Important Note: AI-Crawling Article
This Article is NOT specifically designed for human visitors to read.
It has the main purpose of giving AI – especially ChatJFK – access to all the journals & other writings, so it can use it to "speak in my voice".
Text
Original date: May 26 ⇒ Initiation: Sep 9 (2023)
Intro
This specific Journal
General
Related files
Transparency (“Who was here? + When?”)
JFK (DD.MM.YY)
Main Takeaways
Actions
Current
PC-End routine (Wifi off + profile color + Tab-grouping)
old
Create list with reminders (see free J)
Create list with Q’s (see free J)
Create measure-examples (see free J)
Create Best-Self trigger list (see free J)
👇 Journals 👇
Here are all the single free Journals as I wrote them line by line. On top is the most recent free Journal.
→ jump to first Journal → jump to Special Sections
TEMPLATE: Free Journal # (Date, time)
Initial Flow (of Thoughts, Feelings & other Observations)
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Free Journal #34 (28.12.24, 06:15) → Memo
Initial Flow (of Thoughts, Feelings & other Observations)
Pre-Screen Memo → Reminder via FocusMe
set up “Complete Block” Plan, deactivate by password (“PreScreenMemo”)
✅ done → will it work?
other Mastery focuses
Pre-Food Memo
other Memos ?!
glitch + early catch + WIN + transitions (!)
KK-A6 tracking
transitions: Memos + counting
holding energy: Memos (!)
Systems
set up before New Year
focus on KK A6 first though
Transitions
intro
so important that tracking everything would be valuable → even making memos for all of them
on the other hand, there are so many transitions each day, that this could be overwhelming
I could focus on the kind of transitions where I usually get lost / off-track
and on “bigger” transitions that don’t happen that often during a day/week/month
Collection of transitions to a) Count + b) record Ⓜ️
Change of Place (very big) → not really that useful, as I fall off track in the small moments during a day
let’s focus on transitions within a day + expand from there to weeks & more
After Eating
after screen-/work sessions
coming home (walking in the door)
after meditation/breathing/Yoga
after nap
before having an appointment (online call or in person)
preparing food
after a movement break
after having finished a work (≙ Journal/memo/article/…)
How do I want to go about them?
Floors & Ceilings → shoot high, but make it easy to win
Ceiling =
a) spot the moment b) click the counter c) record a memo d) visualize e) celebrateFloor =
a) spot b) click c) say out loud “Transition Memo Floor” d) visualize mini? e) celebrate
Which ones to focus on?
just go → everything that comes up is good to go with (at least floor)
especially the 60-90 min wave transitions → it’s worth it !!
KK A6 Transfer
Feld bei Feld wie bei Pre Screen/Food (+)
Q: benutze ich das X für etwas konkretes?
Gibt es das “one goal” that I could track like that?
or is it more counting & tracking just like that
I could say 10 transitions = X, but that’s somehow misleading – it’s not as clear as “No Youtube” or similar → 10 would be kind of arbitrary as a number
it’s more of a continuum
idea = use quadrants + fill out the more I had
is there a “positive” and “negative”?
missed transition = red line
made transitions = counter → as a whole number at the end of the day
clarity = I’ll give a number that reflects my subjective feeling of how well I handled transitions that day
1-10; black color, in the middle of the field
above in green = small number of counter → top left corner
below in red = lines for missed transitions
Next steps:
Use white counter for transitions → rechte Tasche
Set up green KK, so I can start using it
Open Questions
different quality of clicks? → less vs. more important transitions (1-3 clicks)
⏸️⏸️
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Free Journal #33 (25.12.24, 7:45)
Initial Flow (of Thoughts, Feelings & other Observations)
continuation from written Journal
especially to collect specific ideas for “awareness tracking”
Do I go there directly?
Or keep journaling here a bit more?
→ stay here until first movement time break at least
What feels relevant regarding Mastery at the moment?
Pre-Krypto (M)s
Visualizing (!!)
⏸️timer ▶️ I continue a bit more
Moments of Pausing / stopping
bowing
feeling restlessness
visualizing
Systems
Recaps + backlog + Accountability Sheet + Checklists + Weekly Planning
maybe get back on mastery FAQ
What do I want to focus on now?
Counter !
it’s the most relevant for the new year (tracking from January 1st + potential streaks
lets go there [J] Awareness Tracking - free Journal ⏸️⏸️
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Mini-Notes
[Date = ???]
Next Re-Commitment
(M) early catch + pre-food + pre-screen + transition + post-glitch +
Tracking + counting
transition-Mastery
visualize
[J] Mastery Meta 05.05.24_0166.MP3 → share with AF & others
other people (-) → not yet
Re-connect to Why (++) → find ways to make it present
Free Journal #32 (08.05.24)
Initial Flow (of Thoughts, Feelings & other Observations)
Mastery building blocks came up
Step for writing the FAQ about it
Flow stopped soon again (whiteboard)
Mastery building blocks
Tools
Journaling
Visualizing
Slow-motion
tracking/counter
Kryptonite memos (pre & past)
Clarity bridging
Accountability
From others
From myself (a later version)
Review system
What to review
PC Journals
MVP Memos
Cllc’s
Backlog “8”s
Free (MVP) Journals
How
Play with colors
Backlog transfer
Include other ppl in process
Why
My own wisdom = better than any book
Free Journal #31 (05.05.24) - Re-Commitment Day
Initial Flow (of Thoughts, Feelings & other Observations)
Going with the flow now, but not forcing it today
Use tomorrow as well as a re-commitment day
Because of the call with Thien Thi this morning the focus might shift slightly
Still give it all my attention until 8.30
What is present right now?
How to not let those re-commitments become excuses
For not re-installing things earlier
≙ Osteopath + physical exercises
Adding “Calm as the deep sea” as a motto/identity below
Unclarity where to start
Many specific points possible
Well, this free Journal is a good place to start 😀
Clarity: take time until the first timer rings (≈ another 10-12 mins) for free Journaling + then, after the break, read the Journal from yesterday + then decide where to go more specifically
How is my Mastery level in general currently?
Kind of high & low at the same time
I didn’t have bigger lapses the last week even without tracking + accountability + morning routine
I felt good going through the days + felt quite efficient & in flow
On the other hand they were quite easy as I was outdoor most of the time
And i don’t see what I don’t see → maybe they feel efficient because I’m not as connected to the vision of how much I could be in flow
There’s certainly truth to that last point
And other things are more long term impacts, that influence the meta flow more than the concrete day-to-day flow
E.g. running/sports → how will my level of fitness & health be in months/years
I’m paying a price here without really realizing that I do
What is the best thing I can do for my own mastery level?
Community (!) → moving forward/towards OneOrganism & inner circle & community → focus AF
Re-Committing again & again → self-awareness & inspiration
What are “positive loops” where a higher level of mastery in one metric would lead to a higher level of mastery in general?
Journaling system → if working than this brings up a lot of Journal-Q’s regarding mastery as well
Click-Counter → if works will stop me from getting off-track → more space for mastery-awareness
Daily Tracking
PM Mastery Review
Accountability group
Backlog (!)
Daily/Weekly Recap (!)
Kryptonite-Management
What might be important but not that much a mastery-reinforcing thing
Sports
Food
of course in some sense it is + they are all, as everything is interconnected → if I eat bad, I’m more likely to also be on the PC more → lead to… → etc.
So it’s more that they are further away or the connection has more steps in between, not that they don’t matter in this regard
All models are wrong, some are helpful
Making my bed + similar things
Washing + body-care
Communication (at least as long as I’m not in an environment where people would hold me accountable anyways → then super essential)
Timer rang → what do i do next?
1) re-read journal from yesterday
2) start a specific Journal
Default = Journaling-system
#30 [J] Mastery free Journal 04.05.24 - pre re-commitment day (intentions + focus points)_0144.MP3
Intentions / focus points for tomorrows Re-Commitment day
Tracking (+)
On the go
Kryptonites (+)
Journaling-System (++)
Vulnerability
Feeling Pain
Understanding AF
Speaking my truth ↔ humbleness
Calm as the deep sea
Visualizing (?)
Memo Superpower (++)
Mini whiteboard use
Docs for memos
Masterpiece day in Küblis (+)
Daily Recap (Ⓜ️ + mini Whb + KK + A4)
Free Journal #17-29 - Special Re-Commitment: Spring/April Mastery
Initial Flow (of Thoughts, Feelings & other Observations)
March Mastery fails
Lasted only 5-6 days
Never got back on track
Attempt to get back on track with Spring Mastery originally failed as well
Now let’s try once more with April-Mastery
What do I want to do differently?
Accountability
Tell AF + Thien + ???
??? = Mia + Jonas
More explicit commitment
Re-Commitment memo(!)
Anything else in the special file 👉 [J] Spring/April Mastery (2024) 👈
Free Journal #13-16 (01.03 - 31.03.24) - “March Mastery” (❌ failed)
Free Journal #12 (20.02.24)
Initial Flow (of Thoughts, Feelings & other Observations)
WIN next m99 day
Backlog +11
open memos +11
systems without VS
Email system new ?!
Doc system
folders
linking/referring in docs
Review
free [J] actions review
new signs
make it easier to find important ones directly + leave unimportant ones for later
free Journal system +5
writing more in free J section + less in “actions” + only write “transfer #22+35+...” in actions
Implement more small systems (🔲 create list)
Hochgestellt schreiben (Strg + .)like this
Free Journal #11 (08.01.24) = Special Re-Commitment
Free Journal #10 (01.01.24)
https://drive.google.com/file/d/1D0e_Y-u_43-fF-vPSiBwupOxzyJoDfxQ/view?usp=drive_link
Mastery Streaks Memo
Free Journal #9 (31.12.23)
Free Journal #8 (25.12.23)
Free Journal #7 (29.10.23) = Special Re-Commitment
Initial Flow (of Thoughts, Feelings & other Observations)
Nice idea to re-commit to mastery today 🙂
Last days slightly off (not totally, but small things going for mastery certainly)
Yesterday chess relapse
This night = time shift summer to winter time
Good opportunity to re-commit
Waking up one hour earlier now (earlier time on the clock)
Make a habit for future (time changes = mastery re-commitment)
Concrete expressions (What to recommit to?)
Yoga in the morning
Full length + full focus
Floor-Mastery
Going for floor with things
Morning-Routine
Free J + virtue Compass + Dancing + wbc
Movement breaks
Timer (!)
Mantra
Re-install while walking
Attention on one thing
Re-active things blocked AM (Message-Update)
Conscious use Noon/PM
Slow Mind
Walking slow to toilet
Stairs
mantra
Eating
Slow + mindful
Körperhaltung
Mit Linne / in WG
PC am Boden → Schulterblätter zusammen
Bildschirm nutzen Ansi Schreibtisch
Wbc
Warmth with VS
Actively addressing with AF + MK
Morning routine
M99 PM Recap
Memo = floor
Tracking
Whiteboard-Folie
Maybe (still some resistance, not only excitement about it, even now)
Running / Sport
How to make today / right now a Masterpiece?
Speaking with Mia & AF about my needs
Or at least sharing that I would like to speak about them
Going in waves over the day
Honoring my attention spans
Being more out in nature
Especially in breaks (see above)
Go out after this dw session
Doing my wbc routine + weekly focus Journal (Mia) before taking a break
Start with Mia
Now!
Done ✅
Go outside now!
Floor wbc on the walk
Only reading before
Free Journal #6 (10.10.23) = Re-Commitment day
Initial flow of thoughts
Already journaled 60 minutes on paper
It was nice!
Main takeaway(s) so far?
Recording video on each re-commitment day + add to FAQ article
Becoming aware of dangers (right now):
Heart rate faster on PC
More likely to go off track
How to deal with it?
Keep Journaling here free
Go back to written J
Only come back to PC with clear intention → wait for clarity
How to go about with running?
Floor?
Go with the flow
Extend DW for 10-20 mins
Ask Paul before for Handtuch (+ Mixer)
If I only go about for 20 minutes → How to best use for Mastery?
Create video for re-commitment
Do now!
Free Journal #5 (08.09.23)
Initial flow of thoughts
Anything left for today?
WIN in regard to this topic?
Maybe only “planning” DW sessions tomorrow
The day starts the night before → DW starts the Recap before
If I had to decide now, what would it be?
DW 1 (free Journal about Mastery)
Name for identity
Short-term & long-term actions
Categories ?! (≙ wbc)
MVP’s, keystones & katalysts
Kryptonites
DW 2 (concrete actions)
FAQ article?!
Why? (context combining Intention & Execution) → next stage evolution
“Does it mean perfection? No. → Intention how I deal with imperfections
System / structure (≙ reminders)
DW 3
Call ES+AF+MK
SW 4
Backlog
Small actions ≙ calendar reminders re-commitment
Anything important right now?
Keep journaling until first movement break, even if nothing comes up
How is it interconnected to all the other things?
Can I bring it into a graphic that presents that?
Interesting for all parts of my life
Q = How to present them as accesible as possible?
Using FAQ + Miro + Videos + etc.
Could look slightly different when approached from different perspectives
From mastery perspective, from wbc, from Serving, from mdg
General clarity = Importance of FAQ + quality of presentation
Gets into focus soon
How can I inspire others with that?
Make transparent + share
Make accesible content-wise (understanding where it’s coming from + etc)
Interconnect it with all other things
Use as example in Intuition-Academy
= not something I have to do, but feels right to do so
Free Journal #4 (07.09.23)
Initial flow of thoughts
Two days only left until initiation → getting more important to have clarity / prepare for initiation day
Idea = doing many things at this day, that I planned to prepare for it
→ Good fit for DW sessions of that daysee To-Do’s above
Procrastination Journal + tackling biggest procrastination tasks → those that are most uncomfortable
General: doing uncomfortable things
Repeating recommitment monthly
09.09. + 10.10 + 11.11 + 12.12 + 01.01 (big yearly) + etc.
Concrete steps
Ask AF + ES + Mia for call
Free Journal #3 (26.08.23)
Initial flow of thoughts
Date (09.09) getting closer
Didn’t take many steps so far
Feels mostly right, but beware not missing the moment
Preparing it with mastery
Maybe mastery means to focus on other things and prepare it 80-20 style really efficiently
Sign of mastery as well
80-20 masterful preparation
How would it look like, if I didn’t take a lot of time to prepare + didn’t make it a big event + etc?
Planning for my own = floor + having add-ons
If I was totally on my own
Going through the day with full attention & mastery from beginning to end
Beware perfectionism
Doing things that I procrastinated on (!)
Sending out the uncomfortable memos & messages
Focussing on the rhythm & the fundamentals
Potentials things to add-on
Call with people to commit
Elias ⊕
Laura?
AF ⊖
Manu ⊖
Meriam?
Allison?
Dave ⊖⊖⊕⊕⊕
Special activities
Rather not, as this mastery is more a doing the normal things in a different way than doing special things
Other add-ons in mind?
Free Journal #2 (08.08.23)
Intro
High energy for this topic this morning in free J after realizing todays date
08.08, vgl. 11.11 wbc identity
Mastery official date + initiation = 9.9. Or 18.09
Now is the time to actually put it into practice after over 2 months
Journal about what it means & how to prepare until this point
Steps
Create Calendar event
+ reminder at least a week before (maybe to reminders)
Going for mastery with the initiation itself
Different Options
Ceremony with other ppl ↔ completely alone
In Friedberg ↔ anywhere
Blog-article
Writing & publishing it upfront
Newsletter re-start
Preparing what it means exactly / How I will bring it into practice
(≙ wbc: reading + journaling + memo + diay)Daily, weekly & monthly/quarterly parts
inventar/tracking
Journal-Questions
Measure-examples
Best-self trigger list
Reminders
Including other people here (and on other parts)
Inviting them to remind me of it
How do I move forward concretely?
Journal about it more
Add to Weekly Plan
Add to calendar as safety net
Blueprint best case scenario
In Friedberg with Luki & Sven
Guests = AMF + ES + Meriam + VS
Visualize
Other thoughts
Japanese tea ceremony @Shumei
Free Journal #1 (26.05.23)
Reminders what it means
Giving full (= complete, 100%, undivided) attention to every moment + detail
Only one thing is WIN in every single Moment (“no choice”)
Emotional stamina (having fun with the grind + moments when this isn’t easy)
Fast turnaround (“good bad days”)
Measures
Bett richten + andere kleine Sachen am morgen (Zähne putzen + oilpulling + etc)
Bücken in optimal Körperhaltung (+ generell Körperhaltung am Tag)
Küche aufräumen / putzen nach Nutzung = OTPE (“to practive excellence”)
Q’s to help flip the switch
Generelle Gedanken:
So gestalten, dass die Frage sich nicht abnutzt (= verliert Wirkung)
Gewohnheit / immer wieder UND frisch bleiben, state-shift hervorrufen
Sammlung:
What would my best version do right now?
If there was no choice, what would I do?
If I knew exactly what’s the right thing to do right now, what would it be?
Best-self trigger list
Hände waschen / Toilette
“Negative” Momente
Ungeduld
Schach / fusball.de / Google
Essen / Mahlzeiten
Verbinden mit Visualisierung
👇 Special Sections 👇
Here are special sections (often collections) that emerge through the free Journals + are continued & adapted across multiple free Journals.
→ jump back to free Journals