Habits

• Morning walk.
  Start date: 2022-07-11 (927 days and counting)
  I go out for a short walk first thing in the morning. And if I'm at home I also do 10 minutes on my exercise bike.
  Whenever I'm in my daily routine, at home in my appartment or at Savoy hotel.
  
  
  
  
• Working out.
  Start date: 2022-09-22 (854 days and counting)
  I do my daily workout (incl. practice Salsa even just learning timing) in the morning, and if I do I can have 30ml of coffee before.
  Whenever I'm in my daily routine, at home in my appartment.
  
  
  
  
• Cold exposure.
  Start date: 2022-07-11 (927 days and counting)
  I take a cold shower every morning for three minutes.
  Whenever I'm in my daily routine, at home in my appartment or at Savoy hotel.
  
  
  
  
• Prayer.
  Start date: 2024-06-08 (229 days and counting)
  I do my morning prayer right after my cold exposure.
  Whenever I'm in my daily routine, at home in my appartment or at Savoy hotel.
  
  
  
  
• Limiting caffeine.
  Start date: 2022-08-16 (891 days and counting)
  I will gradually reduce my caffeine intake and then do a year without caffeine.
  18nov - 24nov
  30ml after morning walk.
  30ml after morning routine.
  30ml after lunch
  
  25nov - 1dec
  15ml after morning walk.
  30ml after morning routine.
  30ml after lunch
  
  2dec - 8dec
  15ml after morning walk.
  15ml after morning routine.
  30ml after lunch
  
  9dec - 15dec
  0ml after morning walk.
  15ml after morning routine.
  30ml after lunch
  
  16dec - 22dec
  0ml after morning walk.
  15ml after morning routine.
  15ml after lunch
  
  23dec - 31dec
  0ml after morning walk.
  0ml after morning routine.
  15ml after lunch
  
  1jan 2025 - 1jan 2026
  0ml
  In special social situations I can still have caffeine if it feels awkward to not have it, and then I drink either herbal, green, or black tea. In that order, depending on what's available. Also if I'm up late some day over something I have no control over I can have an extra 15ml in the morning. Also on the 23rd-25th I can have 0/15ml/15ml, and on 24th I can also have half a cup with dinner.
  
  
  
  
• Social media and entertainment
  Start date: 2024-04-09 (289 days and counting)
  I can only use social media (X, YouTube, and news feeds included) when I'm at my computer. Except for using YouTube to fall asleep (with screen off).
  
  
  
  
  
• Evening routine
  Start date: 2024-07-20 (187 days and counting)
  Every day at 19:30 when my alarm rings I clean for 10 minutes, then I plan for the following day, then turn off all the lights, roll down all the blinds, stop using my computer and start getting ready for bed.
  Whenever I'm at home in my daily routine.
  
  
  
  
• Going into the office
  Start date: 2024-10-08 (107 days and counting)
  I go into the office on Mondays and Fridays, and I always at least attempt to be social. I can change the Friday for an earlier day in the same week.
  Unless there's a work emergency and I solve the problem better from home.
  
  
  
  
• Lunch routine
  Start date: 2024-11-30 (54 days and counting)
  I eat my lunch at my dinner table without looking at any screens. Afterwards I go for a short walk, and after that I do my mid-day prayer.
  Whenever I'm in my daily routine, at home in my appartment. Except if there's an emergency at work I need to focus on.
  
  
  
  
• IT Professional
  Start date: 2024-12-14 (40 days and counting)
  On workdays, as soon as I finish my morning routine or at 08:00 latest I start working.
  Except if I'm working from the office.
  
  
  
  
• Sexual self control
  Start date: 2024-12-20 (34 days and counting)
  I abstain from any sexual activity outside the bounds of a committed, monogamous relationship with a woman, or a relationship that could lead to one, in direct proportion to how much emotional connection we share and the level of commitment within the relationship.