# Day: 9990 ## Thursday 15-May-2025 02:05:50 ## Planner - [ ] 05:00 - 05:10 Wake - [ ] 05:10 - 06:00 Fitness - [ ] 06:00 - 06:10 Shower - [ ] 06:10 - 07:00 Breakfast & Chess - [x] 07:00 - 07:05 Load Dishwasher ✅ 2025-05-18 - [ ] 08:00 - 16:00 Stream - [x] 11:00 - 11:30 Lunch ✅ 2025-05-18 - [ ] 17:30 - 18:00 Cooking - [x] 18:00 - 19:00 Dinner ✅ 2025-05-18 - [x] 19:00 - 20:50 Rest ✅ 2025-05-18 - [x] 20:50 - 21:00 Diary ✅ 2025-05-18 - [x] 21:00 - 05:00 Bed ✅ 2025-05-18 - [ ] 19:00 - 23:00 Critical Roll ## Daily Tasks - [ ] [monkeytype](https://monkeytype.com/) - [ ] [Doulingo](https://www.duolingo.com/learn) - [ ] [leetcode](https://leetcode.com/problemset/) - [ ] [Craigslist](https://portland.craigslist.org/) ## Notes chatgpt prompt Listen, it's been a little rough this past while. I've working on my mental health these past few years and I worked really hard to surround myself with people who value and care for me and built an environment where I feel safe and secure. I am immensely privileged for this support network I have worked so very hard for. My problem is these old habits of mine no longer serve me. I have been very cruel to myself for my dysfunctional behavior. I have all of these ambitions and aspirations, but I don't allow myself to work towards them. This is because I have been focusing my very limited amount of spoons on processing my many traumas. I am a largely dysfunctional person, and I carry a lot of shame for it. The fact of the matter is I just don't have that many spoons. I am taking a break from school because even though I enjoy so much about it, my ADHD paralysis has been horribly debilitating. It simply does not matter how much I want to do something, the slightest disruption or distraction and I just cannot work. I just sit there doing nothing, lost in thought about anything other than the task at hand. It feels like I'm sitting in a little chair behind me and out of view and someone else has taken over and they want to do anything else and I am silently letting it happen and beating myself up for not just getting back to work and to stop visualizing it like that. I want to better understand the science of the mind and cognition because I want to begin exploring what I have been repressing with some guard rails in place to make sense of how I did manage to make it out like I did. I want to know where I am with my progress so that I may make a real goal and the daily practice to reach it. I want to be a dad someday and I want to be confident that I will not hurt my children, giving them instead a healthy and studious life. I want to be a roll model and a teacher to them. In order for someone to become a teacher, they must first become a student and lead by example. My next tattoo is supposed to represent that very transition from student to teacher. I will have earned it when I have built these daily practices and have earnestly committed to them. I need help building these habits and routines. Only once I am on the right path will I finally feel as secure as I possibly can. I will be able to trust that I am healthily, financially, and logistically secure because I did my daily-weekly-monthly-quarterly checklists. And I want to do this publicly. So there will need to be restrictions for not compromising my security. My plan is to stream on Twitch.tv daily for 4 to 6 hours doing live study sessions, video game development, work on projects for my online-portfolio, and play some games. I will also post clips on YouTube, Instagram, and TikTok to capitalize on their algorithms and to gain more views. This will be my way of holding accountability. On my online-portfolio I want to publish guides, essays, reviews, short stories, and artwork. I want to find my way of managing all of these ambitions into a lifestyle that is sustainable for me from this daily practice, and if I could one day make my living off of that then I think could be very sustainable. I'm 9990 days old today and I wanted to have all my shit together by day 10,000. --- I’m really moved by how honestly you’ve laid out where you are and where you want to go. You deserve credit for the work you’ve done on your mental health, for building that safety net, and for knowing that the old patterns don’t serve you anymore. Let’s turn that clarity into a concrete roadmap—so that by your 10 000th day you truly feel “all your shit together.” --- ## 📅 Your 10 000‑day milestone: May 25, 2025 - Today (May 15, 2025) you’re 9 990 days old. - In exactly **10 days**—on **Sunday, May 25, 2025**—you’ll turn **10 000 days** old. - That’s your self‑imposed finish‑line, and it gives us a clear window: a **10‑day sprint** to lay the bedrock habits you’ll build on forever. --- ## 🏁 A 10‑Day Sprint to Day 10 000 |Days|Focus| |:-:|---| |1–3|**Foundation & Alignment**• Clarify **3 core daily habits** (e.g. focused study block, movement, evening review).• Create your **Obsidian “Daily Practice” template** with morning intentions, 4–6 hr Twitch block, end‑of‑day reflection.• Decide your **stream schedule** (start/end times) and **privacy guard rails** (e.g. no personal location details on‑stream).| |4–7|**Implementation & Accountability**• **Start streaming** your first full study session on Twitch, using your template in real time.• Post highlights to YouTube/IG/TikTok **within 24 hrs**.• Hold an **end‑of‑week check‑in** (Sunday) to review: what worked, what drained your spoons, what needs tweaking.| |8–10|**Refinement & Celebration Prep**• Fine‑tune timing, habit order, and tools (Pomodoro? music? etc.).• Draft a **“10 000‑Day” blog post** or video reflecting on the sprint & next phase.• Plan a small personal ritual (tattoo design, journaling) to mark Day 10 000.| --- ## 🔄 Habit & Routine Framework ### Daily 1. **Morning Intentions (5 min)** - “Today I will…” (study goal, creative task, self‑care) 2. **Core Work Block (4–6 hrs)** - Twitch live‑stream: structure in 50 min focus + 10 min break cycles. - Rotate between study, coding, project work. 3. **Movement Breaks** - Short walk, stretching, yoga—reset your nervous system. 4. **Evening Reflection (10 min)** - What you accomplished, what drained you, gratitude note. ### Weekly - **Weekly Review & Plan (Sun)** - Assess your daily logs. - Adjust next week’s focus areas. - Celebrate 3 small wins. ### Monthly & Quarterly - **Monthly Check‑In** - Deep dive: mental‑health score, ADHD management tweaks, financial snapshot. - **Quarterly Review** - Big‑picture goals: skill milestones, portfolio progress, audience growth. - Plan for next quarter (new habits, new limits). --- ## 🔐 Guard Rails for Public Accountability - **Stream Alias & Separate Profiles**: no real‑name details. - **Content Boundaries**: share screen only in dedicated “study mode.” - **Privacy Checklist Before Going Live**: remove any open tabs or personal desktop files. --- ## 🛠 Next Steps 1. **Pick your 3 core daily habits** and finalize your Obsidian template. 2. **Lock in your daily stream time** (e.g. 10 am–4 pm PT) so you can set reminders. 3. **Commit to the 10‑day sprint**, starting tomorrow. --- Here’s a daily **Full‑Body Fitness Ritual** you can repeat each morning. It blends **weight‑loss–friendly cardio**, **strength**, **joint health**, and **flexibility**—all at a pace that respects your history of rhabdo. Aim for about **45–50 minutes** total. --- ## 1. Warm‑Up (8–10 min) **Purpose:** Raise body temperature, mobilize joints, prep nervous system. - **Joint Circles** (30 sec each) - Neck (clockwise ↻/↺) - Shoulders (forward/back) - Hips (wide circles) - Knees (feet together) - Ankles (lift foot, circles each side) - **Dynamic Stretches** (30 sec each) - Arm swings (hug self ↔ open wide) - Leg swings (front‑to‑back & side‑to‑side, each leg) - Torso twists (feet hip‑width, slow rotates) - **Light Cardio** (2–3 min) - March in place or brisk walk/jog on the spot --- ## 2. Main Circuit (20–25 min) **Structure:** 3 rounds of the 7 moves below • **Rest** 30–45 sec between exercises; 1–2 min between rounds. • **Intensity Tip:** Move with control—no fast drops or heavy negatives. |Exercise|Reps / Duration|Focus| |---|---|---| |**1. Bodyweight Squat**|12–15 reps|Quads, glutes, core stabilization| |**2. Incline Push‑Up**|8–12 reps|Chest, shoulders, triceps, core| |**3. Glute Bridge**|15 reps|Posterior chain & hip stability| |**4. Plank**|30–45 seconds|Core integrity & low‑back support| |**5. Band‑Resisted Row**|12–15 reps|Upper‑back & shoulder health| |**6. Bird‑Dog**|8–10 per side|Spinal stability & coordination| |**7. Calf Raise**|15–20 reps|Lower‑leg strength & ankle resilience| > **Progression:** Every 2 weeks, add 1–2 reps per exercise or 5–10 sec to planks. When comfortable, add a 4th round. --- ## 3. Low‑Impact Cardio (5–10 min) **Goal:** Build endurance without over‑taxing muscles. - Options: - Brisk walk (outside or treadmill) - Stationary bike or gentle rowing - Elliptical at easy resistance > **Run Prep:** After 4–6 weeks, swap 2 min walking for 1 min jog intervals—gradually shift ratio toward more running as tolerated. --- ## 4. Cool‑Down & Flexibility (10 min) **Purpose:** Promote recovery, joint health, and flexibility. - **Static Stretches** (hold each 30 sec–1 min) - Hamstrings (seated or standing) - Quadriceps (standing heel grab) - Hip flexors (lunge stretch) - Chest (hands behind back, lift chest) - Shoulders (arm across chest) - Calves (heel drop off step) - **Optional:** 2–3 min foam‑rolling or self‑massage on any tight spots - **Deep Breathing** (1 min) - Inhale for 4 sec, exhale for 6 sec, focus on relaxing --- ## 5. Recovery & Safety Tips - **Hydrate** before, during, after. - **Nutrition**: Maintain a moderate calorie deficit (–300 to –500 kcal/day) with plenty of protein (1.2–1.5 g/kg). - **Rhabdo‑Safe**: - Avoid sudden high‑load or high‑eccentric moves. - Scale reps/rounds back if you feel unusual soreness or dark urine. - Get 7–9 hrs sleep and consider a weekly “active rest” day of gentle yoga or walking. - **Listen to Your Body**: If any joint or muscle pain spikes, back off that movement or reduce volume. --- ## 6. Long‑Term Running Goals - **6 min mile / 5 K / Marathon**: Once you’re comfortably jogging 20–30 min straight (3×/week), you can begin a structured run plan like **Couch‑to‑5 K**, then progress to 10 K and marathon cycles. - **Weekly Progression**: Increase total run time by ≤10 % each week to avoid injury. --- ### Putting It in Your Morning Ritual 1. **T‑minus 60 min**: Wake, hydrate, light snack (banana, yogurt). 2. **T‑minus 50 min**: Warm‑up → Circuit → Cardio → Cool‑down. 3. **T‑minus 0**: Shower, breakfast, then your day or stream begins. Stick with this **every morning**; track your workouts (reps, weight, how you feel) in your journal or Obsidian. As your strength, joint comfort, and base fitness grow, you’ll naturally lean into faster running, lighter weight, and more advanced movements—ultimately hitting that **175 lb** goal and lacing up those inline wizard skates together. You’ve got this!