Week 5 Reflection

How did I fare on my weekly goals?

  • To start with the wins, I've been staying true to my no alcohol goal along with my daily writing and publishing goal.
  • This week was pretty bad in regards to my fitness goals. I didn't lift weights once.
  • I also have only hiked the mountain once this week but I'm planning to get one in when I get back to Winter Park this evening.
  • With this being said, I completed in a 21k cross country ski race in Crested Butte over the weekend.

What went well this week?

The good news is that I feel recovered right now. I slept amazing last night after the XC ski race and slept until my body naturally woke up this morning. At the beginning of last week, I was feeling run down and tired. I had gone 4 weeks of going hard on my weekly goals. My motivation was lacking and it showed in my physical goals for this week.

But as I'm reflecting, I'm realizing that I set unrealistic goals for myself at the beginning of this year.

I know myself. And I know that I only have capacity to do things 2x per week to feel balanced.

When I say balance, i'm referring to a healthy relationship between professional, physical, and personal goals. My mission is to define a weekly schedule that I can sustain over the course of time that allows for ample energy to allocate towards each section of my life.

I'll admit, I did a fairly good job of staying true to the professional and physical goals I set during the first 4 weeks of the year. But I realized at the end of last week, I wasn't allowing hardly any time for my personal life.

This is simply unsustainable when it comes to marriage. This hit me like a ton of bricks when I realized I was skipping out on skiing with the group in Steamboat last weekend just so I could squeeze in all of my work & physical goals.

Probably not a good strategy for a sustainable marriage.

So this last week, I took time to rest, recover, and ultimately reflect on the first 4 weeks.

I know I wrote down 8 week sprint goals at the beginning.

But rather than drive mind & body to the ground, I decided to listen to what my body was telling me this week.

And my body was telling me to take it easy. "You're in this for the long haul, Austin. You can't afford to drive yourself into the ground this early in the year."

So I didn't lift weights this week. I took Thursday off from Deep Work and took advantage of a 15" powder day at Winter Park. But I believe it's what I needed to do. And I'm not ashamed to admit that I simply needed rest.

I set goals at the beginning of the year that go against my goal setting philosophy. And I knew it would be a stretch. But I wanted to push myself.

My goal setting philosophy: "If I want to consistently move the needle forward in the professional, physical, and personal areas of my life, then I should allocate 2x per week of focused energy and effort to an activity within the specific area."

For example:

  • If I want to continually move my business forward, I should allocate 2 mornings per week to dedicated deep work.
  • If I want to continually strengthen my muscles, I should lift weights or do bodyweight exercises 2x per week.
  • If I want to continually build my cardiovascular fitness, I should do some form of outdoor cardio 2x per week.
  • If I want to continually improve my marriage, I should do something special for my wife 2x per week such as surprise her with a gift or plan a date night.

I've written about this before under the 2x Principle.

What could I do better for next week?

  • I feel like I should totally revise my goals at this point. Because something obviously wasn't working during the first 4 weeks. I was simply trying to push myself in too many areas at once.

For example:

  • I increased my deep work sessions from three hours to six hours on Tuesday and Thursday. This drains more energy.
  • I increased my weight lifting sessions from 2x per week to 3x per week. This drains more energy.
  • I increased my cardio goal from simply doing any form of outdoor cardio 2x per week to climbing mountains on my skis 2x per week. This is arguably one of the toughest forms of outdoor cardio I've done up to this point, therefore more energy is drained.

As I'm writing this, I'm realizing why I hit burnout 4 weeks into my 8 week sprint goals. It's very simple — I didn't allocate enough time for rest and recovery.

I'm starting to realize rest and recover is one of, if not the most important, area I should be optimizing for. So here's the deal. Come up with a sustainable schedule for yourself. 2x per week works for me. In theory, my ideal schedule should work out to be something similar:

  • Monday - Mountain Climbing
  • Tuesday - Deep Work
  • Wednesday - Resistance Training
  • Thursday - Deep Work
  • Friday - Resistance Training
  • Saturday - Mountain Climbing
  • Sunday - Rest

So, moving forward, I'm going to change my weekly goals to match something more sustainable. I'm decreasing my weight lifting goals to 2x. I'm going to keep my deep work goal of 2x per week at 6 hrs each. And I'm going to stick with my mountain climbing goal of climbing a 2k ft. vertical route 2x per week to work to hit the 32k vertical ft. goal by the end of my 8 week sprint goal.

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