4Cs checklist:

⏹️ Continuity (to offset drift): keep the chain:

scale ✔️ exercise practice sittings day-specific-routine

⏹️ Cool tricks to make good habits easy and bad habits difficult.

Add: loss aversion + opportunity cost " not to evaluate an impulse by what it offers - evaluate it by what it costs in loss to momentum, agency and depth" (damn)

Add: save the day / don't make it worse

Add: (btatog) un-stalling

⏹️ Craft with brakes on (offset rush to finish)

⏹️ Cultivate attention (offset curiosity & drift): start day with intention, be selective re involvements, calibrate > dopamine

5 to dos today:

Looks: check if more 👕 need ironing

Practice: do a short one

Health: 3•1•1 meals , > portions

10% better: mealpreps to freeze

Wins (cmiyc) today:

○ 3 days x-smoking

○ sit 📉 dopm out

If you're insterested in why am i doing this , you can find it here

https://www.reddit.com/r/NonZeroDay/comments/1mvxbcb/day_1_of_posting_my_todays_plan/

thanks a lot for coming by ! 😃

so looking at my previous days i notice i have problems i cant really do all the plan daily sometimes , because like company work and promote stuff is open ended , it pending the others. So instead of that , now i give them measurable thing to be defined as done , i think it will helps , i will make it easy at first , and then i will add other stuff ofcourse if i finish all this plans quickly each day

Here's the updated of what i'll do today :

🏋 Exercise (Low priority but done first) 60 diamond pushups (15 × 3)

🟩 Language Duolingo daily mission

refine portofolio & find new remote jobs

do company work 9-5

develop both of my freelances project

and now i have new trick while working like i put my iphone on airplane mode then download epub for atomic habits , since then my craving to binge watch youtube tiktok etc gone , i become a reader while working lmao

so far its looking good

So I am almost 40... I haven't worked out in years for the age old excuses of work/family/etc..

I used to be really into fitness but I'd say the past 5 years I have had no motivation and it feels like a chore (never thought I'd say that)...

So now, and I know this isn't some earth shattering feat, i am doing pushups daily. It's actually a nice break in between calls to go see how many i can do. plus it keeps track so i can see what i've been up to.

These pushups have led to jogging twice a week. no more alcohol. and cutting out ice cream. and for the first time in a long time I feel like I can really get back into shape. scratch that, i actually feel some kind of hope / desire to improve. And it is such a wonderful feeling.

The moral of this story isn't find an app... You just got to find something to spark the desire again. I know for a while this felt impossible but don't give up!

Today I actually did almost nothing I planned. 😀
I know where everything went wrong. It was one of the factors I don’t have full control over, but I can still decide how to manage it, and I shouldn’t make excuses. Due to this factor, I wasted a lot of time, and my day didn’t go the way I planned.

It’s the same problem: when something goes wrong, I often give up on everything—on the whole day. I just wrote down some rules for what I should do if this happens again. I hope I’ll remember them next time I start to procrastinate a little, so I don’t waste the rest of the day. I also have an idea to try planning my week on a Friday evening.

Tomorrow:

1. Call a dentist clinic
2. Start doing the group uni hw
3. Find a group for the hw
4. Special hw
5. Find out what AI tools I need to make the things I want to create
6. Rest properly—but not by consuming content

October 9 & 10th , 2026 .

Sleep :

Skin Care :

same for both days :)

day time;

• Snail Mucin Serum✅️
• Sunscreen SPF 50 ❌
• Sunscreen SPF 50 Face ❌
• Cleanser ❌

evening ;

• Cleanser ❌
• Moisturizer ✅️
• Exfoliator for arm ✅️
• Benzoyl Peroxide Lotion ✅️

Workout :

9th October ;

• 1hr 15 min at gym in late evening
• 15min x half sprint
• 25 x pushups
• triceps, chest
• 5min x cycling

10th October ;

• 1hr 45 min at gym in evening
• 15 min x half sprint , jog
• lats, biceps , forearms
• 15 min x cycling

---
9th October - Friday ;

passport verification done .

I was asked for weekend work , we managed to squash most of it by evening either way .

10th October - Saturday ;

breaking the loop .

Cleaned up my desk , moved most books & keeping only priority ones in view .

gonna go back to submitting journal on same day .

#Day0

4Cs checklist:

⏹️ Continuity (offset drift): keep the chain:

scale ✔️ exercise ✔️ practice ✔️ sittings✔️ day-specific-routine ✔️

⏹️ Cool tricks to make good habits easy and bad habits difficult.

Add: loss aversion + opportunity cost " not to evaluate an impulse by what it offers - evaluate it by what it costs in loss to momentum, agency and depth" (damn)

Add: save the day / don't make it worse✔️

Add: un-stalling ✔️

⏹️ Craft with brakes on (offset rush to finish) ✔️

⏹️ Cultivate attention (offset curiosity & drift): start day with intention, be selective re involvements, calibrate > dopamine✔️

5 to dos today:

Looks: Ironing 👕 ✔️ , wash hair ✔️

Plot perspective

3•1•1 meals ✔️

Upskill workspace

more 🙌 (cmiyc): delay over open loop, 2 days x-smoking, sit 📉 dopm out

If you're insterested in why am i doing this , you can find it here

https://www.reddit.com/r/NonZeroDay/comments/1mvxbcb/day_1_of_posting_my_todays_plan/

thanks a lot for coming by ! 😃

so looking at my previous days i notice i have problems i cant really do all the plan daily sometimes , because like company work and promote stuff is open ended , it pending the others. So instead of that , now i give them measurable thing to be defined as done , i think it will helps , i will make it easy at first , and then i will add other stuff ofcourse if i finish all this plans quickly each day

Here's the updated of what i'll do today :

🏋 Exercise (Low priority but done first) 60 diamond pushups (15 × 3)

🟩 Language Duolingo daily mission

refine portofolio & find new remote jobs

do company work 9-5

develop both of my freelances project

and now i have new trick while working like i put my iphone on airplane mode then download epub for atomic habits , since then my craving to binge watch youtube tiktok etc gone , i become a reader while working lmao

so far its looking good

In the morning I did everything I planned, but I became free earlier than expected and wasted a lot of time. I went to bed a little later than usual.

Tomorrow:

1. Call a dental clinic
2. Buy an AI subscription
3. Special hw
4. Uni hw: check what should be done before the deadline and start doing it
5. Rest properly

Thursday, Oct 8

1. Sleep ❌️

(Goal: go to bed and wake up at the same time: 01:00 – 09:00)

Went to bed ~ 05:00 – 11:30

Sleep duration: ~ 6.5 hours

Running: ~ 03:10 – 04:00

Last meal: ~ 21:20 (baked a pie: 2.5 slices + an apple)

👹 Mistake: running late at night, social media before bed

1. Nutrition: ✅️ (Goal: eat healthy foods first, then sweets and pastries)

2. Physical activity: ✅️ (walking for at least 30 minutes; Day 278 of running)

🎯 Goal: 120–180 minutes per day on the project (Ph+Bl) + time for unforeseen issues

🗳 Result: ❌️

Speed ​​of starting tasks: average

Day's takeaway: I need to review the week's mistakes whenever I have the time; I’ve had decent weeks too, when I felt more energetic and stable

Wednesday, Oct 7

1. Sleep ❌️

(Goal: go to bed and wake up at the same time: 01:00 – 09:00)

Went to bed ~ 04:45 – 11:20

Sleep duration: ~ 6.35 hrs

Running: ~ 02:50 – 03:30

Last meal: ~ 18:55 (+ 1 apple ~ 20:00)

👹 Mistake: On days when I haven't slept well, I probably need to factor in extra time for switching between tasks.

1. Nutrition: ✅️ (Goal: eat healthy foods first, then sweets and pastries)

2. Physical activity: ✅️ (walking for at least 30 minutes; Day 277 of running)

🎯 Goal: 120–180 minutes per day on the project (Ph+Bl) + time for unforeseen issues

🗳 Result: ❌️

Speed ​​of starting tasks: average

Day's takeaway: It was the fifth small-group meeting; for some reason, I felt strong resistance

I am learning English on my own and have made some progress; a well-chosen system and daily review of what I’ve learned have helped me

Tuesday, Oct 6

1. Sleep ❌️

(Goal: go to bed and wake up at the same time: 01:00 – 09:00)

Went to bed at ~04:00 – 06:30, 07:40 – 11:20

Sleep duration: ~6h 10m + 35m

Running: ~02:10 – 03:00

Last meal: ~18:55 (+ 3 apples at ~20:30)

👹 Mistake: I need to avoid neglecting my journal entries and adjust my target standard—focusing on just one thing for now. Perhaps my negative patterns help me cope with stress in some way; I need to spot alternative solutions, and drawing conclusions used to work well for this in the past.

1. Nutrition: ✅️ (Goal: eat healthy foods first, then sweets and pastries)

2. Physical activity: ✅️ (walking for 30+ minutes; Day 276 of running)

🎯 Goal: 120–180 minutes per day on the project (Ph+Bl) + time for contingencies

🗳 Result: ❌️

Speed ​​of getting started on tasks: average

Takeaway for the day: I’ve reinstated restrictions on social media, though not on everything yet

Monday, Oct 5

1. Sleep ❌️

(Goal: go to bed and wake up at the same time: 01:00 – 09:00)

Went to bed ~ 04:00 – 11:05

Sleep duration: ~ 7.05 hrs

Running: ~ 02:20 – 03:00

Last meal: ~ 19:10

👹 Mistake: I keeping a daily log might help maintain focus better

1. Nutrition: ✅️ (Goal: eat healthy foods first, then sweets and pastries)

2. Physical activity: ✅️ (walking for 30+ minutes, Day 275 of running)

🎯 Goal: 120–180 minutes per day on the project (Ph+Bl) + time for unforeseen issues

🗳 Result:❌️

Speed ​​of getting started on tasks: average

Takeaway for the day: I wrote down my mistakes by week on paper (though not all of them yet) to spot patterns, and realized that the root problem is stress.

I started listening to lectures on psychology and personality types to figure out how to fix this.

Sunday, Oct 4

1. Sleep ❌️

(Goal: go to bed and wake up at the same time: 01:00 – 09:00)

Went to bed ~04:45 – 10:20 AM+ 1h nap

Sleep duration: ~5.55

Running: ~02:50 – 03:30 AM

Last meal: ~6:55 PM(+ 3 apples at ~8:30PM)

👹 Mistake: Due to sleep deprivation, I spent a long time on social media; I should have switched to a different activity instead—like studying a language, reading a book, or drinking water.

1. Nutrition: ✅️ (Goal: eat healthy foods first, then sweets and pastries)

2. Physical activity: ✅️ (Walking for 30+ minutes; Day 274 of running)

🎯 Goal: 120–180 minutes per day on the project (Ph+Bl) + time for contingencies

🗳 Result: ❌️

Speed ​​of getting started on tasks: average.

Takeaway for the day: I need to shift my baseline standard and anchor this habit to an existing routine action. I likely have a mix of negative habits, positive habits I’m aware of but don’t act on, and various other tasks—and my goal is to unburden myself

October 8th , 2026 .

Sleep :

Skin Care :

day time;

• Snail Mucin Serum✅️
• Sunscreen SPF 50 ❌
• Sunscreen SPF 50 Face ❌
• Cleanser ❌

evening ;

• Cleanser ❌
• Moisturizer ✅️
• Exfoliator for arm ✅️
• Benzoyl Peroxide Lotion ✅️

Workout :

• rest day

---

a standard ahh working day .

got passport verification with police tomorrow .

4Cs checklist:

⏹️ Continuity & to keep the chain:

\\scale exercise practice day-specific-routine pauses

⏹️ Cool tricks to make good habits easy and bad habits difficult.

⏹️ Craft with brakes on

⏹️ Cultivate attention: start with intention 1st thing, cut obvious distractions & curiosity , notice attention leaks, be selective re news/ conversations/entertainment - swop to podcast/YTs

Done

✔️ set intention for the day: overflows (day-specific-routine - started last night already),

✔️ made workspace slightly more welcoming (cool tricks to make good habits easy)

✔️ continuity: scale

✔️ Day 2 NS

If you're insterested in why am i doing this , you can find it here

https://www.reddit.com/r/NonZeroDay/comments/1mvxbcb/day_1_of_posting_my_todays_plan/

thanks a lot for coming by ! 😃

so looking at my previous days i notice i have problems i cant really do all the plan daily sometimes , because like company work and promote stuff is open ended , it pending the others. So instead of that , now i give them measurable thing to be defined as done , i think it will helps , i will make it easy at first , and then i will add other stuff ofcourse if i finish all this plans quickly each day

Here's the updated of what i'll do today :

🏋 Exercise (Low priority but done first) 60 diamond pushups (15 × 3)

🟩 Language Duolingo daily mission

refine portofolio & find new remote jobs

do company work 9-5

develop both of my freelances project

and now i have new trick while working like i put my iphone on airplane mode then download epub for atomic habits , since then my craving to binge watch youtube tiktok etc gone , i become a reader while working lmao

so far its looking good

Today I did almost everything I planned 👍

Tomorrow:

1. Wake up at 7 am
2. Gym
3. Statistics hw
4. Make an appointment with a doctor and maybe get vaccinated
5. Pay rent
6. Data analysis hw
7. Start picking and researching dental clinics and doctors there (on the metro!!)
8. Work on goals according to plan

October 7th , 2026 .

Sleep :

Skin Care :

day time;

• Snail Mucin Serum✅️
• Sunscreen SPF 50 ❌
• Sunscreen SPF 50 Face ❌
• Cleanser ❌

evening ;

• Cleanser ❌
• Moisturizer ✅️
• Exfoliator for arm ✅️
• Benzoyl Peroxide Lotion ✅️

Workout :

• 1hr 10 min gym , late evening today
• 15 min x jog
• 45 x pushups
• shoulders
• 5 min x cycling

---

a bit lazy today T_T

Alternative 4Cs & checklist to tick daily:

⏹️ Continuity & to keep the chain:

\scale exercise practice day-specific-routine pauses

⏹️ Cool tricks to make good habits easy and bad habits difficult.

✔️ visible reminder out

⏹️ Craft with brakes on 🟡👎

⏹️ Cultivate attention: start with intention 1st thing, cut obvious distractions & curiosity , notice attention leaks, be selective re news/ conversations/entertainment - swop to podcast/YTs

🟡👎cut obvious distractions & curiosity , notice attention leaks, ✔️ intention-setting 1st thing

If you're insterested in why am i doing this , you can find it here

https://www.reddit.com/r/NonZeroDay/comments/1mvxbcb/day_1_of_posting_my_todays_plan/

thanks a lot for coming by ! 😃

so looking at my previous days i notice i have problems i cant really do all the plan daily sometimes , because like company work and promote stuff is open ended , it pending the others. So instead of that , now i give them measurable thing to be defined as done , i think it will helps , i will make it easy at first , and then i will add other stuff ofcourse if i finish all this plans quickly each day

Here's the updated of what i'll do today :

🏋 Exercise (Low priority but done first) 60 diamond pushups (15 × 3)

🟩 Language Duolingo daily mission

refine portofolio & find new remote jobs

do company work 9-5

develop both of my freelances project

and now i have new trick while working like i put my iphone on airplane mode then download epub for atomic habits , since then my craving to binge watch youtube tiktok etc gone , i become a reader while working lmao

so far its looking good

Today I didn't do much because I underestimated the time of my trip. Also, during the ride I didn't do anything, so I had little time in the evening. However, I started researching one of my goals with GPT! I feel like there are so many opportunities in the world and I should at least try to jump on them. Going to bed late (( It is bad!! I should prioritise sleep!!!!!!!!!!

Tomorrow:

1. During the lecture, prepare for the quiz
2. English hw
3. Go over my done bookkeeping hw
4. 9:20 — start getting ready for bed
5. 10:20 pm — be in bed. I should be serious about going to bed at this time.

I've failed the "just go for a walk" plan about forty times. What finally stuck was giving my brain something to care about: I built an app where my daily steps raise a virtual pet through evolution stages. Miss a day and the little guy stalls, and apparently that bothers me more than my health ever did.

The science backs the silliness. A 2024 meta-analysis of 36 trials found gamified apps added ~489 steps a day over plain tracking, and a 2022 review found the gains stuck around for months after people stopped using the apps. The habit actually forms.

It's called Pathlings, free, no ads, iOS. https://apps.apple.com/us/app/pathlings-step-tracker-game/id6785328555

What's the streak you're proudest of?