One Year Of Discipline, Day 9 – Presence

A description of the “One Year Of Discipline” challenge can be found here.

One Year Of Discipline

Snow. Thick flakes were slowly clouding the roads and houses outside my bedroom window. I watched them. Listened to the cars passing by. They were almost silent. Somewhere in the distance, the church bells rang, as people slowly got up and switched on the lights one by one as darkness turned into day.

Aren’t these moments worth everything in life?

Watching this atmosphere unfold is always the greatest part of any day. It puts me at ease and reminds me that no matter what, life is a gift that we can open any time – just by deciding to be in the moment.

On to Day 9. Below you will find

(a) a quick description how I fared on my main goals – losing body fat, working on my blog, installing good habits;

(b) my thoughts for the day;

(c) how the rest of the program went and whether there were any irregularities or other noteworthy points.

Day 9

Losing body fat

22.8%, that’s a slight uptick from yesterday’s 22.5%, but as long as it remains under 23%, all good.

What did I eat today (after I measured my body fat)?

Breakfast: Coffee, eggs, protein shake.

Afternoon: Chicken and asparagus.

Evening: Collard-Carrot-Apple Juice.


One Year Of Discipline


One Year Of Discipline


I tried to do my calisthenics routine in the morning, but stopped after 15 push-ups. I was still sore from the days before. No problem, I finished the routines in the evening: 120 push-ups (31 of which were in good form); 120 squats (all of which in good form). 120 sit-ups. Especially with the sit-ups, I tried to reduce any contribution from momentum as much as possible: my shoulders were relaxed, my head and neck were held back, and I focused my mind on my abs.

I could feel my stomach every time I moved my upper body up. That probably means I effectively eliminated any “help” from other muscles in my body.

organisational question – what do I do when there is an event in the evening I want to visit and I haven’t yet done my calisthenics for the day? Do them in the Gym around the corner. Always be prepared for things that may get in the way.


Working on my blog

Continued reading the Franklin autobiography. Even though the language is at times difficult to understand, it’s a fun read. Looking forward to providing the review on the weekend.

If you already want to check the book out, you can click here. (*)

Otherwise, I am writing my journal post from today right now.


(a) Emotional Health: My colleague, seeing that I was somewhat tired, offered to take care of my experiments for me on sunday, if need be. He knows I have a 1.5 hour commute to work. I am truly impressed by my friends’ helpfulness!

(b) Spiritual Health: I continued the Happiness Habit. What was I grateful for?

1. My space heater inside.
2. Snow outside.
3. Inspirational websites.

I also spent several minutes just observing the snow. See introduction to this day.

(c) Mental Health.

10 ideas for introverts to become extrovert.
1. Start talking to people – weather or asking for time/directions.
2. Start touching people in a socially acceptable way – handshake or high-five.
3. Listen to music that fires you up.
4. Organize an event with your friend (easy stuff, e.g. going to a bar, to a concert etc.).
5. Take up a duty that “forces” you to talk to people: handing out fliers, collecting donations etc.
6. Acknowledge your anxiety and assume that you are excited rather than afraid.
7. Talk to your friends and family more often.
8. Make an effort to do eye contact and smile.
9. Leave all devices that could keep you inside the house switched off for a day.
10. Adopt the mindset that you want to help people – if only with good emotions.


Thoughts for the day

What did I do well?
1. I am focused from the get go. Right after I woke up. No distractions.
2. I was well prepared for the meeting with my group leader.

What do I want to improve?
I definitely need more sleep.

How will I improve?
Cut out ALL potential distractions on my to-do list and only focus on work and this blog, then go to bed on time and sleep 6 – 7 hours.

How did the rest of “30 Days of Discipline” go?

Nothing special to report here. Everything went well.

To check the description of the “One Year of Discipline” challenge, click here.

To see yesterday’s post, click here.

To get back to the homepage, click here.

(*) I earn a small commission at no additional cost to you.