So, today I took a look at my first future self tenant

Someone who practices excellent self care minimizes their chances for stroke, heart disease, diabetes and other lifestyle related diseases.

And I tried turning that into some 'do goals' To start I took the RESEARCHED and proven methods for reducing high blood pressure (a measure of my health that needs some boosting) and then noted what a typical week looks like for me in those areas, and what I would like it to look like.  Then I marked what the research says the results for those actions could be.

Habit	Baseline	Min Target	Ideal Range	Level up	Expected Result
Exercise More	30 min x 3 days (90)	40 min x 5 days (200 min)	60 x 6 days (120 min)	30 min x 4 days (120 min)	-12/6
Lose Weight	0	-0.5/week	-1.5/week	-0.5	-3.2/4.5
Eat Fewer Carbs	1200/week 172/day	100/day	TBD	150/day 1050/week	-3.1/4.8
Eat More Potassium	0?	5 servings/day	9 servings/day	1 serving/day	-2.3/2.4
Eat Less Processed Food*
Eat Dark Chocolate	0?	1/4 oz	1/2oz per day	1/4 oz per day	-2
Sleep	5hr 51min	7hrs	8hrs	Over 6 every night
Eat Garlic	0	2 caps/day	2 caps/day		6/12
Eat Protein	98/day	100g/day	120g/day	100/day (min 16)
Drink Less	16 servings	7/week	7/week	14/week

* I'm working on a definition of processed food that I like.  

I then figured out what my goal for next week will be in each of these areas.  Normally I would be.  "Do all the things! be perfect at them!" but that's never worked for me in the past.  So we're doing it different this time.

First - overall tracking

I will take my blood pressure (my first key measure) every day in the morning right after my 'coffee'.  It will be tracked via my withings app automatically and in a spreadsheet.  I will analyze it weekly on Sunday and the goal is for a downward trend over time.  Since this process is data.. and I like data.  it should not be hard to add as a habit.  And, it's keyed off something I NEVER miss doing...

Exercise more

I currently run M W F with a partner for 30 minutes.  This has worked out really well and after 5.5 weeks of this, I feel like it's a well established habit with all the good things going the right direction on this one.  I'll have to figure out how to continue if/when she can't.  But that's a problem for another day.

But, the goal is for next week to add another day of workouts in.  I've decided that it'll be Thursday.  I'll ride my bike for 30 minutes right after taking my blood pressure.  (this is my cue and it's stacking it on top of another habit).  I'm also going to put this on my calendar so that I don't schedule other things for that time. 

To make it attractive... I will listen to loud, upbeat music while I spin.  After my workout I will post about it on Instagram and Facebook and recap my progress (give myself credit).  there's more here.  I just can't think of it right now.  

Lose Weight

Other then the things I'm doing for lowering my blood pressure, all of which should also lead to weight loss.  I'm tracking calories in Lose-it (1900/day).  I'll track each meal before I eat it and if I cannot track at that time, take a picture of the food.  I also weigh in daily right after my morning pee and track my weight in withings and a spreadsheet.  I'll review my weight loss weekly on Sunday and make a loose plan for the week then too.

Eat Fewer Carbs

Tracking happens daily in Lose it.  Tracking before each meal... assessment on Sunday. I feel like this one is pretty easy as my diet trends this way usually.  I'll just need to do a little clean up to reach my goals here and none of it is hard.

Eat More potassium

I decided since most high potassium foods are fruits and veggies that I would measure this goal via servings of fruits and vegetables.  The easiest place for me to consistently get more is with breakfast - (first meal of the day).  Every day has a 'first meal' after all.  So, I will add 1 serving of fruits or veg to my first meal of the day.  This is easy to make attractive, because I'll make sure I'm adding foods I love! - I'll track this in lose it and maybe in another place like a habit tracker

Eat Dark Chocolate

This is something I used to do regularly! So, the goal is to add a once a day chocolate treat into my life. The plan is to make that my last 'bite' of the day.  Before closing the kitchen and heading to bed.  Perhaps this will give me my incentive to get to bed earlier and get more sleep.  Track via lose it and probably a habit tracker

Sleep

Since I started getting up earlier and doing early runs, my sleep hasn't been in a place I want it to be.  7 + hours seems to be the sweet spot for me.  On Mondays and Fridays I get up at 4 in order to run at 5:30.  to get up at 4 and still get my 7 hours of sleep I need to be in bed by 9.  I need to figure out how to make this 'early to bed' thing more attractive.  More attractive than watching the 'next episode' of whatever show happens to be on.  This will be a place to do some work for sure.

Eat Garlic

I've found a supplement.  I'll add it to my morning routine.  placed with the rest of my daily 'meds' It just becomes part of my morning self care cocktail.

Eat Protein

This is like the lower carb one.  I'm really close to doing this already, it's just a matter of shifting some small choices.  I'll track this in lose it

Drink Less

This one will be interesting.  I need to figure out how to make not having a drink (or more importantly the second or third drink) attractive.  Right now I've set myself a VERY doable goal.  14 a week/2 a day drinks is probably more than I need or is normal for me.  But I really really want to work on my awareness around drinking.  Improve my ability to enjoy, relax, connect without alcohol and everything else that comes from being someone who is in control around booze.  When I was looking over my stats it because very apparent that the MAJORITY of my overeats, over carb, under protein days are days I have alcohol.  I think the strategy here is multi-pronged. 

1) recognize that NOT drinking is self care (on many many levels)

2) recognize that it is possible to slow down.  enjoy the experience and not just get blitzed

3) envision how I can have fun, connect and relax without a drink in my hand