement.

It's 3am and I am writing this on a tuesday. Now I am trying to get the nps tasks done after feeling really exhasted after getting him. 

abc please

 a: Accumulate positive experiences: I did some long 3 hours sessions at the gym

b: build mastery in activities: I'm working on getting my average speed up

c: cope ahead: I'm working on this, i'm trying to prepare for situations by writing down an itinerarry of time and how long and how much it will take from me

p: physical illness prevention: I think trying to keep active is part of this

l: Low vulnerability to diseases: having a mcdonalds right now isn't the best thing

e: exercise regularly: I did 4/5 days of my target, but at least 3 of those days were serious quality. one of those days I struggled but that was perhaps even more valuable in terms of building my strength than anything

a: avoid mood altering drugs: i went ot the corner shop for snacks twice this week

E: Eat healthy: see mcdonadls

I am still on a caloric deficit despite the 2 burgers. 

Tuesday 2 January 2023 (ABC Please)

 First post of the year. 

ABC Please

A: Accumulate positive experiences - I think I need to work on that over the coming year. I met family and friends over Christmas. I've been going outside on the bike but I don't know if that's conflicting with other things

B: Build mastery in activities that make you feel confident and not helpless. Tomorrow I hope to get to the gym and I'll do a class and maybe do some treadmill

C: Cope ahead: I'm working on this at the moment, or trying to

P: Physical illness prevention: My goal to do 5 days in the gym

L: Low vulnerability ot diseases: I need to improve my eating

E: Exercise regularly. I went to the gym yesterday but I didn't go today.

A: Avoid mood altering drugs. I am so hungry for the desserts downstairs

S: Sleep Healthy: I think I did that

E: Eat healthy: I'm not doing so well on that. 

Wednesday 31 August ; Friday 2 Sptember; Saturday 3 September ; Sunday 4 September

 Friday 2 Sptember

ang. work is triggering me.  

Saturday 3 September 

feel good watching amazon lord of the rings, really impressed. (Obs) mum and dad went to hastings

Sunday 4 September 

phoned empoyee assistance (2). she recommended that i have more balance in life - non work and non pride stuff