Collection of Timer Setup

Podomori

  1. Work: 24 mins
    1. 3 mins x 8
  2. Closing + Break: 6 mins
    1. 1 min x 1 – prepare
    2. 5 min x 1 – break
  3. Work: 24 mins
    1. 3 mins x 8
  4. Closing + Break: 6 mins
    1. 1 min x 1 – prepare
    2. 5 min x 1 – break
  5. Work: 24 mins
    1. 3 mins x 8
  6. Closing + Break: 6 mins
    1. 1 min x 1 – prepare
    2. 5 min x 1 – break
  7. Work: 24 mins
    1. 3 mins x 8
  8. Closing + Break: 16 mins
    1. 1 min x 1 – prepare
    2. 15 min x 1 – break

Recovery

  1. Prepare Tea + Honey: 2 mins
    1. 1 min x 2
  2. Shower: 5 mins
    1. 1 min x 5
  3. Breathing: 3 mins
    1. 10 secs x 18

Goal, Evaluate and Planning

  1. Write Goals and Sub Goals: 5 mins
    1. 1 min x 5
  2. Write Previous Activity: 3 mins
    1. 1 min x 3
  3. Evaluate Previous Activity: 5 mins
    1. 1 min x 5
    2. Energy up, down, how you feel, adjust, automate
  4. Plan Big & Small: 5 mins
    1. 1 min x 5
  5. Put in Schedule: 2 mins
    1. 1 min x 2
  6. Task Breakdown: 10 mins
    1. 1 min x 10

Awake Routine

  1. Wash Face: 2 mins
    1. 1 min x 2
  2. Drink 2 glass of water + VCO + Fish Oil: 3 mins
    1. 1 min x 3
  3. Walk & Be Grateful: 5 mins
    1. 1 min x 5
  4. Walk & Breathing: 5 mins
    1. 30 secs x 30
  5. Walk & Bless others: 5 mins
    1. 1 min x 5

Occam

  1. Set 1: 70 sec
    1. 5 secs x 14
  2. Break: 1 min
    1. 1 min x 1
  3. Set 2: 70 sec
    1. 5 secs x 14
  4. Break: 1 min
    1. 1 min x 1
  5. Set 3: 100 secs
    1. 5 secs x 20

Test #7: Ketosis using VCO to Increase Energy Level until Midday and Reducing Cholesterol

TEST CARD

Title
Ketosis using VCO to increase Energy Level until Midday and Reducing Cholesterol

Due Date / Duration
July 5, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming VCO only without butter can produce the same energy level until Midday and reduce my cholesterol level, especially LDL from 151 to 100-130 (normal) or <100 (good)

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Eat 2 tbsp of VCO during breakfast without butter,
  2. Using the following recipe
    1. Green Tea or Coffee

Step 3 – Metric – Time Required: 1
And measure

  1. Eat VCO: 0, 1 or 2 tbsp
  2. Energy Level until Lunch Time : low 1 – 5 high
  3. Hunger until Lunch Time: low 1 – 5 high
  4. Energy Level from Lunch until Afternoon: low 1 – 5 high
  5. Energy Level from Afternoon until midnight: low 1 – 5 high
  6. Neck discomfort: low 1 – 5 high
  7. Overall Health: feel side effects 1 – 5 prime health
  8. Cholesterol before starting and after finishing

Step 4 – Criteria

I am right if at the end of the test

  1. Energy Level until lunch : >=4
  2. Hunger until lunch: <= 3
  3. Energy Level until Afternoon : >= 3
  4. Energy Level until: not validated
  5. Neck discomfort: <= 1
  6. Overall Health >= 4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

1 2 3 4 5 6 7
VCO (tbsp) 1 2  2 2 2  2  2
EL – Lunch 4 4  4 4  4  4  4
Hunger – Lunch 4 3  3 3  3  3  3
EL – Afternoon 4 4  4  4  4  4  4
EL – night 4 4  4  2  2  2  2
Neck Discomfort 2 2  2  2  2  2  2
Overall Health 4 4  4  4  4  4  4

Notes:

  1. Cholesterol Before Test
    1. LDL: 151
    2. HDL: 53
    3. Total: 211
    4. Trigeliside: 88
  2. Day 1
    1. Slight more hunger on lunch time
  3. Day 2
    1. Hunger normal probably due to 2 tbsp
  4. Day 3
    1. Hunger normal, and good energy until night and no neck discomfort
  5. Day 4
    1. Didn’t take dinner, feeling low energy during the night
  6. Day 5
  7. Day 6
  8. Day 7
  9. Cholesterol After Test, havent done test yet 
  10. Heartrate 75-85 / minute

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. 1 tbsp of VCO cause hunger in noon, but 2 tbsp VCO can keep the hunger normal
  2. No neck discomfort on taking VCO but when eating heavily fried food, discomfort appeared
  3. Late dinner also cause low energy in the night
  4. Late dinner cause me weight loss of 2kgs which I still try to recover
  5. Heart pulse also subsiding even to 75-85, but might be also caused by mental routine to relax and overcame anxiety by staying in God’s presence. 
  6. Also did tried adding butter again and felt slight discomfort

Step 4 – Decision and Actions

Therefore, I will

  1. Using VCO and fish oil instead of bulletproof (with butter)

Test #11: Evening/Night Review and Planning for effective day

Background

Continuation from this Test #10: Evening/Night Review and Planning for effective

Obadaa: observe, analyze (Energy: is it working, what increase  energy, what decrease ebgery, right time/cycle), adjust (create rules, routine), automate (manual, eliminate)

Learning on the failure of the previous test, I created a modified routine and this time with a detailed to do items and timed for each item with total 45 minutes, and this include a recovery routine because I always felt tired when going to do the night review which lead to  

TEST CARD

Title
Evening/Night Review and Planning for effective day

Due Date / Duration
July 15, 2017  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that Evening/Night Review and Planning with recovery routine and timed routine is effective in analyzing today activities, create adjustment for future activities, and increase productivity for the next day by reducing the start of day task of need to plan.

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

  1. For 1 week: put the notes in this post (including sleep)
  2. Still using the blog though, cause book will also require me to bring the book everywhere
  3. Using a Interval Timer apps in iphone
  4. 45mins: The routine
    1. 10mins: Routine for restoring energy
      1. 5mins: Shower
      2. 2mins: Food/drink intake : Tea, VCO and Honey
      3. 3mins: Breathing (recovery routine?)
    2. 15mins: Review Today
      1. 5mins: Write down goal and sub goal
      2. 5mins: Write down activites from google calendar and memory
      3. 5mins: Evaluate & Adjust  (Obadaa – Observe, analyze, adjust, automate)
    3. 20mins: Plan fo next day:
      1. 5mins: big & small
      2. 10mins: task breakdown
      3. 5mins: Put in google calendar

Step 3 – Metric – Time Required: 2
And measure

  1. Energy Level after recovery routine
  2. Feeling of fulfilled: low 1 – 5 high
  3. Productivity (more things gets done): low 1 – 5 high
  4. Usefulness of Adjust and Automation decisions / actions
  5. Number of Adjust and Automation decisions / actions

Step 4 – Criteria
I am right if at the end of the test

  1. Energy Level >=4
  2. Feeling of effectiveness >=4
  3. Productivity >= 4
  4. Usefulness of Adjust and Automation decisions/actions >=4

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Factor 1 2 3 4 5 6 7
Energy Level  4  4  4 4 4 4 4
Feeling Fulfilled  4 4 4  4 4  4 4
Productivity  3 2 2  2  2  3  3
Useful Adjust/Automate  4 4 4  4  4 4  4
 # of Adjust/Automate 1  3 3 2 2  2 2

Time Journal

Activity Time Energy Level
(Working, +, -, Feel)
Cycle (Peak/Rest) Adjust & Automate
 Sat, Jul 8
  Update Blog  12-15, 3h  working, 1 routine & 1 draft, 1 report, when thinking and writing (i feel result)  lunch (gado-gado) thinking and writing goes hand in hand, always have the media to write (evernote, wordpress, paper, wiki)
   Sun, Jul 9
 church 10-12, 2h sleepy, due to low on fuel and new sleeping pattern (wake @4am) food+sleep really matters,
action: more focus on food
dosing around 12-19, 7h foggy and tired, bad lunch, bad sleep?, even after taking a nap action: midday recovery routine (nap, vco, tea, honey, coffee…)
browsing 19-21, 2h feel useless day,  finding alternatives loosen up routine, lead to nightmare on oversleeping action: loosen up routine (physical play? swim, with date’s friends)
 Mon, Jul 10
 Meeting 11-15, 4h focused for 2 hour, then hungry and getting distracted  action: bring emergency tea when on the road
 create report 18-19, 1h not quite the best condition, but completed the report and draft for new feature bad energy level due to skipping meal is bad, see the above adjustment
 sleep 1-8, 7h alarm not woring, messed up routine,  action: even on bad wake day, minimum routine can still be done: food and grateful / breath
  Tue, Jul 11
 SDP 13-19, 6h solved but less value stick to pareto factor
 Discuss online accounting & training  19-21, 2h ok priority reset, elearning informal meeting is more effective
 Wed, Jul 12
 Prospect hunting 10-12, 2h this is important! know your market & not your allocate enough time for knowing market and customer
Review with Annam 1h not effective, no documentation for task & progress Brief, notes and MOM in PM and tasks in PM
  Thu, Jul 13
 assessment bphn  7-11, 4h Frans not well prepared (sick)  ask when noticing downs
 lunch meeting ND  11-13, 2h  well, idea came through, in road
 meeting sdp  14-19, 5h communication feel normal documentation and clear to do
dinner with TOmy 19-22, 3h  limit time beforehand
   Fri, Jul 14

Notes:

  1. Day 1
    1. if think then write = Result
  2. Day 2
    1. new routine list
  3. Day 3
  4. Day 4
  5. Day 5
    1. adjustment is gem by itself. Evaluate and adjust
  6. Day 6
  7. Day 7

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

  1. The review routine can be used not just at night, but also morning or other time
  2. The routine of taking warm tea, bath and breathing restore energy level, with the earliest provide more stronger effect
  3. The routine of reviewing goals, previous activities give boost the feeling of effectiveness due to constant self reminder and refocus to the goals and ensure all steps are aligned to goal
  4. Adjustment findings are most precious by itself, because Im forced to think and write down something that I need to do especially for non effective activities, just common sense adjustment but writing them down, made me to be more aware or deliberate in thinking proactively, rather than just feeling ineffective and doesnt think nor decide to stop or change the behaviour to effect the outcome
  5. Productivity are not affected, I am measuring from the amount of tasks gets done, but in term of importance I find that I succeed in completing most of the prioritized tasks. So is it efficient in term of the numbers of tasks or effective in completing the right tasks (doing right tjings VS doing things right).
  6. The routine to list task, prioritze and then break down tasks are effective with timer to avoid time creep followig the Parkinson’s Law.
  7. The timed routine are effective, I dont find problem in completing them even though the routine is more than 30 minutes long, once it started, I am chased down by the time to focus on completing them. Sometimes several routine are missed and I can just jump in to the required routine (skipping bath or breathing time). So timed detail tasks are effective to ensure focus and completion.
  8. I still had problem to start the task though, and there are several days when I dont start the timer, hence the finding that the routine can be done on morning or other time. 

Step 4 – Decision and Actions

Therefore, I will

  1. Rename this to be Daily Review Routine: Energy Recovery, Goals, Evaluate previous and adjust, plan next and breakdown
  2. Use the timed routine for other routine
  3. Possibility to break down the routine to smaller routines. 

Test #6: Wake Up Simulation 5x before sleep for 5 day

TEST CARD

Title
Wake up simulation 5 times before sleep for 5 days will make a habit of waking up at designated time

Due Date / Duration
May 6, 2017 / 1 weeks

Step 1 – Hypothesis – Critical: 2
I believe that by wake up simulation 5 times before sleep can reprogram my waking up habit especially getting out of bed, so that it became a new habit that being done without thinking in the morning and after 5 days repetition will become a permanent habit (doesn’t need to do wake up simulation anymore)

Step 2 – Test – Cost: 1 – Reliability: 3 
To verify, I will

  1. Do wake up simulation 5 times just before sleeping
  2. The new habit sequence
    1. Alarm ring at 5 am
    2. Open my eyes
    3. Get out of bed
    4. Go to the bathroom
    5. Wash my face
    6. Stretch take a deep breath with the seal square breathing pattern of 10 seconds for each inhale, hold, exhale, hold for 3 times (10 x 4 x 3 = 120 seconds  = 2 minutes) – Not being done, because it takes a long time to simulate this

Step 3 – Metric – Time Required: 1
And measure

  1. Wake Up Simulation: 1-5 times
  2. Wake Up On Time and do routine: not on time 1 – 5 on time
  3. Wake Up effort: hard 1-5 low/auto
1  2 3 4 5 6 7
WU simulation 5 3
On time & routine 5  5
Effort 4  5

Notes:

  1. Day 1
    1. Immediately get up and go
    2. Problem with what to do after, laying on couch for 2 hours till 7am
  2. Day 2
    1. Only simulate 3 times
    2. Automatic wake on first alarm ring and moving away from the bed
    3. Still have problem with what to do, go back to bed, but this time only spent 1 hour lazing around and then off to running
  3. Day 3
    1. Too tired to simulate, wake up quite hard not reflex like, like day 1 & 2
    2. Can still wake up on alarm, but still laying down till 7pm
  4. Day 4
    1. Same with day 3, tired, wake on alarm, get up on 7pm
  5. Day 5
    1. Same with day 3, but still out of bed on 7pm

Step 4 – Criteria
I am right if at the end of the test

  1. Criteria to make test valid, that the simulation was done properly
    Wake Up Simulation: >=5 times
  2. Wake Up On Time and do routine: >= 3 (expecting failure for the first 2 days)
  3. Wake Up effort, expecting  on Day 4 and 5 to become 5 (easy)

LEARNING CARD

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

  1. It work for me
  2. The 5x simulation, really build reflex like behaviour
  3. Even 2x can have a lasting change, though not achieving the perfect routine but already wake on time
  4. The routine should be short and reflex like

Step 4 – Decision and Actions
Therefore, I will

  1. Do simulate for waking up, add set periodic alarm, breathing, reading bible
  2. Think about what next habbit to be reprogrammed

Test #8: ODB connect and save Data 

TEST CARD

Title
ODB connect and save Data

Due Date / Duration
–  / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that following ODB II can be connected, live streamed and saved into an application

Step 2 – Test – Cost: 1 – Reliability: 3
To verify, I will

Build prototype with the following specification

  1. ODB II – Nissan car
  2. Connect to PC through USB
  3. Save all data in application, in text or mysql

To do

  1. Buy interface cable for ODB II and Nissan
  2. Create application that can connect with ODB II
    1. Language
    2. Protocol
    3. Command
    4. Save to file
    5. Refresh rate / live stream

Step 3 – Metric – Time Required: 2
And measure

  1. How many variables
  2. Data refresh rate
  3. How many interfaces
  4. How many protocols

Step 4 – Criteria
I am right if at the end of the test

  1. Can connect and save ODBII data
  2. Get all variables
  3. Data refresh rate = live stream or < 5 minutes

LEARNING CARD

Step 1 – Hypothesis 

I believe that ==Same with above==

Step 2 – Observation – Reliability: 1

I observed

Step 3 – Learnings and Insights – Action Required: 1

From that I learned that

Step 4 – Decision and Actions

Therefore, I will

Prototype Development Framework  – Version 1.0 – Research – Concept – Develop – Evaluate

Prototype Development Framework – Version 1.0 – Research, Concept, Develop and Evaluate

Based on reference from Design Information Framework (DIF) https://www.id.iit.edu/wp-content/uploads/2015/03/Development-of-design-information-framework_Lim_ADC.pdf, I modify to create the Prototype Developoment Framework.

Objective

  1. Robust Framework for Prototype Development
  2. Ready to use forms to enable multiple lines of prototyping

Process

  1. Research : get data, spec, user study, insight
  2. Concept: objective, requirement, specification, core functionalities, proof of concept, design, critical variables and criteria
  3. Develop: sourcing, step to do, prototyping,
  4. Evaluation: analyze test result

Research and Concept are free form while develop and evaluation can use the Test & Learn Framework

 

Test #5: Bullet Proof Tea Increase Energy Level until Midday

TEST CARD

Title
Bullet Proof Tea Increase Energy Level until Midday

Due Date / Duration
April 27, 2017 / 1 week

Step 1 – Hypothesis – Critical: 3
I believe that consuming Bullet Proof Tea as breakfast with correct dose can increase my energy level (eliminate Brain Fog) until Midday and preferably until afternoon

Step 2 – Test – Cost: 1 – Reliability: 1 
To verify, I will

  1. Drink Bulletproof Tea as breakfast and eat nothing until lunch time,
  2. Using the following recipe and dosage
    1. Green Tea
    2. 2 tablespoon of Virgin Coconut Oil
    3. 2 tablespoon of Butter

Step 3 – Metric – Time Required: 1
And measure

  1. Energy Level until Lunch Time : low 1 – 5 high
  2. Energy Level from Lunch until Afternoon: low 1 – 5 high
  3. Energy Level from Afternoon until midnight: low 1 – 5 high
  4. Overall Health: feel side effects 1 – 5 prime health
1  2 3 4 5 6 7
EL – Lunch  4  5 5 4  4  4
EL – Afternoon  4  4 4 2  4  4
EL – night  4  3 4 2  3  2
Overall Health  3  4 4  4 4  4

Notes:

  1. Day 1
    1. Seems like I was having energy / food deficiencies before starting, so I felt like having lack of energy and slight hunger all the time. After first day I feel very satiated and all the symptoms of hunger subsiding
    2. Lunch is chicken with a little bit of rice
    3. Energy till nigh are all good
  2. Day 2
    1. Good day till lunch
    2. Lunch with bread + peanut butter and chicken
    3. Dinner with instant noodle
    4. I feel not so prime during afternoon and sluggish in night
    5. I get what I eat for
  3. Day 3
    1. Lunch with rice + chicken
    2. Dinner with chicken steak
    3. Found food d
    4. elivery service which will make food selection easier, though costlier
  4. Day 4
    1. Morning house cleanup, medium exercise
    2. Feel slightly hungry during morning, 2 yawn
    3. Lunch with bread and rice, feel sleepy, feel tired
    4. Dinner with rice, feel sleepy
  5. Day 5
    1. Running out of coconut oil and use only butter
    2. Lunch with rice + chicken,  a glass of coffee+ milk
    3. Dinner: spaghetti and pizza
  6. Day 6
    1. Lunch: rice + chicken + vegetables + egg
    2. Dinner: late dinner, feel below normal during it
    3. Notice slight discomfort on neck area, like inflammation
  7. Day 7
    1. Run in the morning
    2. Using new Virgin Coconut Oil which just arrived
    3. Doesnt feel any differrence with the usual

Step 4 – Criteria
I am right if at the end of the test

  1. Energy Level until lunch : >=4
  2. Energy Level until Afternoon : >= 3
  3. Overall Health >= 4

LEARNING CARD

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

  1. Result 

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

  1. Feel hunger before lunch time

Step 4 – Decision and Actions
Therefore, I will

  1. Test day without bulletproof tea, how bad? 
  2. Need more nutrition
  3. Explore more for after lunch and after dinner

Test #3: Sleeping Pattern: Everyman 3.5 for 2+ weeks – Second Attempt

This is the second try, after the first attempt was stopped because I was having short term memory loss due to sleep deprivation. Now my physical is better, my hands and feet are warmer after breathing exercises in morning.

This also failed, dUe to schedule conflict, and only last for 3 days.
15 Sep 2016

Test Card

Title
Polyphasic sleep Everyman 3.5 (3.5 core sleep and 3x20mins nap) can be adapted in 2 weeks

Due Date / Duration
September 28, 2016 / 2 weeks + 3 days

Step 1 – Hypothesis – Critical: 3 
I believe that Polyphasic sleep of Everyman 3.5 can be adapted in 2 weeks in consideration of health, energy, focus and memory. In the 2 weeks adaptation period declines are expected, but it will disappear after 2 weeks.

Step 2 – Test – Cost: 1 – Reliability: 13
To verify, I will

  1. Try Everyman 3.5: 2 weeks for adaptation and 3 days for verifying the resulteveryman3-version2

    Core 1: 0000 – 0330
    (3.5h + 3h 10mins) I prefer 0000, because 2300 I usually still awake and watch TV
    Nap 1: 0640 – 0700
    (20mins + 5h  40mins)
    Nap 2: 1240 – 1300
    (20mins + 4h 40mins)
    Nap 3: 1740 – 1800
    (20mins + 6h)
    Busy 1: 0830 – 1730
    http://napchart.com/a2cd4

  2. No oversleeping

Step 3 – Metric – Time Required: 1
And measure

  1. Core and 3 Nap: 0 not done, 1 oversleep, 2 done and not oversleep
  2. Health: sick  1 – 5 no sickness
  3. Energy: sluggish 1 – 5 peak all the time
  4. Focus: worst 1 – 5 increasing very focused
  5. Memory: worst 1 – 5 very sharp
  6. Emotion: reactive 1 – 5 controlled

Week 1 

1 2 3 4 5 6 7
Core  2  1  1  1 (4.5)
3 Nap  2/0/2  0/1/1  0/0/0
Health  2  3  3
Energy  3  2  2
Focus  3  3  3
Memory  3  2  3
Emotion  2  2  3

Notes:

  1. Day 2: awake but fall back to sleep for 6.5 hour,
    – felt sluggish
    – but after morning routine (without morning walk) I felt refreshed.
    – Will practice simulation of Awake and move for 5 times before going to bed
    – Things to do after awake: speed reading goals, copywriting goals, planning, break down

 

Week 2

1 2 3 4 5 6 7
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

Notes:

After Adaptation

1 2 3
Core
3 Nap
Health
Energy
Focus
Memory
Emotion

Notes:

Step 4 – Criteria
I am right if at the end of the test

  1. Core and 3 Nap: are completed and the second week without any oversleeping Feeling
  2. Health >= 3 after 2 weeks
  3. Energy >= 3 after 2 weeks
  4. Focus >= 3 after 2 weeks
  5. Memory >= 3 after 2 weeks

Learning Card

Step 1 – Hypothesis 
I believe that ==Same with above==

Step 2 – Observation – Reliability: 1
I observed

Step 3 – Learnings and Insights – Action Required: 1
From that I learned that

Step 4 – Decision and Actions
Therefore, I will

 

Why Self Development?

Today I’m exploring why I’m interested in self development, what motivate me and to really get the real reason beyond simple reason to be effective and efficient. I’ll be using the multiple why to dig deeper.

Why?

  1. So I can experience progress
  2. So I can be effective and efficient
  3. So I can also achieve like what others did – envy, they have high achievement, busy and productive life
  4. So I belong to that level of live, being acknowledged, being perceived as successful

The dangers of envy and insecurity

  1. Can’t get enough of everything
  2. Even the good one that I have is pale compared to others
  3. Slight offence on acknowledgement will trigger
  4. When I fail it is two fold: the failure it self and the fall out of grace / self esteem – self depreciating pressure

Reprogramming

  1. Life and time provide so many opportunities for profit and usefulness
  2. To explore the opportunities, I need to be effective and efficient 
  3. Not all opportunities are worth pursuing, but I’ll try my best on what I had in hand and searching those that is profitable, productive and useful.