but I'm not obligated with my list, it's rather recommendations than strict to do list, so if im to tired or have a day off outside it's okay to miss a thing from my every day schedule
And that means, that sometimes I can be overly lazy and not do anything productive for a day. And, this affect my whole system because I am such a lazy person
My commitment to myself is to do x amount of exercise per week with a little wiggle room that enables me to take a day off, balanced with some anti procrastination measure.
I've learned the hard way that procreation can seriously defeat my purpose. So, I require myself to accomplish at least half of my weekly goal by Wednesday & the other half by Saturday. Sunday is my bonus and/or catch up day. If I did well I can take Sunday off. If not I can catch up and/or start banking extra steps, for example, for the next week.
It's all about setting myself up for success and everyday of the week is games for that! – at least having all 7 days available to address my goal increases my odds.
To that end I will go over my daily average (often at the beginning of the week) in anticipation of the fact something might come up that will make achieving my goal difficult ( and hence stressful – I don t want to stress about achieving my goal!). That way if things get in the way,I have 1000(s) of extra steps, in "the bank" and making up the rest to meet my weekly average won't be too hard.
One of my biggest pearl of wisdom about goal achievement gained over the experience of losing 130 lbs is that I had to change my entire athletic mind set about competition. 1) I am competing only against myself ; 2) I do better when I do that increasing the challenge in minute increments; 3) I need to do so with total compassion (which is nothing like pitying myself when I fail & finding excuses to quit). My new wise rule on incrementing the challenge is that I can do it only if it's comfortable. I measure comfortable in terms of nothing hurts and whether I can engage in the same level of challenge the next day. If I can't I'll go back down to the previous level of difficulty I was successful with everyday over the previous week and will stay there for an entire week before I probe a small increment again. If I discover I can actually handle that increament, from all of that training and practice I stick to that small increment for the next week – the temptation of doing even more tends to create more chaos than anything. I'm after steady progress towards a lifestyle change. So, practicing at what seems a low level compared to where I wish I were is still practicing the most important part of this endeavour – I.e., establishing a habit. If it turns out that last small increment was still really easy, then good, it guarantees I'll be trained enough to I increase the challenge again next week without stressing about it. As a result, my sports routine though quite intense now (compared to when I started 6 yrs ago) is my stress releif – Amazingly!