Goals: Sun, 4/12 - Sat, 4/18

Each week I will come up with a small list of measurable goals by which I can track my progress. Each goal will relate to one of the categories in which I listed the characteristics that I think will improve my life. I will create a daily record of this progress in order to maintain momentum, hold myself accountable to these goals, and integrate these behaviors into my daily routine. If one of the goals has not been attained at the end of the week, or was attained with much difficulty, I will carry it over to the next week until it feels natural. The goals that I feel have been satisfactorily achieved will become a part of my routine, and they will be replaced on the list with new goals. If at any time I feel that one of these behaviors has started to slip, then I may revisit it in a future goal list. Ultimately this is a program I am designing in order to shape my life into a more fulfilling, manageable, and constructive pattern, changing behaviors that I feel do not serve me well.

GOALS

1. Physical Fitness: Jog 4.5 miles at least 4 days this week.
2. Physical Fitness: Eat a healthy breakfast every morning within one hour of waking up.
3. Physical Fitness: Smoke no more than 5 cigarettes on any given day, start wearing a nicotine patch, and cut out smoking completely by Saturday the 18th.
4. Organization: Take out the trash when it is full, rinse dishes and load them in the dishwasher after use, and make sure dirty clothes go in the hamper and not on the floor.
5. Effective Communication: Stick by all verbal agreements.
6. Physical Fitness: Be in bed by 1 a.m. every night and wake up by 9 a.m. each morning this week.

TRACKER

4/12
jogged: 4.5 miles
breakfast: 4 eggwhites, 1/2 whole wheat bagle with fat free cream cheese, 1 glass milk
smoking: 5 cigarettes
bedtime: 12:30 a.m.

4/13
woke up: 9:15 a.m.
jogged: 4.5 miles
breakfast: 3 eggwhites, 1 whole wheate bagle with almond butter, 1 glass milk
smoking: 0 cigarettes, started nicotine patches (21mg patch, 1/day)

bedtime: 12:00 a.m.

4/14

woke up: 9:30 a.m.

jogged: 0 miles

breakfast: breakfast sandwich, 1 egg, ham, swiss cheese, whole wheat bagel, no butter or mayo

smoking: 0 cigarettes

bedtime: had 3:00 a.m. call for a photo shoot, 1:00 a.m. bedtime not possible

4/15

woke up: 10:00 a.m.

jogged: 0 miles

breakfast: 1 orange, 1 banana

smoking: 0 cigarettes

bedtime: 1:00 a.m.

4/16

woke up: 9:00 a.m.

jogged: 0 miles

breakfast: cottage cheese

smoking: 0 cigarettes

bedtime: 12:00 a.m.

4/17

woke up: 8:30 a.m.

jogged: 4 mile jog, 2 mile walk (foot injury)

breakfast: 1 pear, 1 apple

smoking: 0 cigarettes

bedtime: 1:00 a.m.

4/18

woke up: 10:30 a.m.

jogged: 0 miles

breakfast: 1 pear, 1 apple

smoking: 0 cigarettes

bedtime: 1:00 a.m.

4/19

woke up: 8:30

jogged: 0 miles

breakfast: dried apples, omelette

smoking: 0 cigarettes

SUMMARY

1. I managed to jog 3 days this week, however, due to a minor foot injury I need to find a substitute activity in order to continue regular cardio. I will carry this goal over onto my new list.

2. I have eaten a healthy breakfast every day this week within an hour of waking. I will integrate this behavior into my daily routine and remove this goal from the list.

3. I haven't had a cigarette in a week now, and I have worn the patch daily. I will integrate this behavior into my daily routine and remove this goal from the list.

4. Above and beyond the perameters of this goal, I have also regularly done the dishes, made the bed every day, kept my space (both shared and personal) completely organized, and picked up after others as well as myself without complaint. I will integrate these behaviors into my daily routine and remove this goal from the list.

5. I have stuck by all verbal agreements this week. I will integrate this behavior into my daily routine and remove this goal from the list.

6. I have had some difficulty with this goal, considering that it is difficult for me to fall asleep at night. Overall, however, I am satisfied with my progress. I will modify this goal to be more practical, including letting myself sleep in if there is nothing pressing to do that morning. The overall desire is to have a regular and normal sleeping schedule that is conducive to a productive day. I will integrate this behavior into my daily routine and remove this goal from the list.