Eliminate Bad Habits and Adopt Good Habits

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid eating meat.
4. Avoid eating bread.
5. Avoid eating dessert.
6. Avoid eating after 8:00 PM.
7. Avoid pulling out my hair.
8. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Holiday)
9. Weigh-in: 167.5 / 35 pct%
10. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
11. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana (done)
    - green apple (optional)
12. Eat a big salad for lunch: (Large home-made spinach salad)
13. Drink 96 oz of water (32 oz so far)
14. Take supplements: (Took 12 supplements, [16 pills])
15. Go to the gym (Mon-Thu):
16. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
17. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)]
18. Moisturize my hair overnight with a leave-in conditioner.

Overall, I was xx% successful today. (Completed xx out of 14 must do tasks).

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid eating meat.
4. Avoid eating bread.FAILED had pizza
5. Avoid eating dessert.
6. Avoid eating after 8:00 PM.
7. Avoid pulling out my hair.
8. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Sunday)
9. Weigh-in: 168.0 / 36 pct%
10. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
11. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana (done)
    - green apple (optional)
12. Eat a big salad for lunch: (Large home-made spinach salad) FAILED had pizza.
13. Drink 96 oz of water (80 oz so far)
14. Take supplements: (Took 12 supplements, [16 pills])
15. Go to the gym (Mon-Thu): (DAY OFF)
16. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
17. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)]
18. Moisturize my hair overnight with a leave-in conditioner.

Overall, I was xx% successful today. (Completed xx out of 14 must do tasks).

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid eating meat.
4. Avoid eating bread.
5. Avoid eating dessert.
6. Avoid eating after 8:00 PM.
7. Avoid pulling out my hair.
8. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Saturday)
9. Weigh-in: 168.0 / 36 pct%
10. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
11. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana (done)
    - green apple (optional)
12. Eat a big salad for lunch: (Large home-made spinach salad)
13. Drink 96 oz of water (112 oz so far)
14. Take supplements: (Took 12 supplements, [16 pills])
15. Go to the gym (Mon-Thu): (DAY OFF)
16. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
17. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)]
18. Moisturize my hair overnight with a leave-in conditioner.

Overall, I was 100% successful today. (Completed xx out of 14 must do tasks).

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid eating meat.
4. Avoid eating bread.
5. Avoid eating dessert.
6. Avoid eating after 8:00 PM.
7. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Saturday)
8. Weigh-in: 162.0 / 36 pct%
9. Drink protein shake:
   (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
10. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana
    - green apple (optional)
11. Eat a big salad for lunch: (Large home-made spinach salad)
12. Drink 96 oz of water (48 oz so far)
13. Take supplements: (Took 12 supplements, [16 pills])
14. Go to the gym (Mon-Thu): (DAY OFF)
15. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
16. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)

Overall, I was xx% successful today. (Completed xx out of 14 must do tasks).

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid eating meat.
4. Avoid eating bread.
5. Avoid eating dessert.
6. Avoid eating after 8:00 PM.
7. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Sunday)
8. Weigh-in: 160.5 / 37 pct%
9. Drink protein shake:
   (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
10. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana
    - green apple (optional)
11. Eat a big salad for lunch: (Large home-made spinach salad)
12. Drink 96 oz of water
13. Take supplements: (Took 12 supplements, [16 pills])
14. Go to the gym (Mon-Thu): (DAY OFF)
15. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
16. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)

Overall, I was xx% successful today. (Completed xx out of 14 must do tasks).

I skipped several days this week (Tuesday – Friday) of updating my progress on this goal. I felt that I was faltering in my commitment and decided that I needed to make some adjustments to this list. Going forward, this list will contain only health-related habits. I will record my progress on non-health related goals separately under their own individual goals.

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid eating meat.
4. Avoid eating bread.
5. Avoid eating dessert.
6. Avoid eating after 8:00 PM.
7. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Saturday)
8. Weigh-in: 160.5 / 37 pct%
9. Drink protein shake:
   (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
10. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana (done)
    - green apple (optional)
11. Eat a big salad for lunch: (Large home-made spinach salad)
12. Drink 96 oz of water (64 oz)
13. Take supplements: (Took 12 supplements, [16 pills])
14. Go to the gym (Mon-Thu): (DAY OFF)
15. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
16. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)

Overall, I was xx% successful today. (Completed 3 out of 14 must do tasks).

This is the start of a new week. This week I will be removing some habits so that I can focus on the ones that will bring me closer to my primary goals.

1. Lose 30 lbs
2. Study for Technical Exam: Word 2007 Expert (Exam 77-850)
3. Study a foreign language: French

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid Facebook six days a week (Sun-Fri).
4. Avoid eating meat.
5. Avoid eating bread.
6. Avoid eating dessert.FAILED I had cake and donuts at work today.
7. Avoid eating after 8:00 PM.
8. Avoid distractions: talking too much.
9. Get up by 5:45 AM (Mon – Fri):FAILED (woke up at 5:54 am)
10. Weigh-in: 160.5 / 35 pct%
11. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
12. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana (done)
    - green apple (optional)
13. Eat a big salad for lunch: (Large home-made spinach salad)
14. Drink 96 oz of water (64 oz)
15. Take supplements: (Took 13 supplements, [17 pills])
16. Read the Bible (2 chapts):
17. Meditate (5 mins):
18. Study for Technical Exams (30 mins): 45 mins
    Microsoft® Office Word 2007 Step by Step
    Progress: 64/324
19. Go to the gym (Mon-Thu):
20. Study a foreign language (1 lesson):
21. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
22. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)

1. Review all incoming email for the week.
2. Do house cleaning for 2 hrs on both Sat and Sun.
3. Declutter for 2 hrs on both Sat and Sun.
4. Work on “Weekend Project” for 1 hr on both Sat and Sun.
5. Study for Technical Exam for 4 hrs on both Sat and Sun:
6. Read for 2 hrs on both Sat and Sun:
7. Study a foreign language 2 lessons on both Sat and Sun:

Overall, I was 100% successful today. (Completed 22 out of 22 must do tasks).

This is the start of a new week. This week I will be removing some habits so that I can focus on the ones that will bring me closer to my primary goals.

1. Lose 30 lbs
2. Study for Technical Exam: Word 2007 Expert (Exam 77-850)
3. Study a foreign language: French

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid Facebook six days a week (Sun-Fri).
4. Avoid eating meat.
5. Avoid eating bread.
6. Avoid eating dessert.
7. Avoid eating after 8:00 PM.
8. Avoid distractions: talking too much.
9. Get up by 5:45 AM (Mon – Fri): (woke up at 5:36 am)
10. Weigh-in: 161.5 / 35 pct%
11. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
12. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana (done)
    - green apple (optional)
13. Eat a big salad for lunch: (Large home-made spinach salad)
14. Drink 96 oz of water (112 oz)
15. Take supplements: (Took 12 supplements, [16 pills])
16. Read the Bible (2 chapts):
    - 1 John ch. 1 and 2
17. Meditate (5 mins):
18. Study for Technical Exams (30 mins):
    Microsoft® Office Word 2007 Step by Step
    Progress: 53/324
19. Go to the gym (Mon-Thu):
    - STEPMILL: 22 mins (lev 5/6), 3 mins (lev 4/5), 5 min cool down.
    (stats: 130 floors, 2.71 miles, 326 cals)
    - TREADMILL: 15:00 mins / 98 cals / .85 miles
    (incline up to 9.0, 3.5 speed, 1 min)
    - ABS: 3 sets / 50 reps (crunch, alt crunch, bike); 3 sets / 20 reps hip raises
    - CHEST: 3 sets / 6 reps (push ups)
    - BACK EXT: 3 sets / 12 reps
    - LEG EXTENSIONS: 3 sets / 12 reps (45 lbs)
    - SAUNA: 20 mins
20. Study a foreign language (1 lesson):
    - Living Language: (French) The Basics – Lesson 1
21. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
22. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)

1. Review all incoming email for the week.
2. Do house cleaning for 2 hrs on both Sat and Sun.
3. Declutter for 2 hrs on both Sat and Sun.
4. Work on “Weekend Project” for 1 hr on both Sat and Sun.
5. Study for Technical Exam for 4 hrs on both Sat and Sun:
6. Read for 2 hrs on both Sat and Sun:
7. Study a foreign language 2 lessons on both Sat and Sun:

Overall, I was 100% successful today. (Completed 22 out of 22 must do tasks).

The focus of this week will be to:

Eliminate one bad habit:
- not adding anything new this week.

1. Study for Technical Exams 12 hrs per week (Friday-Sunday).

Modifying goal: Moisturize (or Condition) my hair overnight six times a week (Sun-Fri) to Oil (moisturize or condition) my hair overnight three times a week (Sat, Tues, Thurs)

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid Facebook six days a week (Sun-Fri).
4. Avoid eating meat.
5. Avoid using a Trader Joe’s grocery bag as my handbag.
6. Avoid eating after 8:00 PM.
7. Avoid eating dessert.
8. Avoid pulling out my hair.
9. Avoid using credit or debit card.
10. Avoid eating bread.
11. Weigh-in: 163.0 / 35 pct%
12. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana
    - green apple
13. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Sunday)
14. Eat a big salad for lunch: (Large home-made spinach salad)
15. Drink 96 oz of water (16 oz)
16. Take supplements: (Took 12 supplements, [16 pills])
17. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
18. Go to the gym (Mon-Thu):(DAY OFF)
19. Read the Bible:
20. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
21. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)
22. Listen to one chapter of an Audiobook each day.
23. Do house cleaning for 15 mins (M-F) and 1 hr (Sa-Su). (1 hour)
24. Oil (moisturize or condition) my hair overnight three times a week (Sat, Tues, Thurs).
25. Declutter for 15 mins (M-F) and 1 hr (Sa-Su).
26. Review all incoming email each day for that day.
27. Study for Technical Exams 12 hrs per week (Friday-Sunday).

Overall, I was —% successful today. (Completed xx out of 22 must do tasks).

The focus of this week will be to:

Eliminate one bad habit:
- not adding anything new this week.

1. Study for Technical Exams 12 hrs per week (Friday-Sunday).

Modifying goal: Moisturize (or Condition) my hair overnight six times a week (Sun-Fri) to Oil (moisturize or condition) my hair overnight three times a week (Sat, Tues, Thurs)

1. Avoid getting breakfast in the Cafe (cafeteria at work).
2. Avoid getting lunch in the Cafe (cafeteria at work).
3. Avoid Facebook six days a week (Sun-Fri). (EXEMPT: Saturday)
4. Avoid eating meat.
5. Avoid using a Trader Joe’s grocery bag as my handbag.
6. Avoid eating after 8:00 PM.FAILED I had some asparagus.
7. Avoid eating dessert.
8. Avoid pulling out my hair.FAILED
9. Avoid using credit or debit card.
10. Avoid eating bread.
11. Weigh-in: 162.5 / 34 pct%
12. Eat two pieces of fruit and hot cereal for breakfast:
    - cream of wheat (done)
    - banana
    - green apple (done)
13. Get up by 5:45 AM (Mon – Fri):(EXEMPT: Saturday)
14. Eat a big salad for lunch: (Large home-made spinach salad)
15. Drink 96 oz of water
16. Take supplements: (Took 12 supplements, [16 pills])
17. Drink protein shake:
    (6 oz Rice Milk, 6 oz Coconut Milk w/ 2 bananas and NutriBiotic Organic Rice Protein Vanilla)
18. Go to the gym (Mon-Thu):(DAY OFF)
19. Read the Bible:
20. Brush, floss, and 5 min Mouthwash Rinse in the morning.
    (Rinsed with Listerine Antiseptic)
21. Brush, floss, and 5 min Mouthwash Rinse in the evening.
    (Rinsed with Listerine Anticavity)
22. Listen to one chapter of an Audiobook each day.
23. Do house cleaning for 15 mins (M-F) and 1 hr (Sa-Su). (1 hour)
    - Put away dishes
    - Washed dishes
    - Cleaned the kitchen sink
    - Bagged recyclable items
    - Gathered clothes for laundry
24. Oil (moisturize or condition) my hair overnight three times a week (Sat, Tues, Thurs).
25. Declutter for 15 mins (M-F) and 1 hr (Sa-Su).
26. Review all incoming email each day for that day.
    - Deleted or filed all email received on 4/28/2012.
27. Study for Technical Exams 12 hrs per week (Friday-Sunday).

Overall, I was —% successful today. (Completed xx out of 22 must do tasks).