Mina Dagliga Rutiner

[Seaturtle]

Har redan skrivit detta en gång på engelska så jag kommer inte göra det igen.
http://translate.google.com/

Se det som en manual till bättre levande. Ta det du vill.

Det sägs att det tar 21 dagar att forma en habit och man kan max lära sig 1-3 nya åt gången. Fuck that.
Enda habiten du behöver lära dig är: Check the app 3 times a day. Lägger man en påminnelse behöver man inte ens göra det!
https://play.google.com/store/apps/detai...hain&hl=en
Motivationen blir vist externt men över tid lär man sig att skifta den till en intern, själv driven källa. Resultat never lies and always motivates.

Morning Routines
Wake Up: Wake up early and retain a good sleeping cycle of 7 to 8 hours. I use an android app "Sleep as Android". Wakes me up to music I like and forces me to get myself to the bathroom to shut of the alarm by scanning a QR-code. Haven't used the sleep tracker or sleep talking much, but I do use the Lucid Dreaming induction recording. Can't say it has worked yet.

To wake up refreshed: A good night's sleep consists of 5-6 complete sleep cycles: Wake up 6:00 or 7:30 or 9:00 hours after you've fallen asleep.

Breathing: Consciously sync my breathing rate to be diaphragmatic, deep, consistent, relaxed and quiet.
Currently just doing it when I catch myself breathing shallow and having stomach tension. But I'm working on integrating breathing exercises. I've had a hard time finding a good source for optimal breathing rate, as of yet I've almost listened through Andrew Weil's, M.D "Breathing: The Master Key to Self Healing". I also need to integrate some Yoga Breathing Exercises. I've tried a few, like Fire Breath, but I still need to make it work for me so that I do them consistently. I still hold to much tention in my tummy, shows up especially in my vocal power.

5x5x[5+5]= Diaphragmatic breathing through your nose in 5 seconds and out of your mouth in 5 seconds, 5 full repetitions, 5 times a day. 5set, 5reps, 5sec+5sec

Posture: Corrective stretching for Anterior Pelvic Tilt, Forward Hunched Shoulders and Forward head posture.
I usually try to do a quad stretch, a neck stretch, a hip flexor stretch, and I do throw in something for the chest and shoulders, and anything else that is sore from Weight Lifting. Throughout the day I pay attention to when I tense up my shoulder and neck area or stand with to much of an Anterior Tilt

Om hållningen är bra, fokusera på vad du förmedlar med ditt kroppspråk. Det är det osagda som tar dig till högsta nivån.

Meditation: I use this time to clear my mind, reconnect to the source of my being, ground my body and focus on the present moment.
In truth I listen to Binaural beats, at the moment Perfect Meditation CDs, and use that time for semi meditation and semi resting aka fantasizing about sex or "trying" not to think. If I don't have time for lying down for 30 minutes, I do it on the train for 15 minutes listening to Guided Meditations by Watts, Bashar, and other metaphysical new age material.

Meditera dagligen... Period.

Affirmations: I read a list of affirmations on my phone to realign myself with my purpose and ideals.
Bring the words more to life by active visualization instead of just reading them. You are what you think, you think what you usually think.

"Affirmations funkar inte bla bla bla bla bla": Spara detta på mobilen: "I am whom I'm meant to be now, as it simply is my choice. I will never let fear hinder me from living my life and doing the things I want to do."Läs upp det nästa gång du sitter på tuben och rationaliserar bort varför du är alldeles för pimp för att orka approacha på dagen eller tuben, shit pants or profit.

Voice Exercises: Learn how to use my voice properly, speak from the diaphragm only, and breath correctly.
I use Roger Love's Vocal Exercises for vocal breathing, vocal-resonance-exercise exercises and Elliot Hulse's Voice Grounding Exercise.
Voice exercises are retarded to do in public. Sometime I just don't have the time so I do them in a haste. Should use this to not give a fuck and let myself always flow freely from mind to body.

Bio-energetics: Elliot Hulse "Daily Bio-Energizer Warm Up"
"Energizing Exercises" to fill the body with oxygen and break up muscular armoring in my stomach. I do the "Orienting Exercises" usually before a Leg Workout. Still need to read bio-energetic fundamentals and advance my practice.

Enda viktiga är The bow och antagonisten.


Midday Routines

God or Love Mode: Become ever more present, aware and aligned with a deeper self and purpose. In the future I'd like to become a Super Saiyan. I use Caynax Hourly Chime, an app that sounds a bell every half hour between 11am-23pm. If I catch myself being someone I don't want to be. I take a deep breath and realign myself. Love mode is the same but you actively feel the feeling love and you share it with everything. Google: Metta meditation or this.

Self-conditioning/Positivity Challenge: Positive self talk and general approach at life. RSD Jeffy Allen made me start this challenge. I've just read "What To Say When You Talk To Yourself" by S Helmstett. The basic idea is that you are you're thoughts and behavioral patterns. To change you have to change your patterns. Feel good philosophy aside... I'm trying to change, I think we all are. I need look more into this area. Don't have any specific models or technique. Self-love and self-correction is a starting point.

Exercise: Weight Lifting, Home Workout, Run, Stretch every day.
I'm currently Doing a 2-Split 4 times a week. Alternating heavy and high rep workouts.

Nutrition: Develop healthy eating habits. I use "Myfitnesspal" phone app to count calories. I've recently read Mark Hyman's Ultramind Solution and completed the 6 week program that completely excludes dairy, gluten and any form of refined sugar. Noticed some great positive effects: cogntive clarity and partially unblocked nasal congestion.

En bok jag ser fram emot att läsa är: Charles Eisenstein - The Yoga of Eating - Transcending Diets and Dogma to Nourish the Natural Self (2003). Säg till om du vill ha en kopia. Att lära lyssna på sin kropp är något jag har gjort dåligt.

Supplements: Whey Protein, Creatine Monohydrate 5g, BCAA (Only until I finish my batch, bad buy really), Basic Multivitamin and Mineral supplement, B-Vitamin complex, Omega-3 3g, Magnesium Citrate 500mcg, Vitamin D3 2000 I.U. and Probiotics. Ultramind Solution basic regiment.

Water: Drink at least 2 liters of water. I use Klean Kanteen's Stainless Steel Bottle.

Kegels Routines for Men: 4 Days per Week. 10 Sets of 10 Reps.

Reading: Read eBooks on my phone for about 20-60 minutes a day. Mostly while commuting. I also count listening to audiobooks.
The main goals is to read a book a week and transcribe the most important material. I highlight the text and extract it using ezPDF Reader to my PC.
I might start practicing Speed Reading again, but only use it on not so important material until the comprehension ability catches up.

Journal: Track my thoughts, expand on insights, accelerate my growth, and look back on my progress.
I tend to write a small journal entry on my phone. Currently using Draft which is the only thing that comes close to Writeroom for iPhone. Great dropbox sync.
I review those entries at the end of the week and break down the general ideas and sticking points and develop goals for the next week, using this journal for that purpose.
I also plan to start recording weekly Video Journals.

Project X: Basically Self-Development. Read and write or do anything that is directly related to learning more and bringing further the projects in the folders ONE, HC, HPU and HP.

Get Things Done: The tools I use to organize my goals are mainly:

Google Calendar
Wunderlist: A project to-do list with PC & Phone sync.

Approach: I've been approaching at least one new female every day. Has to be a stranger, especially those days I really don't want or shouldn't. I've done this almost every day now for a year. Counting game nights I've probably approached a lot more than a thousand women. I won't be able to anymore though. I quit my job to study, there will be days I won't even leave the house. But, every time I go out! Always be aware of your sexual energy and ooze it, ooozzee it.

No Fap: After reading some stuff on YourBrainOnPorn I decided I should stop masturbating to porn. I did 6 weeks. I'll start again today forever. But not as strict. Fap before a date with no porn, max 1 a week, or with porn when i feel like it, maximum once a month.

Dance: I'm a stiffled man. I need to learn how to let go and break up this ego shell that creeps up on me to remind me of my old self. I'm trying to learn how to dance and just do it every game night and at least twice a week at home watching some good old groovy Soul Train videos. Haven't been doing this very good, need to get the momentum rolling.



Nightly Routines

Personal Management: Taking care of my hygiene.

Stretching: Same as for Posture.

Internal Visualization: Mental rehearsal is the next best thing to physically doing something. I direct my mind towards the me that I want to become. Evaluate the course of events of the day and plan the following one. I do this in bed before falling asleep. I'm going to use this even in my daily life before doing things and cultivate a great affirmative and positive self belief. Approaching and the gym is a great time for doing this.


Lucid Dreaming: I haven't taken his all to seriously. I should immerse myself more in it. Read more, do daily Reality Checks and be more consistent in inducing the Lucid Dreams but most importantly writing down all of my Dream Recalls. Should set up a physical Dream Journal. Doing it on my phone hasn't been very effective