29/9/23 ^^^ The dark cloud just passed

 I need to sort out my schedule from this point on.  Otherwise, I will have issues with my sleep.

I think I sleep at 11:00 pm and wake up at 7:00 am,  Then I exercise at 8:30 am.  That's it.  I then run at 6:00 pm on MWF and lift weights on TT.  Saturday I do elliptical and skip rope.  Sunday I rest.

I need to sleep well.  If not, I feel sleepy the entire day.

I am supposed to simplify my life.  It has to be a balanced life.

I need to watch out for the Dark Depression.  When it happens I am basically immobilized.

I still want to run the Bukit Kiara Hill Run.  Now is to come up with a training program that is consistent.

I have to admit, I self-medicate with cigarettes today.  It is pretty much an emergency situation.

I need to repeat the mantra; sleep well, move more, and eat right.  I cannot compromise on my sleep.  I almost gave up on the Hill Run just now.

mm

It's great that you're recognizing the importance of managing your schedule and prioritizing your well-being. Let's break down your goals and create a more balanced and structured daily routine for you:

1. Sleep Schedule:

   • Sleep at 11:00 pm and wake up at 7:00 am: Ensure you stick to this schedule consistently to improve your sleep quality.
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2. Exercise Routine:

   • Exercise at 8:30 am: Great choice to start your day with physical activity.
   • Running (MWF at 6:00 pm): Keep up with your running routine on these days.
   • Weightlifting (TT): Incorporate weightlifting for strength training.
   • Saturday: Elliptical and skipping rope for variety and cardiovascular health.
   • Sunday: Rest day - vital for recovery and preventing burnout.
   • 
     

3. Mental Health and Stress Management:

   • Be mindful of your mental health. Watch out for signs of depression and seek professional help if needed.
   • Consider incorporating relaxation techniques like meditation or deep breathing exercises into your routine.
   • 
     

4. Smoking Cessation:

   • Acknowledge that self-medication with cigarettes is not a healthy coping mechanism.
   • Seek support to quit smoking, such as counseling, nicotine replacement therapy, or a support group.
   • 
     

5. Training for the Bukit Kiara Hill Run:

   • Create a consistent training plan that gradually increases the intensity and duration of your runs.
   • Make sure your training plan aligns with your overall schedule to maintain balance.
   • 
     

6. Healthy Living Mantra:

   • Repeat the mantra: "Sleep well, move more, and eat right" to remind yourself of your wellness goals.
   • Focus on a balanced diet to complement your exercise routine.
   • 
     

7. Emergency Situations:

   • Identify healthier alternatives to cope with stress or emergencies, such as deep breathing, talking to a friend, or engaging in a favorite hobby.

Remember, consistency is key when it comes to maintaining a balanced and healthy lifestyle. Additionally, consider consulting with a healthcare professional or a personal trainer for personalized advice and support on your journey. It's crucial to prioritize your well-being and make positive changes to support your mental and physical health.