Daily Entry: May 6th, 2018

Sun May 06 16:25:36 UTC 2018

Morning sleep questions:

  • What time did you get into bed last night?
    • 2300
  • What time did you turn everything off and try to fall asleep?
    • 2300
  • How long did it take you to fall asleep?
    • 20 minutes
  • Did you wake up during the night? How often? How long were you awake total?
    • 0300: 5 minutes
    • 0700: 5 minutes.
  • What time was your final awakening this morning?
    • 0830
  • What time did you get out of bed?
    • 0830
  • Did anything unusual happen yesterday that might have affected your sleep? (illness, disturbances, emotional stress, etc.)
    • Stayed late at friend's playing MTG
  • What is the total amount of time you slept last night in hours and minutes? (best estimate)
    • 9 hours
  • Did you take any medication that might have affected your sleep? What? When?
    • No

Evening sleep questions:

  • Did you nap today? How many times? When? How long?
    • 1515: 30 minutes.
  • Did you consume any medicine that you do not take on a daily basis? What? How much? When?
    • No
  • Did you have any caffeinated or alcoholic beverages today? What? How much? When?
    • @1100 30 mg caffeine (16 oz. decaf soy latte)
  • Please rate your average sleepiness today on a scale of 1 - 10. (1 = wide awake, 10 = very sleepy)
    • 4
Sun May 06 16:26:52 UTC 2018

Weight:

  • @0830: 215.0 lbs

Goals:

  • 3500 calories
  • 20g added sugars
  • 120g protein (20g every 3 hours)

Protein @0900:

  • Pistachio: 230
  • Ripple pea milk: 100 (330)
  • Strawberries: 30 (360)
  • Blueberries: 40 (400)

Cat cafe coffee @1100:

  • 16 oz decaf soy latte: 150 (550)

Lunch @1300:

  • No Bones Restaurant: 1000 (1550)

Protein @1600:

  • Pea protein: 50 (1600)
  • Banana: 100 (1700)
  • Oats: 280 (1980)
  • Ripple pea milk: 70 (2050)

Dinner @1900:

  • Watermelon: 200 (2250)
  • Banana: 200 (2450)

Protein @2130:

  • Pea protein: 100 (2550)
  • Banana: 100 (2650)
Sun May 06 16:30:15 UTC 2018
Time (PDT) Intention Revision 1 Revision 2
0000 SLEEP
0030 SLEEP
0100 SLEEP
0130 SLEEP
0200 SLEEP
0230 SLEEP
0300 SLEEP
0330 SLEEP
0400 SLEEP
0430 SLEEP
0500 SLEEP
0530 SLEEP
0600 SLEEP
0630 SLEEP
0700 SLEEP
0730 SLEEP
0800 SLEEP
0830 Morning routine
0900 TV: Three Arrows
0930 PLANNING
1000 Travel to cat cafe
1030 Hanging out
1100 Cat cafe
1130 Cat cafe
1200 Day belongs to wife
1230 Day belongs to wife
1300 Day belongs to wife
1330 Day belongs to wife
1400 Day belongs to wife
1430 Day belongs to wife
1500 NAP
1530 Day belongs to wife
1600 Day belongs to wife
1630 Day belongs to wife
1700 Day belongs to wife
1730 Day belongs to wife
1800 Day belongs to wife
1830 Day belongs to wife
1900 Day belongs to wife
1930 Day belongs to wife
2000 Day belongs to wife
2030 Day belongs to wife
2100 End of day routine
2130 TV: Santa Clarita Diet
2200 SLEEP
2230 SLEEP
2300 SLEEP
2330 SLEEP
Sun May 06 16:32:09 UTC 2018

I watched Jordan Peterson Doesn't Understand: Nazism. And I learned some history for it.

The First 20 Hours is due back at the Seattle Library tomorrow. So I should probably write down what I want to write down from it whilst I have time today.

Rapid Skill Acquisition:

  • Deconstructing a skill into the smallest possible subsets
  • Learning enough about each subskill to be able to practice intelligently
  • Removing physical, mental, and emotional barriers that get in the way of practice
  • Practicing the most important subskills for at least 20 hours

The 3-Stage Model of Skill Acquisition:

  • Cognitive (Early) Stage: Understanding what you're trying to do, researching, thinking about the process, and breaking the skill into manageable parts
  • Associative (Intermediate) Stage: practicing the task, noticing environmental feedback, and adjusting your approach based on that feedback
  • Autonomous (Late) Stage: performing the skill effectively and efficiently without thinking about it or paying unnecessary attention to the process

Source: "VanLehn, Kurt. "Cognitive Skill Acquisition." Annual Review of Psychology 47, no. 1 (1996): 513-539

Ten Principles of Rapid Skill Acquisition:

  • Choose a lovable project.
  • Focus your energy on one skill at a time.
  • Define your target performance level.
  • Deconstruct the skill into subskills.
  • Obtain critical tools.
  • Eliminate barriers to practice.
  • Make dedicated time for practice.
  • Create fast feedback loops.
  • Practice by the clock in short bursts.
  • Emphasize quantity and speed.

That's basically what I wanted for reference, I think. There's lots of other good stuff, but I think I filed it away into my Spark File. Which needs to be reorganized and some stuff put into better places.

Anyways, I need to get ready for the cat cafe.