The sheet looks something like this:
Date
|
2/7/2012
|
2/8/2012
|
2/9/2012
|
2/10/2012
|
2/11/2012
|
Wake Up by 6a
|
0
|
0
|
0
| ||
Record Weight
|
1
|
1
|
1
| ||
AGG Breakfast
|
-
|
-
|
-
| ||
Testosterone
Vitamins AM
|
1
|
1
|
1
| ||
Protein on
Waking
|
1
|
1
|
1
| ||
Floss
|
1
|
1
|
1
| ||
Email at 11 AM
|
-
|
-
|
-
| ||
AGG Lunch
|
-
|
-
|
-
| ||
Exercise/
Bench/Occam's
|
1
|
1
|
0
| ||
AGG Dinner
|
-
|
-
|
-
| ||
Read/Write
|
1
|
0
|
1
| ||
Testosterone
Vitamins PM
|
1
|
1
|
1
| ||
PAG PM
|
-
|
-
|
1
| ||
Slow Carb Diet
|
1
|
0
|
0
| ||
Floss
|
1
|
1
|
1
| ||
Bed by 11p
|
1
|
0
|
0
| ||
Total
|
91%
|
64%
|
67%
|
0%
|
0%
|
Weight
|
198
|
197
|
191
| ||
Exercise
|
Run
2 Mi - Bench 225 - 50 Crunch
|
Run
2 Mi - Crunch
|
-
|
Dashes represent goals that were not implemented on the date recorded and the total percentage does not include these.
This is one practice that has helped to hold myself accountable for these goals. Knowing that at the end of the day you are going to record a zero for an activity will make you think twice about eating potato chips at lunch.
You will notice that somethings on the list are not 4 Hour oriented. I think that in keeping with the spirit of the book that these should be included. These are things that I try to do in order to be a certain type of person.
For example, I want to be an early riser therefore I included waking by 6:oo in my goals. Flossing is the same. This is perhaps the most useful daily practice I have found. Flossing when I wake up and before bed works wonderfully in keeping myself disciplined. I suspect people that floss regularly are much more responsible than people who do not.
