A few words on follow through and other executive problems.

I have always had problems with actually doing and staying consistent at goal directed behaviour and routines that I set out to do. The list of causes and excuses continues to stay long and healthy: I dont have energy, my old behaviours are to strong, i have broke my promise and now everything is for naught, etc.
What i want to say is: The last week I have really struggled with staying on goal.

I have eaten so much that 3600kcal is about the average daily calorie count

I have not exercised regurlarly because of back pain and time constraints.
My sleep schedule has been atrocious and I am still in sleep debt because I fell back into my old online habits and binged on youtube, Manga and Pr0n.

I seem to have almost no clue on how to solve my back pain. It did improve once I did almost every conceivable exercise people recommended but it had a comeback in this week of personal weakness.

All this means I have some amount of fitness debt to pay in December. I intend to get back into regular exercise and restart my calorie focus.
In November I had some progress in my weight (maybe the probiotic? could also be lost muscle) and I hope that it did not disappear completely with the lack of exercise and excessive eating this week.

I feel like shit and blame myself. Blame however increases exactly the emotions that keep me trapped. 
I forgive my weakness and my shortcomings as they are part of my being and I will take care to improve next time.

The GLP1 Experiment: 

I have continued taking the probiotic and felt that it had an effect in the beginning. Currently I could not tell you if it has an effect. In general the appetite suppressing effects of my adhd medication might trump the effect by far. But even background improvements in appetite and satiety will help me in the long run, so I will continue taking the supplement. I have found a food cravings questionnaire in german that i intend to take and see if it changes at the end of the period.

Ears:
Failed completely, needs to either restart or discontinued. Since I need my ears for the rest of my life, I will restart this experiment.

Exercise:

Due to back pain I have done almost exclusively physiotherapy exercises and not done weights

I have done some Zone 2 though and tried to hit 10.000 Steps every day.

Miscelleaneous:

I have not fully found out which tests I want to do to check health status.

Sorting my todos and using the tim ferris Single tasking methods keep being in the top 10 of my to do lists which really says that it is important for me to have focus but I can#t seem to bring myself to channel this focus.

Sooooo, what’s the plan? 

Start slow, accelerate!

For now, exercise is back on the menu. (Zone 2, Zone 4 4×4, Weights, Physio/Mobility/Stability)

Hitting Protein, Fiber and Calorie Goal is the most important metric for 2024

Sleep 8 hours and go to sleep between 21:30-23:00

    but here is the catch: Just this intention will do shit. So my thinking is: I will have an alarm at 21:00 to stop all screens which will make it much easier to intentionally go to sleep.

Now for work and Productivity. I have some ideas: stop screens in the morning (before work) and start the day with either meditation or implementing my tim ferriss focus. The other idea is to get a sepparate alarm and put my phone in the time locked cage and make it unlock 30 min before I go to work.

Getting rid of infinity pools is important, so getting back on track with not using youtube and manga is important.

All this is probably already too much work, but I will try to get it 80% right this week.
This means 1 day of failing is expected. It is not wanting to fail but accepting to be human.

Recap: 
Start Slow: Week 1: Getting back in the game

Do: Exercise: 2-3x Zone 2, 1-3x Sauna, Physio Daily, 1-4x Light Weights
Basic Fitness: 10.000 Steps, maybe 20-30 minutes on the ground.
Nutrition: 20g Fiber, 180g Protein
Alarm: Physical Alarm so no phone
Tim Ferriss Single Tasking: Every Morning or evening before
Sleep at 21-23 o Clock

Don’t: Infinity Pools: Youtube, Manga, Porn, Shopping
Use Screens in the morning, Headphones at all, screens in the last hour before bed

Next Weekend I will recap the events of this restart week.