Sleep, Exercise, Eat, Tidy: tweaks

The “Foundations” chapter in “Better than Before” is about establishing good habits in these four areas. My behaviour is ok I think but could probably do with some tweaks.

This post is a record of ideas for me to refer back to. More ideas welcome!


I am a “Lark”. On work days I get up at six, or even 5:30 if I’m cycling into work. On home days I love a lie-in but it ruins my day.


  • On my days at home (one or both days of the weekend, often a day during the week), don’t overdo the lie-in (9am is too late).
  • We are invariably in bed well before 11pm, invariably reading. I should (a) read an actual book rather than the web; (b) close the book and lie down no later than 11 (my wife M is in charge of the bedside light).
  • I don’t always remember to pray but I do think praying helps me get to sleep. I need some kind of trick to help me remember to pray after lights out. I have a book of Christian Verse by the bed. If I made sure the last thing I read was out of that (or similar) that would put my mind in the right space.


I cycle to work most days. It’s only a couple of miles but our house is at the top of one hill and my office is at the top of the next hill, so it’s a reasonable workout. I am quite good at getting up from my desk every hour, but I could get a bit more fresh air.


  • The office is in a park so, as winter turns into spring, there’ll be opportunities to go for walks. I could take the “scenic route” to the cafe where I buy my (usually late) lunch.
  • Cycling is good aerobic exercise, but not so good for flexibility. I need to find somewhere to fit in a bit of yoga or other stretching.I could probably swap twenty minutes on twitter for twenty minutes on a yoga mat most days.


My eating is fine, except I drink too much coffee at the office. I don’t especially like coffee — for example, my morning drink is a pot of tea — but it seems to go with “work”.


  • monitor coffee drinking in my work diary — jot down a little “c” in the margin.
  • decide which coffees are “allowed” (e.g. when I arrive, with food)
  • make pots of tea — I have a pot and some nice tea at the office

So here, as well as — or instead of? — a negative goal of “drink less coffee”, I have a positive goal of “drink more (nice) tea (instead of coffee)”. The monitoring can attach to (and reinforce) the positive goal.

Thinking back to other habits I want to cut down on, I could rephrase an avoidance tactic as a positive goal: pray more during the day; reach out for God more; don’t wait until a designated “prayer time” — call on Him “in the moment”. As “monitoring” I could tweet “I just prayed”, and after a while, the monitoring tweet could become the prayer itself.

Tweets are timestamped and archived so I can do whatever kind of auditing I decide to, just as it I’d been monitoring on paper.


There are some things I am dogmatic about — kitchen must be immaculate before end of evening (dishes washed or in dishwasher); all office crockery must be cleaned before hometime — but everything else basically piles up until it is too annoying. At home that’s things like ironing dusting, vacuuming (everything apart from the dishes :D; At work it also includes things like admin & accounts that I think of as the same kind of tidying.


  • Perhaps I could give myself set times for this kind of work, and noting those times on the household “agenda familiale” and in my work desk diary. e.g. at work, last half hour of every day, and all Friday afternoon, is for admin & accounts.
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  1. You’re encouraging me to think more intentionally about my day and what I need to cut out or even add that might refuel me, my friend. Thanks so much for being an example of proactive intentionality in all areas of your life. I hope that these new practices bring you more calm and purposefulness in your life.

    • Dear Beth, thanks for your comment. Yes, they are good — when I can keep to them! Step by step.


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