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Concentration (Day 1 - 5:00), Meditation (Day 1 - 20:00) Just an all-around great day today. I was able to stick to my word and get quite a few things done. Today I finished my meditation book, meditated, practiced concentration training, exercised and spent some time with my cats and parents. Keeping laser beam concentration is definitely a tall task. I chose Leo's example of focusing on two fingers pressed together to practice with. Immediately following that I meditated and felt like it was more of a success than usual. The concentration work seemed to prime me for the meditation session. The background noise was a rainy day which I enjoyed. I feel good about starting this today, but it is day one and the consistency will be the challenging part. At the gym I feel like a machine lately. I killed the weights during my shoulder workout and did 30 minutes of cardio after with ease. After training I got my cold shower in along with some chores too. Last night was the first time in a long time that I did not smoke weed while at a certain friends apartment. Sure, the night was filled with lower conscious behavior (video games etc.) but it's a good feeling coming out of there sober. It was great bonding time with my immediate group of friends too (two don't smoke weed, and two of us do but stayed sober). It has me feeling optimistic about my good buddy's and my future. Gratitude: I am thankful my cats are healthy. I am thankful for the front window in my house. I am thankful I have a gym habit.

On the way home from work yesterday I listened to Leo's new video about concentration. I think a concentration and meditation counter is a great idea for me to get started. I will have the house to myself this weekend to have the peace and quiet to get the habit moving, and when Monday comes I will feel the extra push to keep the counter going during a regular work day. Last night I put some more work in at the gym. I had a chest workout followed by rowing 2k. After the gym I got a protein shake and then had the cold shower. I don't have much planned for the weekend so I would like to: watch some more LPC videos, exit the comfort zone in some way, read and maybe exercise my creativity in some way. Gratitude: I am thankful for Jeff Nippard's informative Youtube videos. I am thankful for the friends I am seeing tonight. I am thankful I woke up today.

TGIT - thank god it's Thursday. Nothing crazy going on but it should be a good day. I have a workout planned for later and I will be meeting with my sister to chill out like we do each week. I had to cancel the yoga plans last night because my legs were too tight from Monday's workout. It was the second day of DOMS, and they were at the point of cramping if I moved erratically. Instead I got a back workout done, followed by a cold shower. I have been feeling the momentum flow when it comes to exercising and seeing some changes physically. I was in another situation involving weed last night. I only had one hit, so I am not beating myself up today. Back a couple years ago I would always smoke when I hung out with my sister, like I am tonight. That's a problem with weed - it latches on to everyday activities if you introduce it, and then causes anxiety when you try and remove it from said activity. I would look at the hangouts as being different once I abolished weed from them while not feeling as excited like I once did (when sober). Long story short, I am starting to feel the good feelings that I did a long time ago regarding hangouts with my sister. The smoking at her place ended a while ago! I want to get my meditation book done and start on the Eckhart Tolle book I got. I tried to pick up "Mastery" as suggested by Leo but it wasn't at the store. My girlfriend has begun to take a liking into some of these topics and will be reading the meditation book after me. I feel good about that. I am thinking I should start up some kind of streak counter or something for meditation sessions, to hold me to becoming more consistent. Gratitude: I am thankful for today's sunshine. I am thankful I have all my limbs. I am thankful I don't have a phone bill.

It's been a pretty solid Tuesday. Tonight my girlfriend and I attended a walking meditation workshop. I feel that it went pretty well overall, even though there was some chatter going on in me. Tomorrow we have a yoga session planned! Last night I had a good leg workout and did cardio after too. I've been really enjoying the once-hated cardio workouts. I have plans with friends to get together and play different games on Friday, at a location where I would normally smoke weed. This Friday I plan not to smoke though, and have said I will be playing sober. Gratitude: I am thankful for many things being located in close proximity to me. I am thankful for a quick day at work. I am thankful Eckhart Tolle released books.

Oh Monday morning thoughts. I've been in a rut for a few days now. Just booked an appointment to talk about my SSRI for next Monday. I originally wanted to go and talk about having it tapered down, but I want to be 100% sure first. I get worried that I don't see everything going on with myself, and I don't want to make a decision like that and end up depressed from the anxiety that my OCD has caused me through many years of my life. Something I do have clear cut control over is the weed usage. I think I need to ramp up my quitting efforts here, as doing so will pay off in positive emotions and general health. I've also been putting in some mental work regarding creating a vision for my future, work wise. I think the mix of that, weed, SSRI's, and relationship thoughts have landed me in this rut. I am trying to stay aware of everything I have learned from Leo and in this forum, and I think I need to just relax a little and know that slow/steady persistence will get me where I want to be. On a more positive note, I'll be getting some more cardio in tonight in addition to some weights. Also, I participated in a yoga class yesterday. That got me thinking of "Yoga Teacher" as a career, as it promotes health, personal development, seems like a booming industry, and is aligned with spirituality and meditation. Anyone have any experience in this area? Gratitude: I am thankful I can talk to my mom when I need to. I am thankful I wrote in this journal. I am thankful for my tea.

This weekend has been up and down for me for some reason. My mood has been pretty flat throughout, likely caused because of my mental chatter and a potential sickness/infection I am dealing with. Too much grogginess for my liking over these past couple days. I have been able to get a couple workouts in, cold showers, some cardio and a yoga class this morning. I have been reading my book here and there too. While out shopping with my girlfriend I practiced staying mindful about the needlessness of many materialistic things I would once jump for. Lately I have been beating myself up over the weed usage too. I do still have a positive outlook on my usage direction I'm taking, but it's hard, when night time comes it's like my perception shifts. Having a girlfriend who is interested in smoking some does not help the situation at all neither. Either way I am in control of what I do and what setting I put myself in. On the topic of drugs, I would like to get off the small dosage SSRI I am currently taking. It was giving to me to handle my OCD (and all that accompanies that when it's at its worst). I feel I am at a better place nowadays, and that would possibly help one area the weed is helping with now - libido. I have lost a lot of libido while on the medication, and I want to be free of drugs. I will be making an appointment this week to talk about tapering off. Gratitude: I am thankful for all of my clothes. I am thankful I have food whenever I want it. I am thankful I am free of injuries.

1. People who act narcissistic 2. Losing 3. Perceptions of me 4. Obsessions about the timing of events

As far as production goes, yesterday was not the most successful of days. It was a regular work day, with no gym and most of the evening filled with lower conscious activities. That being said, I spent time with my sister which I enjoy to do. The one show we watch, Face Off, is focused on the competitors creativity as opposed to regular drama on night-time television. I have not been watching a whole lot of TV so I don't feel entirely bad about Thursday nights at her place. Something I have tried to question myself about is my reasoning for writing poetry. I feel good when a poem comes together and sounds fluent, like it is a small accomplishment. Throughout my life I have just felt energized or driven when it comes to creating. But am I doing it for the wrong reasons? Am I doing it for the work to be praised? Is this entirely ego based? I do think it is good exercise for my imagination, and I don't broadcast everything everywhere for everyone to see. I went through a similar thought process when competing in powerlifting. It would feel great to hit a new weight on any of the lifts, and the first thing that would happen would be a video post. Was I putting in all those hours at the gym just to get a higher number to show off? Through the years I faced adversity and reached some goals so I don't think it was just for show, but there definitely was a large motivation there to be able to claim a new number. All that being said, I no longer powerlift, and those numbers I obsessed over no longer hold weight in my head. To end the night I read more of my meditation book and meditated before bed. I don't know if it is related or if I am over-reaching here, but I find sometimes when I meditate I get a feeling through my head similar to when you think "someone is talking about you." Is anyone familiar with that feeling? It's like a ringing without a ring or like when you can sense a presence around you. Gratitude: I am thankful for all the sun today. I am thankful for some extra sleep. I am thankful to have a couple days off to practice good habits.

Snow, snow and more snow. Two days off of work because of all the snow we got; safe to say my body is sore from a crap ton of shoveling. I neglected to post yesterday, I guess I was too tired during the time when I would have typically got on here. I remembered once in bed but here I am the morning after. Yesterday in the day time I did some work from home and tapped back into the life purpose course for a few videos. As soon as I finish my meditation book I am going to grab one suggested by Leo. Side note: I see down the list in the life purpose course that there is a section about a vision board. I have not yet reached that / didn't know about it before creating this one. So I guess mine could change, or maybe I set it up incorrectly. Either way, this is what I am working with until a new one comes around! The only other productive thing I did yesterday was go to my discussion group. Last night's topic was respect. It was a fun time; I feel I have gotten more from other topics we have done but I still felt it was positive. A small but important refresher to me was to be mindful of my usage of "always" and "never" when communicating with someone. It sets the interaction up to be negative most of the time. Gratitude: I am thankful I could do work from home. I am thankful we did not get as much snow as other places. I am thankful for a good sleep.

The main areas handled today were meditation and exercise. I woke up early with my girlfriend and got in some shovelling after she had left for work; followed by a meditation using my singing bowl. I felt it went pretty well, with some chatter of course. I also got to see my nephew and lift some weights earlier. I like seeing Beau whenever I get the chance, and work was cancelled due to snow. I had a solid session at the gym while training back and arms. To top it all off, by the time I was home from gym another 12" or so of snow had fallen. Round 2 of shovelling. My neighbour handled the sidewalk with a snow blower so that was beautiful! Gratitude: I am thankful for the day off. I am thankful for whoever made my bowl. I am thankful for all of the food I had to eat today.

Today has been a day for creativity and escaping the comfort zone. Earlier I wrote my third poem about my new singing bowl. I followed the ottava rima structure type to put it together and I am pleased with how it turned out. After work I had a chance to read some more of my book, while waiting for hockey at 8:30. That would be the time I exited my comfort zone, playing along side a group of guys I didn't know while not being experienced in the sport. I did feel a little anxious about going to play, but I was never going to cancel because I knew once I got there I would enjoy it. It was great cardio at the same time, so win win. Gratitude: I am thankful for the good quality ice tonight. I am thankful I travelled around safe today in the snow. I am thankful for another day.

One last tip before I stop posting in this thread (created a new vision board journal thread); if anyone has trouble lowering the water temperature without extreme reaction try the following: Face the wall where the shower head is coming out of. Bend at the waist (45 degrees-ish) so the shower head sprays entirely on your mid-back / trunk area (you'll be facing down) Lower the temperature and let your body start to feel it Stand up normal then let it hit shoulders and all other areas I found this to be a way to transition smoothly. It may just be in my brain, but thought it was worthy of mentioning in case it could help anyone get the temperature down.

Hi everybody! I am starting this journal to document my cold shower challenge. I recently read about some positives of using cold water and feel it's a good starting point as a challenge. I have set a goal of 30 days worth of cold showers. I have been trying to think of a way to progress along this challenge, like potentially adding time for each shower. The idea I am throwing around in my head is adding 20 seconds each day. I am open to suggestions if anybody has any! Hopefully as I update this journal I'll have additional news / progressions to integrate in along with the showers. I did a test run for my shower yesterday and it was breath-taking (pun intended). Some days I will be showering bright and early before work while others will be later in the evening after the gym. Excited to report back!

The clocks have gone back and I am enjoying writing this in today's extended daylight. It has been another great day; earlier I got back into my meditation book, purchased a small singing bowl, lifted weights and did cardio. I have also spent some time with my cats, playing and relaxing. While I was resting after the gym I put Netflix on and watched "Be Here Now". It followed Andy Whitfield during his fight with cancer. The way he coped/acted during that time was extremely admirable. It was hard not to practice feeling compassion towards him and his family. It ended as a beautiful story too. Gratitude: I am thankful for my good health. I am thankful for sunlight. I am thankful for alone time with my cats.

So far it's been a great Saturday. Today I woke up and dove into my meditation book, had a tea and then cold showered. Regarding the bad habit reduction section of my vision board, I have lessened my pop intake but continued a marijuana habit. A way I have been keeping it under control is by no longer buying weed. As any smoker knows, that doesn't make you completely safe from it though. Last night I scraped my buster to get the refined crystal out of it, and had a hit. Even though I am smoking very small amounts, there is a clear addiction here. It gets especially hard when the weekend rolls around, as I have always called myself a "weekend smoker" when I had less of an idea of the scope of my problem. It's a work in progress and I have showed improvements in the past couple months. Another bad habit I began to work on was my desire for energy drinks before a workout. Last night I hit the gym without an energy drink before and proceeded to crush my leg workout. Gratitude: I am thankful for time with my goddaughter. I am thankful to see extended family. I am thankful for my new hair cut.

I am back already. Yesterday I decided to write some poems simultaneously while working. It is quiet at my work currently (in construction) so I am not neglecting any tasks, just making the most of my time and keeping my brain active. It helps me to stay sane as well since I am not passionate about my job. Like many other people, my parents had me pick a subject right out of high school and pursue it as a career. Fast forward almost 8 years at my job, I am at a point where I don't hate it but feel I could do so much more with my time. I realize that even though I had to make a quick decision regarding all of my future, I was young and still would have probably chosen wrong because I was not aware of many things. This job has also taught me many things along the way (I have gone through rougher patches here). I don't see myself doing this job for the next 30+ years. Anyways, back to practicing creativity. I wrote this about my two cats. This is my first poem so I didn't follow much structure, just allowed myself to come up with something. A morning cry of joy, matching an eager rush to unite. Unconditional love gets the day started right. From the darkest depths, rises the brightest souls. Grateful for every day, no matter how it goes. Teachers in their own way, if we would take a deeper look. How to be one with the moment, it’s a blessing to unhook. The simplest of events, takes the day from great to better. It could be the trail from a drop of water, or a drink to get a prickly tongue wetter. As evening approaches, so does the time we will reunite. Unconditional love beams through the window, when we appear in each other’s sight.

Day 30 So today is the day; 30 cold showers in a row! I really feel this cold water therapy has acted as the ether to ignite a stronger sense of motivation in myself. I will continue this practice, and may keep counting the showers for the heck of it. I'll see. In other news I have started reading the meditation book my girlfriend got for me last week. I am eager to get the chance to get back to reading it. Also, I tried my hand at some poetry earlier to get creative (see below). I feel good with how it went, and I am happy because a lot of my time has been aligned with my vision board. Gratitude: I am thankful I could stay busy at work. I am thankful for my night tonight. I am thankful I stuck to the cold showers.

Day 29 (...was yesterday) Once again a quick shower due to many things going on yesterday. I got off work early in the afternoon because high winds cut power to our office. Arriving home I was quick to find the wind had plans for me too. Branches in the front yard, a massive branch crushing my neighbor's chain link fence, and another large branch getting nervously blown around over my roof. It didn't end up being the kind of early release day I would have liked! Nevertheless, the chainsaw and I got it handled. After that it was time for the shower followed by meeting with the discussion group. Last night's topic was self-awareness. I thoroughly enjoyed this workshop because we also discussed goals, building confidence/momentum and briefly touched on spirituality. Today is day 30! It won't be my last day in cold water though. After tonight's shower I will just continue this as an everyday habit. Gratitude: I am thankful it was the fence and not my house. I am thankful I get to see my sister tonight. I am thankful I am unharmed after yesterday's events.

Day 28 Quick quick tonight. Strictly business kind of shower. I feel good about my week so far. Mostly because of the workouts, with increased cardio, and everyday all around better organization methods. Oh and the showers have been getting easier to close out the 30. On another note, I have been repeating some behaviours I am trying to fix. Maybe future journaling will include updates to keep me on task. Gratitude: I am thankful to sleep in. I am thankful for a day off training. I am thankful for the window by the row machine.

Thanks a lot @Loreena ! That is some nice feedback to wake up to. I've never thought much about writing aside from the odd time when I am trying to think of ways to exercise my creativity (via fiction, blog or poem ideas). That being said, I haven't explored those outlets much - maybe I should in the future. Thanks again for your inspiring words.

Day 27 Another good workout to go with my cold shower. I trained legs tonight. Also at the gym were two friends that I share all my personal development stuff with, so it was nice to be in their company. Three days to go before my goal of 30 is complete! It just feels like regular business nowadays though. Gratitude: I am thankful for the machines and weights in the gym. I am thankful for any chance to be creative. I am thankful my body is fully functional.

@Spencer She will only get into it if she has the right mindset and chooses to on her own. I had a girlfriend in the past which I tried to "develop" and ended up just causing more negative emotions for myself. Rather than developing yourself and struggling to develop her at the same time, just focus on leading by example and see if she follows along the way. Save yourself some frustration. Good luck on your development!

Day 26 The cold showers and cardio continue. As mentioned I played some hockey last night and woke up not too sore. Since I could still move I made it to the gym for another weights and cardio session. Earlier today I also created that vision board for my girlfriend. She is using it as a phone background too. Gratitude: I am thankful for my vehicle. I am thankful for the memories from this weekend. I am thankful my hand is almost healed.

Day 25 (Delayed Post) See title. I slacked on reporting into my thread. Showered yesterday though, and I was cold cold. The temperature drop in the weather here doesn't help. Got a good amount of cardio in during the last few days. Did a session on the rowing machine earlier and played some hockey. I am going to be creating a vision board for my girlfriend as well now. She collected all her pictures already. I definitely don't mind, so I look forward to coming up with something and getting creative. Gratitude: I am thankful for all the guys who came out to play tonight. I am thankful for a great weekend. I am thankful I got to see my nephew earlier.

My vision board for my phone background below!