dlenger31

Weekly Update #001 I will do a weekly update for the activities I did, that brought me closer to my goals. Sports: My first training week after being sick for a long time. Despite being sore all week, this week of training has been okay. To not burn out right away, I took it slow. Gym: 18.02., 20.02., 24.02 BJJ: 19.02.; 21.02.; 25.02 Books: Currently I am rereading "Pursuing Consciousness" by Peter Ralston again and have been taking excessive notes. https://www.goodreads.com/book/show/22822920-pursuing-consciousness Judging my success in form of the sheer volume of books is unwise. So I changed the metric, I will keep track on to: "time spent in deep reading". Spirituality: I have to confess that I did just two contemplation sessions and two meditation session this week. Next week will be better. It is not enough for me just to read about spirituality and enlightenment. Languages: I used Duolingo daily last week and learned a lot of Swedish last week. See my statiscs here: https://duome.eu/dom529218 Habits: Sleep: My sleep was really bad this week. Because of the fact that I came back home late on many days and had trouble falling asleep, the only day I sleept around 7 hours, were Saturday. On the other days i just could get aroung 4-6 hours. That is pretty bad. I will use a sleep journal to track it better and to find out triggers for bad sleep. Screentime/Shallow Entertainment: As I said: first I tracked screen time, but I found that to be not the optimal proxy. So I changed it to “time spent with shallow entertainment” and will measure that from now on. I spent around two hours a day with shallow entertainment. That was quite shocking. I am trying to get it to 1,5 h now first. Time spent in deep focus: I used an app called "Forrest" to keep track. I only let the time count were I am so focused that I am not checking mails or picking uo the phone once. I didn't track it on the weekend unfortunately. Emotional Mastery: I know that most of the things I am afraid of are not a big thing for most people, but I guess I have to be honest to myself to tackle it. 1) I choose to drive willingly in the city on Monday and Friday despite having other options to get there. 2) I did two organisational tasks that have been bothering me for two weeks. What helped me with that, is setting a timer to 30 minutes and trying to handle as much organisational stuff as possible in this time. I know I can handle 30 minutes of discomfort and as soon as I start it does not seem that scary anymore. 3) I like harmony in my relationships. So I find it really hard to stand up for myself. The following examples might be trivial for many, but I am proud of my small victories. I have an old friend from school who is really toxic, but keeps texting me despite my signals to not contact me anymore. I told him that I don't want to meet up with him. My girlfriend struggles with anger and tends to be mean to me then. I am not really emotionaly reactive tbh and anger is not an emotion I struggle with at all, but I told her that I would not like to be treated that way. Family & Love: What helps me tremendously with keeping my relationship healty is having deep conversations on long walks. We took a long walk 3 times a week, where we talk about life, goals and whatever keeps us up at night.

Family & Love In regard to family and love, I want to achieve the following: proposing to my gf marriage child buying a house ✓

First I tracked screen time, but I found that to be not the optimal proxy. So I changed it to “time spent with shallow entertainment” and will measure that from now on.

Emotional Mastery I don't know the exact reasons, but especially since covid, i got more anxious than I used to be. I want to work on a few things in relationship to emotional mastery. Fear of driving in the city I am allowed to drive a car for around 10 years now. I've not had an accident yet, but I still have an irrational fear of driving on unfamiliar roads or in unfamiliar cities. Especially in big cities with a lot of traffic, I get panicky. It does not seem like my panic stems from a fear of getting hurt, but I don't know the exact reason. I want to overcome the fear by taking the opportunity to drive to unfamiliar places more often. Fear of organisational stuff/calling strangers I recognized that I shy away from organisational stuff like applying for a new identity card, because it involves talking to strangers. Every conversation I can avoid by filling out a form online, I will avoid. I don't want to be afraid of normal conversations with strangers. Fear of standing up for myself Standing up for myself is a thing I am working on aswell. I did the personality test from Jordan Peterson on https://www.selfauthoring.com/ and had a really high agreeableness score (99 percentile). So it seems to be one of my flaws. I hate to argue and would back up to avoid the argument, but I see the benefit of standing up for my own interests aswell. I will focus on working on that aswell. I am not sure yet how to measure my success in that regard, but I will find a solution.

Career I am self-employed as a SEO- manager (marketing). I did it to finance my studies, but I have no passion for it. So I would like to focus on my studies. I am currently finishing my master and have only a few exams left. Goals: Bachelor ✔️ Master Phd Two profs asked me if I wanted to do a Phd. I will decide after the master, if I want to do it rn or later in life. teaching in university I already teached two classes and I loved it. I want to go back to teaching in university (part time) after my master.

Financial I don't have big financial goals right now, but it's a part of life I have to deal with. 10 k in stocks It's just a stepping stone, but the next goal is saving up 10 k in stocks. Currently I am at: 4110,66. morgage paid off by 40 I bought a house in 2021. I plan to pay it off before I am 40 years old. I am 27 currently. More financial goals will follow, but they are not my focus in life rn.

Habits I have some bad habits I want to work on. 7 h of sleep Especially when life gets stressfull, the first thing that suffers is my sleep. But because I am miserable, when I don't get enough sleep for a long time I will make an effort to get at least 7 h of sleep a day. 8 are better but not realistic on some days. Under 4h screentime on phone I often watch long videos and podcasts on YT while I do chores. I learned a lot that way. So I don't aim for 0 h screen time, but sometimes I watch some stupid shorts because it's comfortable. I want to reduce that. So I am for under 4h of screen time. Time spent in deep work I don't have the focus I used to have. A good proxy I want to measure to get back on track, is "time spent in deep work".

Spirituality I find it hard to track spiritual progress. So this is just my first attempt to pin down some achievements in the spiritual domain I want to reach. I will probably update it later. first enlightenment experience direct insight through contemplation first psychedelic experience

Languages I want to become a polyglot. Growing up in Europe, I already learned some foreign languages, but I haven't mastered them yet ofc. The languages I know: German (mother tongue) English (C1) French (C1) Latinum Graecum Spanish (A1) Italian (A1) Currently learning: Swedish => Achievements: Finish Duolingo Course A1 A2 B1 B2 C1 I will add other languages later.

Books I am an avid reader and have read around 50 books a year for the last years - sometimes more, sometimes less. I did not always take notes on them unfortunately, but I want to change that. I will track the books I read on Goodreads and will only let the ones count, for whom I wrote a review. I hope that will change my behaviour around taking notes. I will let audiobooks and books read on Kindle count aswell https://www.goodreads.com/user/show/171758983-dom-leng So the achievements I want to get are as follows: 100 books 200 books 300 books 400 books 500 books 600 books 700 books 800 books 900 books 1000 books

Sports: I had to take a break because I was sick and I will try to get back to my old level. BJJ: I started doing the martial art BJJ around a year ago. I already won some fights, but not on big tournaments yet. The achievements here are easy to track. Blue Belt Purple Belt Brown Belt Black Belt First IBJJF medal First Gold medal on big tournament I used to do powerlifting, but I did not lift as much as I used to because of I was focusing on BJJ and because of my illness. I would like to get stronger again. I was heavier than (around 88 kg - 195 lbs at around 5'7-5'8' (175 cm)). My lifts were as following: - Squat (485 lbs - 220 kg) - Deadlift (518 lbs - 235 kg) - Benchpress (308 lbs - 140kg) I don't know where my max lifts are currently, but I will keep updating the strength values. I am currently at around 80 kg (176 lbs). My first/goals achievements will be to get back near my old lifts. - Squat (440 lbs - 200 kg) - Deadlift (440 lbs - 200 kg) - Benchpress (265 - 120 kg)

A lot of people spend hours and hours playing video games and hunting for achievements, but neglect the biggest adventure game there is: life. The thing is: I get it. I love video games aswell and find them incredibly rewarding. The consequences of mistakes and the anxiety around playing are also not as severe as in real life. So I get why people choose to play video games instead of trying to accomplish amazing things in real life. But I thought: Maybe it's possible to transfer the reward that people get from video games to real life. I will try to be the guinea pig and will try to live like my life is an RPG. One of my ideas was to use a magnetic board to track some of my achievements. I will buy magnetic buttons representing the achievement I have made, when I accomplish something. For example: I would buy a small magnetic button with the swedish flag when I finish the Duolingo Swedish Course. I don't have a complete list of all the achievements I want to add yet, but I will update my list from time to time. Disclaimer: I'm not a native english speaker. So please excuse my mistakes.

I read both of them. They are worth reading