🏃🏻♂️ Maintenance
Maintenance is the process of running daily routines to ensure a system works well. I want my body to function optimally, and I want my skills in absorbing, exploring, and summarizing information to be effective, in order to support the services I've promised to others. So, there are mainly two systems that I'm currently maintaining:
- Body health
- Information absorption, exploration, and summarization.
体能 (Body healthy)
我体重比较高,吃得多,经常休息不好,有脂肪肝,运动能力差,所以我暂时想通过一系列措施,来达到这些主要目标:
achieved? | goal | time | method | can improve? | feedback |
---|---|---|---|---|---|
✅ | 体重维持在75kg下 | 2022-12-31 | 运动,低糖饮食 | yes | finish at 2022,keep notice |
✅ | 能跑马拉松,有氧运动能力出色 | 2023-12-17 | 运动,每周2-3次,饭后爬山 | now is ok | keep going |
❌ | 学会自由泳,日常训练1km | 2024-06-01 | 运动,每周1-2次 | yes | ? |
records:
运动train
methods:
- 每周2-3次running 10km (Doing well now)
- 每周1-2次swimming 1km (Not yet)
- 每周1次gym (Not yet)
- Climb moutain after lunch (Doing well now)
低糖饮食
methods:
- 坚持不吃糖,如果吃了,记录自己吃过的糖
- 吃饭按蔬菜,肉,碳水的顺序来吃,并且先吃大量蔬菜
- 红萝卜(carrot), 西兰花( broccoli ),菠菜( spinach ), 西红柿( tomato ), 西葫芦( zucchini ), 花菜( cauliflower ), 胡萝卜( carrot ), 芦笋( asparagus ), 蘑菇( mushroom ), 豆芽( bean sprouts ), 黄瓜( cucumber ), 青椒( green pepper ), 芹菜( celery ), 豌豆( peas ), 豆角( green beans )等蔬菜
- 鸡肉( chicken ), 猪肉( pork ), 牛肉( beef ), 羊肉( mutton ), 鸭肉( duck ), 鱼肉( fish ), 虾( shrimp )等蛋白
- 红薯( sweet potato ), 土豆( potato ), 南瓜( pumpkin ), 面条( noodles ), 米饭( rice ), 馒头( steamed bread ), 面包( bread ), 饼干( biscuit ), 粥( porridge ), 馄饨( wonton ), 水饺( dumpling ), 包子( steamed stuffed bun )等主食
睡眠
保证7小时,尽量8小时
信息(learning , information , cognition)
在信息大爆炸,碎片化的时代,我能随时获取到各种信息,但低质量,信息单一的陷阱离我很近。如何建立起一套个人的信息感知、探索,整理,总结的一套系统对我非常重要。
achieved? | goal | time | method | can improve? | feedback |
---|---|---|---|---|---|
🐝 | Absorb Enlgish Materials regularly | 2023-12-31 | input,output | yes,I should create a daily routine | ? |
- read a book every week.
- Listen to 3 podcast carefully every week (write summary at blog).
- Listen 4 podcast get the rough idea every week.
- Shadowing 1 audio everyday, correct the pronunciation.
records:
notes: