Deep Surface

So here’s what I plan to track- nearly all of it daily. These items will go into an Excell spreadsheet if I can figure out how to work the stupid program. Tracking starts tonight in Word.

If you have your own Integral Life Practice or have at least read about it, let me know what you think. What’s missing? Is this overkill? What should be changed?

Meditation Goal: one hour every evening before bed. A half hour in the morning. Tracking separate for morning and evening:
Record to the nearest 10 minute mark

Sleep Goal: 7 hours of sleep per night Track every night.
Record to the nearest half hour.

Meals Goal: Eat according to the Body for Life diet, but with Organic food. Recording: all the food I eat looks a bit overwhelming, so I’ve devised some codes to generally track what I’m eating.
1. Ate way too much, and it was mostly bad for me.
2. Had one or two healthy meals, but ate some bad stuff as well.
3. Three reasonably healthy meals with a light dinner.
4. Organic Body For Life

Water Goal: 104 oz (13 cups) of water per day.
Record: number of cups drank

Finances Goal: Create a budget and stick to it while maintaining awareness of bills, debt and income.
Recording: Like my diet, this requires some reference codes.
1. Didn’t pay attention to what I spent.
2. Went over budget, but re-adjusted to compensate.
3. Stayed within budget.
4. Stayed within budget, recorded every transaction.

Weight Goal: 200 pounds. Currently I weigh 214 pounds.
Record: daily weight, when I get to the gym.

Perspective Expansion Goal: Reading ½ hour per day of material that allows me to see another perspective or otherwise helps me grow.
Record: daily as yes or no

Blogging Goal: Daily entry, always with consideration and compassion of various possible reader’s perspectives.
Record: as yes or no.

Exercise Weekly goal: 2 days cardio 2 days F.I.T. 2 days yoga
Recording: Letter codes will denote completion on a given day.
C = Cardio
W = F.I.T. (Focus Intensity Training)
Y = Yoga

Alcohol Goal: No alcohol on weekdays. Weekends – two drinks per night, max. Red wine preferred.
Recording: Record daily. Red wine gets an R after the number.

Shadow Work Goal: 3-2-1 process once a week or more.
Track by indicating yes or no in a weekly column.

The following information will be tracked to help develop a higher awareness of how I feel from day to day, but no goals will be set..

Energy
1. Low – 4. High

Equanimity
1. Irritable, grumpy and mean.
2. Snapped at one person, at least.
3. Generally even tempered, maybe yelled at the computer.
4. Equanimous.