---
up:
  - "[[Habits Map]]"
created: 2013-03-10
---

# Habit Planning

## Habitual Cues
1. Location
2. Time
3. Emotional State
4. Other People
5. Immediately preceding action

## MORNING
### Mini Workout
*Cues*: Not thinking, just getting out of bed and going to the bathroom.
*Routine*: Proprioception Balance: 30 secs both sides
- Joint Warm-up: Ankles, knees, hips, elbows, shoulders, neck [Alt: Walk 5-10 min]
- 25 Bird Dog/Fire Hydrants / 25 Retraction Pushups / 25 Abs: Plank Spiders
- 25 Bodyweight Squats/Lunges / Headstand 1 min
- Visualize a great day with good standing posture
*Reward*: Early morning feeling of accomplishment, self-control, and endorphins.

### Breakfast
*Cues*: Finishing good standing posture visualization
*Routine*: Prepare Greek Yogurt, Almonds, Cinnamon / Have vitamins, stimulant
*Reward*: Satiation of hunger. Healthy and smart start.

### Ask ?s: Day Orientation, Goals, and Journal
*Cues*: Bring food to my room. Full body stretch before sitting down = Ask ?s
*Routine*: Open up a New Note in Evernote / Start asking questions and answering them. Talk out loud for some of it.
*Reward*: Clarity, a sense of purpose, and the alignment of priorities and energy.

## EVENING
### Biz: Reflect and Plan with Team
*Cues*: Approaching 5pm or the end of the main work day.
*Routine*: Recap what I've accomplished today. What I didn't. What the next steps are. / Connect with the team and go over the day. / Plan the next day.
*Reward*: Clarity, a sense of purpose, and the alignment of priorities and energy. 
 
### Workout
*Cues*: Emotional sense of finishing the work day. Put on workout clothes. Time is around 5pm. Sometimes with others.
*Routine*: [[Lucia Stance]] 2-5 min
*Reward*: Feeling of self-control, confidence, endorphins, and a vibrant and healthy body; and renewed energy for the rest of the day.

## NIGHT
### Lucia Stance
*Cue*: Emotional sense of finishing the day. By myself. Night.
*Routine*: Lucia Stance 2-5 min
*Reward*: Sense of Control and willpower.

### Reflect and Plan
*Cues*: Finishing the Lucia.
*Routine*: Reflect: Winning Moments / Journal, Muse / Chart next day / Ask ?'s
*Reward*: Accomplishment, growth, a sense of cementing memories.

### Stretch & Yoga Stretch
*Cues*: Finishing planning next day. Standing up.
*Routine*: quick full body / shoulder stand, cradle, wheel barrow, sitting stretch, headstand
*Reward*: Satiation of hunger. Healthy and smart start.

### PMR & light Visualization
*Cues*: Finishing headstand. Lay down in Savasana.
*Routine*: PMR the body for 5 min / lightly visualize the next day / record any floating or lingering thoughts.
*Reward*: A sense of preparation and confidence.

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Atomic Habits:: [[201910011142]] 
Resiliency Routines:: [[201901250999]] 
Golden Habits:: [[201406289999]] 
PD Lists:: [[201511121539]] 
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