findingfirediaries

[findingfirediaries]

15.02.2025

I give up on the aesthetics. This is my personal ramble space now.

I have realised that I have a great lot of friends and people I really really enjoy being around in my new city here. I was always good at building networks but this one might be one of my favourites. I love the girls from Handball. I love my friends from Uni. I like the people I have gotten to know outside from it.

If I look at my current situation the following comes to mind: I have the exercise part controlled.

I can control the nutrition part.

I need to get back into the study part.

I need to get rid of the social media part.

Okay. Fine, let me get rid of it then and replace it by studying and exercising.

I need to eat but I can eat in a deficit. I have 300 days until the 14th of June. So I need a 500 deficit per day, but I will aim for 800-1000 per day. Or better: 5600 per week. (Means I can eat 8400/ week)

I can do that.

Kay. That’s solved. Let’s talk about studying. If I average 8h, can I really fail? I don’t think so.

So let’s do that. My exercise plan also stands.

———

Mon: Gym + Training

Tue: Walk (500 kcal)

Wed: Gym + T

Thu: Walk (500kcal)

Fri: Gym + Training

Sat: Intervals

Sun: Long run

———

I also want my sleep schedule to be better again.

I need books to read.

I love my friends so damn much.

Good Night.

[findingfirediaries]

Day 2 - 29.01.25

Surprisingly enough, since I started eating and living cleanly this week, my plan is working rather well.

So far, what I am really happy with is the following:

I follow my meal plan to the point

I go to bed early and track my sleep

I move my body once a day

I study consistently

I started reading again

So, let me rephrase these real quick.

I follow my meal plan to the point I am a healthy person in control of their food choices

I go to bed early and track my sleep I am an early sleeper and riser who prioritises their sleep

I move my body once a day I am a fit person and an athlete

I study consistently I am an above average student and I am disciplined to achieve my goals

I started reading again I am a reader and learner, who will not be distracted by mindless social media

Here is the thing, change is based on identity. Actually, one of my absolute favourite books is "atomic habits" by James Clear who describes this rather well. In his book he also explains the Four Laws of Behaviour Change and what make and break bad habits.

Make it obvious

Make it attractive

Make it easy

Make it satisfying

However these three key insights he shares are even more monumental:

Small habits make a big difference

He explains this using the example of a plane steered just a few degrees to the north at the beginning of a thousand mile journey. Over the long run, small changes like these accumulate and lead to incredible or devastating outcomes. Improving just one percent every day will make you 37,78% better every year. Success thereby becomes the product of daily habits and not one time transformations.

2. Forget about goals, focus on systems

"Goals are about the results you want to achieve, systems are about the process that lead to these results."

James Clear uses his Four Laws framework to build good systems.

I myself have begun setting up some systems but have yet to find a good one e.g. for my study routine. So let's think about one. My main problem is that while I know I will go for a run or a walk, this is usually heavily dependent on my daily feel for my body. It hasn't yet become an actual habit and is more of a "yeah it will happen but I don't know when".

This morning for example, after 6-7 hours of great sleep, I woke up sick. Not terribly so, but enough that I understood my body when it told me to a) start reading instead of running, b) go on to eat a super healthy, Vitamin C filled meal and c) go back to bed and sleep a bit longer. For tonight e.g. my sleep goal is actually to sleep at least 7h-8h to maximise my immune system.

So how does creating a good study system work then?

I will use 1.2 Use habit stacking and 1.3 Design your environment for this.

"After opening my Laptop on my desk, I will check my emails, drink a bit of water and open the notes I will study."

"After opening the notes, I will study at least 1 slide of content."

Great. Now the design of my environment is pretty neat but I just created some studycards telling me for how long I should study minimum in a range of 7-20min. This will make it more fun and I will choose one every day after waking up. I will also track my studies through my plan. I will also take a study card every time I go on social media or youtube shorts. It has to be redeemed within 30 minutes.

3. Build identity-based habits

Your current behaviors are simply a reflection of your current identity. What you do now is a mirror image of the type of person you believe that you are (either consciously or subconsciously). To change your behavior for good, you need to start believing new things about yourself. You need to build a new identity based on habits.

Changing your beliefs isn’t nearly as hard as you might think. There are two steps.

Decide the type of person you want to be.

Prove it to yourself with small wins.

Your identity emerges out of your habits. Every action is a vote for the type of person you wish to become.

Here is the person I want to become:

I am the most ambitious person I know and I do not compromise. I am an athlete, an excellent student, a disciplined person who does not procrastinate important tasks and is an action oriented person, a curious learner and avid reader and I am a healthy person who prioritises what is best for my health.

Out of this, the following habits emerge: Eating healthy and in a slight deficit, moving my body at least once per day, studying for university every day, reading instead of scrolling, going to bed early and following my systems rigorously.

[findingfirediaries]

Day 1 - 28.01.25

Okay, it’s been a few days, but there has been good reason, I promise. After spending the last days with my family and celebrating a friends birthday way to hard on the weekend, my complete Sunday was lost in between regretting my mere existence and throwing up in my bathroom.

Never again I tell you. Never getting drunk like that again. It’s just not worth it.

I actually woke up extremely early on Monday, instantly went for a run, then did my shopping and full meal prep, went to Uni, got back and tried to sleep at 8pm. Now I do understand that in theory sleeping at 8 after a completely messed up sleep schedule will be met with resistance but I was so tired I hoped for the best.

Fast forward after a very not relaxing night, I woke up around 4:30 and proceeded to spend an hour on my phone, studied from 5:40 to 7:00 for the class I was about to have and then procrastinated another two hours until it was time to go catch the train I am currently in.

Now I am rather tired, have a slight headache and already told myself that I would only do 3h of class today, instead of 6.

I also need to buy more Ibu for my headache.

So here is my plan for today:

09:00 - 14:00 Uni + Weg @home

14:00 - 14:45 After Uni Routine

14:45 - 15:00 Changing and stretching

15:00 - 16:00 going for a run

16:00 - 17:00 showering und co

17:00 - 20:30 study session (Maths, OM)

20:30 - 21:30 evening routine

21:30 - 05:30 sleep

Now I have two problems: I am slowly getting back into running so my body is still adjusting. Just like when I started going to the Gym, I am terribly exhausted afterwards. This might negatively impact my study session.

My solution: power naps of 20 min. Not more, because then I will actually fall asleep deeply but just enough to get some energy back.

Also I need to plan my after Uni routine. I feel like I just go mindlessly on my phone and I don’t want that. So let’s plan a little routine:

• put on some music (lofi, good mood)

• make some tea

• read for 20 minutes

I am contemplating doing a walk but let’s do the cozy version first.

Now I also need an evening routine.

[findingfirediaries]

25.01.25 - Day 0

In 100 days it will be the 5th of May. I spent the past two months with my family, recovering from uni and its stress. But now, now I am ready to take it on. Headfirst. Take on my problems and my fears. Get back my fire. Because I deserve it. I deserve only the best.

I did not wake up today to be mediocre.

[findingfirediaries]

I did not wake up today, to be mediocre.

Only the best. Nothing less.

[findingfirediaries]

Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.

~ Viktor E. Frankl

[findingfirediaries]

And if it is all nothing but existence by chance, it’s a chance I will take.

[findingfirediaries]

Book summary - IKIGAI

Summary:

Discover your Ikigai: If you haven’t found your purpose yet, make it your mission to discover it.

Resilience and Persistence: Fail seven times, come back eight. Face "Hydra challenges" that grow stronger when resisted, but remember, so can you.

Stay Present: You cannot change the past or future—focus on the present moment.

The Power of Habits: Build routines, as humans are creatures of habit. A morning routine is especially important.

Single-task for Productivity: Multitasking kills productivity. Focus on one task at a time.

Meditate and Manage Emotions: Practice meditation to prevent emotions from controlling you, staying calm when they arise.

Stoic Practice: Use negative visualization to prepare for challenges and build mental strength.

Healthy Living: Eat until 80% full, follow a plant-based diet, avoid sugar, and engage in moderate exercise. Stand up every 30 minutes to maintain metabolism.

Social Connections and Slowing Down: Care for your friends, spend time in nature, slow down, and maintain a positive outlook.

Find Flow: Engage in activities that put you in a state of flow—where you’re deeply immersed and enjoying what you do.

Practice Gratitude: Cultivate gratitude to foster a positive, content, and fulfilled life.

[findingfirediaries]

Reading list

Books I have or want to read:

Ikigai

The Singularity is nearer

Man's search for meaning (reread)

Atomic Habits (reread)

Financial Shenanigans

Sapiens - Yuval Harari (partial reread)

Thinkings fast and Slow (partial reread)

Babel (to finish)

[findingfirediaries]

The sculptor and the marble

“You need to stay consistent.”, his voice is quiet against my ear, hands guiding mine with practical ease. “Short bursts of force may seem like they work but will only leave ugly marks in the long-term. True progress can only be achieved through constant application of persistence.”

I nod, taking a small breath. Then, picking up a slower pace than before, I begin working on the stone from the new angle he has showed me, while he leans back, dark eyes watching carefully.

We are quiet again, my focus slowly gliding away, the only fix point in this universe the marble in front of me and the tools in my hands. If I look close enough, I can see small cracks forming in the stone, the chisel hitting deeper each time until, with a final swing, a small piece of the white stone cracks away and falls to the floor, causing grey dusk to raise.

I look up, slightly disappointed by the seize of the stone in comparison to the effort.

“Not as spectacular as I had hoped.”

The ghost of a smile appears on his lips. “Change rarely is.”

[findingfirediaries]

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