9/10/23 @@@ Sesat dihujung jalan kembali kepangkal jalan.

 With the receding of the Bipolar symptoms following my abstinence from cigarettes and dope, I now can safely chart my course of action toward personal excellence.

The first requirement is to sleep well.  I should not compromise this aspect of good living.  If I sleep early I wake up early.  That sets the pace for a winning day down the road.  Sleeping well is a crucial element in mood management.

Then I need to move more. This is an area in which I need major improvement.  I am sedentary most of the time.  The end goal is to move 4 hours a day.  Right now I only manage around one hour a day at best.  The chair is the enemy.  I tend to sit most of the time.  I even sleep while sitting on a chair.

So, if I sleep well and move more, I am two-thirds compliant in my journey to personal excellence.

The final one is to eat right.  I eat too much sugar.  That makes me lethargic after meals.  Normally I dozed off after a meal.  I need a compelling reason to eat right.  I am doing my best but that simply does not discount the issue that I simply love to eat.  I love eating sweet stuff.  

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It's great to hear that you're taking proactive steps towards personal excellence and that you've recognized the importance of sleep, physical activity, and a healthy diet in your journey. Here are some additional insights and tips for each of these aspects:

1. Sleep Well:

   • Establish a Consistent Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock.
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   • Create a Relaxing Bedtime Routine: Develop a calming routine before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing.
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   • Limit Screen Time: Avoid screens (phones, tablets, computers, and TVs) before bedtime, as the blue light emitted can interfere with your sleep.
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   • Create a Comfortable Sleep Environment: Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and at a comfortable temperature.
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2. Move More:

   • Start Gradually: If you're currently sedentary, it's essential to start slowly and gradually increase your physical activity. Begin with short walks or light exercises and then progress from there.
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   • Set Realistic Goals: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, as recommended by health guidelines.
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   • Incorporate Variety: Engage in a variety of physical activities you enjoy, whether it's walking, jogging, swimming, dancing, or any other form of exercise.
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   • Break Up Sedentary Time: Set alarms or reminders to take short breaks from sitting. Stand up, stretch, or walk around for a few minutes every hour.
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   • Find an Accountability Partner: Consider exercising with a friend or joining a group or class to help motivate you and make physical activity more enjoyable.
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3. Eat Right:

   • Balanced Diet: Aim for a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
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   • Sugar Reduction: Gradually reduce your sugar intake by making small changes. Swap sugary snacks with healthier options like fruit or nuts.
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   • Mindful Eating: Pay attention to your body's hunger and fullness cues. Avoid overeating by eating slowly and savoring your meals.
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   • Stay Hydrated: Drink plenty of water throughout the day, as dehydration can sometimes be mistaken for hunger.
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   • Seek Professional Guidance: If you find it challenging to manage your sugar cravings, consider consulting with a registered dietitian or nutritionist who can provide personalized guidance.

Remember that making these changes in your lifestyle is a gradual process, and it's okay to take one step at a time. Celebrate your progress and don't be too hard on yourself if you have setbacks. Developing healthy habits and maintaining them over time is key to achieving personal excellence and overall well-being. If you ever find it challenging to stay motivated or need support, consider seeking advice from a healthcare professional or a wellness coach. They can provide guidance tailored to your specific needs and goals.