Goals worked on:

• 8k steps daily
• Strength training every 2 days
• Food logging
• Journaling

Wins of the week:

The first week of 2026 I had 14 targets to hit. I actually hit every target despite some bad days without energy. Managed to push myself through it but it’s the beginning of a new year. Motivation is always high.

Losses of the week:

No losses this week.

Learnings:

Steps:
The first days of this year I did all my steps in the evening with my wife. I usually have an energy dip mid-day but feel fine in the morning and evening. I took a larger walk with my wife daily. Every evening we took a walk for around 6 km. These walks are sometimes a little draining, especially in the icy, negatives temperatures in full darkness. I think it would be beneficial to split the walks into at least two sessions. This should also make getting steps way easier. Also, I had an idea to put one walk into my “energy dip”. I don’t know if it’s a good idea but perhaps I need to get my body used to having more energy throughout the day by slowly introducing movements. Sometimes it helped before.

Food logging:
Identifying my dietary patterns reveals that I eat much more junk food than I believed. I usually try to resort to healthy foods but have the habit of going into extremes. Either I eat super healthy or mostly junk. Currently I am eating a lot of junk. I also eat way too many calories. I should not be eating over 2,500 calories per day currently, I believe. This target we will reach a little later tho. For now my idea is to focus on eating healthy, high protein meals in the morning to secure a sufficient macro- and micronutrient profile.

Journaling:
I may be imagining things but since I have been writing down my thoughts and learnings, tracking my goals and progress in my charts, I feel a little more positive towards the future. I am looking forward to see what this year will bring to me. Now, there is nothing I want to particularly change about the way I journal. I see it more as a way of capturing and analyzing my ideas rather than having a description of my daily activities. I will keep it that way because it feels productive to me.

Next week’s focus:

My main focus for the 2nd calendar week are the structured and split walks. I believe that this may have the largest impact on my energy out of my current goals. Once I have reached my first goal, I will implement a proper sleep routine to further enhance my energy levels. Until then I will just lightly pay attention to it. If the structured walks feel easy, I will also try to eat my vegetables early and eat a diet higher in protein. That is secondary and reserved for the next week, probably. This week will show what is needed.