Actions for today
1) Deliberate worrying
2) Intense exercise (crossfit)
3) this
4) Read 20 mins of neurofeedback book.
I think I’ll enroll in the mindfulness based stress reduction course for April. I’d really like to develop that part of me.
Anxiety for the day = 1.5./5. Pretty good!
Sleep was crappy though. I keep staying up too late for no good reason. And we all know that lack of quality sleep increases susceptability of mood disorders (anxiety, depression etc). Need to improve that!
1) Deliberate worrying 5 mins
2) Neurofeedback 60 mins
3) Intense exercise
4) Read book on neurofeedback – 10 mins.
Well, i’ve gotten a bit slack with this!!
Actions for today:
1) Deliberate worrying (5 mins)
2) This – 1 min.
1) Deliberate worrying 5 mins
2) 1 hour of neuro feedback (60 mins)
3) THis (2 mins)
Anxiety levels for the day 2.5/5
Actions for today:
1) Read neurofeedback book –> 30 mins.
2) Did deliberate worrying 5 mins
3) Did intense exercise
Total = 35 mins.
Anxiety level (out of 5, lower is better) = 2
Didn’t do a whole lot today
1) Deliberate worrying – 10 mins
2) I started a new spreadsheet to monitor how much time I’ve spent on these ativities. I know I commited to spending at least 5 hours each week. Although I’ve been writing it down here I haven’t been tallying it up properly. So i’m going to start going that.
I’ve also noticed that I’ve started feeling a bit anxious and crappy the last few days. Not terribly, but a bit, and I’m not sure what’s changed. I’m definitely not feeling as good internaly as I was over the last week… not sure what’s changed. I also want to start recording each day how my anxiety is… I think that’s important. Then I can see how it goes up and down and also look at the vairous actions I’ve been taking and see if there are any key correlating factors…
Well I missed a few days… Oops!
Actions for the last few days
Thursday:
Did 1 hour of CBT therapy
Friday:
Did 1 hour of neuro feedback
Sat:
Did crossfit session
Did 10 minutes of deliberate worrying
Did this
Also it occurred to me that I need to tally up my hours for the last couple of weeks. Also, I’m going to start monitoring my sessions in my spreadsheet just like I do for my study sessions and my business sessions.
1) 1 hour of neurofeedback
2) 1 hour of crossfit
Total recordable time = 1 hour
That’s it! ALso, just want to say I’ve been feeling really good and relaxed. Havent been worrying or anything like that. I think it’s all falling into place!
Exercise + neurofeedback + deliberate worrying = Awesome!
Actions for today
1) Deliberate worrying (2 mins). Nothing to worry about!
2) Crossfit session. Nice!
3) Spoke to my life coach about neurofeedback. He gave me some good tips and recommended a book called Getting Started with Neurofeedback by John Demos. I got a copy of it. Looks very detailed and informative. (took me 5 mins to find it)
4) Did this! (5 mins)
Total = 12 mins.
That all 
Actions for today
1) 1 hour of neuro feedback. Was strange today, felt like I was pretty much falling asleep! But, I’m still going to continue with it. I’ve had 5 sessions now… So i’m going to have 5 more and then evaluate.
2) Deliberate worrying (5 mins)
3) This (3 mins)
Overall, I’m feeling quite good . I think things are working!
Total = 1 hour 8 minutes.