We have to make a million choices each and every day, so it makes sense that to keep things simple, we always make the same ones. But the easy choices don't always mean the right choices.
Commit today to changing it up, to doing something different, and making the choice that improves your life for the better. Believe it or not, pretty soon that choice will be the easy one to make too.
"Day 3
Focused on arms and back again at the gym. Completed exercises including lat pulldowns, seated rows, and other upper-body movements to build strength and improve form.
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"Day 2
Went to the gym today and focused on arms and back. Completed exercises including bicep curls, tricep extensions, and lat pulldowns. Finished the session with an incline walk on the treadmill for some cardio.
Feeling stronger and staying consistent with the routine."
"Thank you friend
But yesterday I went up to 2 hrs 9 mins. Not too severe, but since this is a strict digital detox, I'll count this as a miss rather than a hit. Getting back on track today"
"Week 1:
24/06/26: Approached cute girl walking next to me no earbuds. Asked her how to get to the city. Follow-up sentence was within context. "Do I get there by bus?" "Where is the bus station?""
"1 hr 53 mins. No YouTube, No Telegram, minimal use of WA and RC. Spent most time on Duolingo for my daily French lessons. Switched off my phone and put it in my bag before going to bed. I read LOTR before falling asleep. So, it was a successful digital detox day."
"Day 1: Started my 45-minute fitness commitment today with a home workout focused on abs and cardio, including crunches and core exercises. Followed it up with Bharatanatyam practice and also tried learning a choreography from an Instagram reel.
A good start to building consistency. Looking forward to Day 2."
"I have made some progress towards my goal over the weekend.By doing so, I put my phone up for the weekend throughout the day and only checked it if I got a call, and put it back up for the day. Otherwise, I cut my time spent on my phone during the weekend way down from what it normally is. It was hard to get used to not wanting to check notifications or to check a random social media post but I feel the more I do it, the more I will get comfrotable with not being on my phone and will help me cut my time down on spending on my phone."
"there's correction i gotta make: on my previous commitment i said that i didn't have urges today and i actually had one but it lasted only for a second and i didn't act on it"
"The goal I have chosen is to incorporate healthy food into my daily eating. This goal is to help me stay more consistent and motivated to eat healthy without having to think about it. Although I am at a healthy weight, I want to improve my gut health and lifestyle. This goal is important to me, first, because I want to live a healthy life and feel clean when I am eating. When I eat sometimes, I get sleepy fatigue, and it makes me feel not good. I feel that if I can change or at least incorporate more healthy food, I'll feel like I'm also taking care of my body and health. Another reason is because both of my grandmothers had diabetes. At my young age, I want to lower the risk of getting diabetes by eating healthy and exercising. Lastly, this will be good for me in the long run and help me be able to manage and balance my eating.
In order to obtain this goal, I will incorporate fruit into my breakfast, protein and fruits/vegetables for lunch, and vegetables for dinner. Some days, I will include smoothies in my diet and go walking. I will also try to drink more water throughout the day and limit unhealthy snacks when possible. By making these small changes, I believe healthy eating will become a regular habit in my daily routine. This goal will help me feel better physically, have more energy, and improve my overall well-being.
On days that I fall short or may eat junk food, I will not punish myself but instead motivate myself to do better, and I will remember that it is okay to make mistakes. Sometimes, I may fall into the habit of going to the corner store to get snacks and something to drink. To minimize this habit, I will limit myself to going to the store for a snack only every Wednesday. This will help me practice self-control and make healthier choices throughout the week. By setting this limit, I can still enjoy a treat occasionally while staying focused on my goal of eating healthier.
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"I was going to skip today because I had the excuse I didn’t have enough time and I decided to go anyway. So glad I did. 50 floors cologne cathedral a little more strength from recovery but still very hard "
"This is my first time using this serviceandI might have the start and end dates slightly off. I completed the goal from June 15th to June 20th at an average of 318.5. If the start day was a day before, my average would have been higher at 327.2 . I'm going to mark this as a completed WIN, but I need to be very strict with the details with this service going forward. There are NO excuses if I wmiss this going forward! "
"Today is a rest day! My body needs the healing. I look forward to tomorrow feeling stronger, yesterday was rough to get through, my body needs recovery to refrain from injury, I am proud I am using the rest day because usually I “power through” and end up with injury. "
"Urges are still there, but I’ve noticed the arousal isn’t as strong. I’m thinking maybe when I return to the gym, I can be out the house more often after work. More so, I won’t be prone to doing repetitive behaviours such as scrolling YouTube, Instagram, and Hinge. I can often feel frustrated with me revisiting the same content and saying patterns which term makes me prone to boredom. Much of why I engage in pornography is to do with boredom. Me going to a recent bingo event further makes the case that I have approach anxiety when it comes to women. Hi CBT is definitely on the cards in the future to help me with this."
"I was extremely dizzy this morning so i couldn't do my routine. I had a very difficult time getting up and getting dressed. Also, my alarm was set a half hour late. I just fixed it."
"I went to bed too late. BUT I took a shower, didn't read in bed, did face and teeth and set out clothes. I did forget to put out bread and drinks for work lunch"
"Yesterday I put my phone up between cooking dinner until after putting the kids to bed. And only allowed myself 45 minutes to be on my phone before 30 minutes before bed."
"i went to bed at 10pm, exhausted. I don't know why i can't remember to do the routine when I get home. Then I w ould just have to brush my teeth befor e bec which I am very good about doing."
"Goal Report: Spending Less Time on My Phone
One personal goal that I want to achieve is to spend less time on my phone day by day. Smartphones have become useful for many reasons, such as for communication, education, entertainment, and even organization, but I have realized that I often spend more time on my phone than necessary. Much of this time is spent scrolling through social media, watching videos, or checking notifications out of habit rather than necessity. My goal is to gradually reduce my daily screen time and develop healthier habits that allow me to use my time more productively.
There are several reasons why achieving this goal is important to me. First, spending less time on my phone will help me improve my productivity and focus. When I frequently check my phone, I feel it makes it harder for me to stay concentrated and harder to complete important tasks such as homework, studying, or other responsibilities. By reducing screen time, I will be able to focus better and accomplish more throughout my day.
Second, reducing phone use will improve my mental well-being. Excessive screen time can lead to stress, distraction, and information overload. Social media in particular can sometimes create unnecessary comparisons or anxiety. Spending less time on my phone will allow me to be more present in the moment and pay greater attention to the people and activities around me.
Third, spending less time on my phone will give me more opportunities to engage in healthier and more meaningful activities. Instead of spending hours scrolling through apps, I can use that time to exercise, read books, spend time with family and friends, pursue hobbies, or get more sleep. These activities can improve both my physical and emotional health while helping me develop useful skills and stronger relationships.
My plan for attaining this goal involves several specific behavioral changes. First, I will track my daily screen time using the Screen Time feature on my phone. During the first week, I will record my average daily screen time. After determining my baseline, I will reduce my screen time by 15 minutes each week until I reach a target of no more than 2 hours and 30 minutes per day.
Second, I will set app limits on social media and entertainment applications. I will limit my use of these apps to a combined total of 60 minutes per day. Once the time limit is reached, I will not reopen the apps until the following day except for emergencies.
Third, I will create phone-free periods during the day. Specifically, I will not use my phone during meals, during the first 30 minutes after waking up, and during the last hour before going to sleep. Instead, I will use those times for conversation, planning my day, reading, or relaxing.
Fourth, whenever I feel the urge to check my phone out of boredom, I will replace that behavior with another activity. For example, I will read at least 10 pages of a book, take a 10-minute walk, or work on a hobby before deciding whether I still need to use my phone.
Finally, I will review my screen time report every Sunday evening and compare it with the previous week. If I meet my weekly goal, I will continue reducing my screen time according to my plan. If I do not meet the goal, I will identify what caused the increase and make adjustments to stay on track.
By following these specific actions and monitoring my progress regularly, I believe I can gradually reduce my phone use and build healthier habits. Achieving this goal will help me become more productive, improve my well-being, and create more time for activities that are important to me.
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"I feel good! I got up 10 minutes after 6am, did plenty of streting, 4 round trip carries on the driveway, worked with Chad on constructing documents and forms. I am doing my organization at work right now."
