Atomic Keegan: Becoming the best version of myself

 Why Habit Stacking Works: My Morning and Evening Routines I am referencing James Clear, author of Atomic Habits , once again. He emphasizes that New Year’s resolutions often fail because they rely on motivation rather than systems. By linking new habits to existing ones, I’ve created morning and evening rituals that support my health, productivity, and well-being. Here’s a glimpse into my habit stacks and why they work. The Power of Habit Stacking The beauty of these routines lies in their simplicity and consistency. Each habit builds on the previous one, creating a flow that becomes almost automatic over time. For example, stepping outside in the morning naturally leads to brushing my teeth, and reading at night cues me to take my medicine and prepare for the next day. By designing my routines around habit stacking, I’ve taken the guesswork out of daily decisions, allowing me to focus my energy on more important tasks. If you’re struggling to maintain your own resolutions or rout...

Balancing a Busy Day: Wins in Fitness, Family, and Choices Yesterday, December 18th, was one of those whirlwind days where every moment felt accounted for. Despite the packed schedule, I found small ways to prioritize health, family, and movement, proving that even on the busiest days, we can make choices that align with our goals. The Morning Hustle My day began early—5:00 AM. I made it to the gym as soon as it opened and squeezed in a quick workout. It wasn’t my most intense session, but showing up and getting moving was a solid win to start the day. Navigating Lunch Temptations With a coworker in town, we spent the day driving around for appointments. For lunch, we visited a nice restaurant with plenty of tempting options. However, I chose Chilean sea bass with broccoli and whipped potatoes. This mindful decision was Win #1 for the day, reinforcing my goals despite the challenges. A Family-Centered Evening After work, I rushed to my daughter’s dance recital. The recital studio was ...

My First 12 Days of Habit Tracking: A Commitment to 10,000 Steps In my first 12 days of habit tracking, I’ve noticed a significant change: I’ve been glancing at my Garmin app and watch more often. One trend quickly stood out—my step count plummets on the weekends. Over the last four days, I didn’t hit the 10,000-step milestone even once. That realization didn’t sit well with me. So, I’m making a commitment: 10,000 steps every day , starting with a morning walk or run. Here’s why I’m committing to this habit: Start My Day on the Right Foot A morning walk or run sets a positive tone for the day, helping me establish my identity as a healthy, fit person. Increased Calorie Burn The extra movement contributes to my daily calorie expenditure, which aligns with my fitness goals. Enjoy the Satisfaction of 10,000-Step Notifications There’s a surprising amount of motivation in seeing that 10,000-step achievement pop up on my Garmin watch. Boost My VO2 Max Consistent physical activity, including ...

Struggling with Intermittent Fasting, But Staying Committed Intermittent fasting (IF) is tough, and I’m currently struggling to stay consistent. But I know the benefits are worth the effort, so I’m recommitting myself. Here’s a quick breakdown of why intermittent fasting works for me: Productivity Boost I feel incredibly productive when I’m fasting, especially in the mornings. There’s something about starting the day without a heavy meal that clears my head and sharpens my focus. Better Sleep My sleep is noticeably better when I stick to intermittent fasting. It’s like my body is more aligned, and I wake up feeling rested and refreshed. Caloric Control This one’s a work in progress. Even if I hit 16 hours of fasting, I sometimes still eat three meals, which defeats the purpose of caloric restriction. Here's an example: 3 meals of 800 calories = 2400 calories 2 meals of 1000 calories = 2000 calories The math speaks for itself—fewer meals, fewer calories. To jump-start my commitmen...

The facts are the facts. Here’s the data compared to last week when I didn’t track, with added commentary: Weight: Down 0.4 lbs I was hoping for a bigger drop in week one, but since I’ve been exercising consistently for a while, a few slip-ups kept it from being more significant. This week, I’m committing to a 2-pound loss. It’ll take some willpower and habit tracking, but I’m ready to make it happen. Sleep: Slightly Less My sleep is all over the place week to week. This time, it ranged from 4.5 hours to almost 9 hours—pretty inconsistent. I know I need to prioritize sleep better. Studies show that dads with daughters are most sleep-deprived when their kids are under 1 or between 3 and 5. (Guess what? I’ve got two daughters in that range!) My goal is to work on this. I thought intermittent fasting (IF) would help with sleep, but so far, not as much as I hoped. Average Sleep Score: Up 1 Pleasant surprise here! A little improvement feels good. I’ll take it. Average Steps: A Big Jump Last...

Chapter 1: Tiny Changes = Big Difference James Clear opens with a powerful idea: small, consistent habits have a tremendous impact over time. Key Points: We are a product of our habits. Success is built on daily habits. Similarly, failure often stems from poor habits repeated over time. Time magnifies habits. Positive habits, compounded over time, lead to significant success. Negative habits, compounded, result in setbacks. The power of compounding: Clear explains how small improvements in areas like productivity, knowledge, and relationships grow exponentially. Positive actions—like kindness—can strengthen connections as people reflect your behavior back to you. Plateau of Latent Potential: Progress often feels invisible at first, but persistence leads to breakthroughs. Instead of focusing solely on goals (e.g., “lose weight”), focus on creating a system (e.g., “build healthy eating and exercise habits”). Key Takeaway: “Goals are about the results you want to achieve. Systems are abo...

Day 1: A Fresh Start Woke up feeling great and energized! I’m not sure if it’s due to the good night’s sleep I got from stopping eating at 5:45 PM the day before ( Huberman Protocol ) or simply the excitement of starting the day. I managed a 17.5-hour fast and broke it with a balanced lunch that aligns with my calorie goals. Starting Stats from Garmin (7-Day Averages) Resting Heart Rate (RHR): 59 bpm Average Sleep: 6 hours and 49 minutes Additional Garmin Stats Fitness Age: 34.5 (I'm 35 so 34.5 is acceptable but room for improvement) VO2 Max: 43 I feel a bit embarrassed sharing my VO2 Max, but hey, this is a blog that no one reads anyway. For context, this number hasn’t changed much since 2022 because it only updates with runs, and I haven’t been running much lately. At my peak, it was 51, which is quite good, while 43 isn’t so great. I’ll dive deeper into what this means in a future post, but for now, this is something I’m determined to improve. Cheers to a great rest of day☝

  The 90-Day Year: Setting Goals for Big Results A friend recently shared the concept of the "90-Day Year" with me (precursor - I have not read the associated book). The idea is simple but powerful: setting slightly larger MicroGoals over a 90-day period, rather than annual goals, makes tangible progress more attainable. This approach resonated deeply with me, as I reflected on my own journey. In 2020 and 2021, I lost 45 pounds. Unfortunately, over the past year, I’ve regained 20-25 of those pounds, and it has been quite literally "weighing" on me. I’ve decided to take action and start this blog for a few key reasons: To lose weight and reclaim my health. To fulfill an elective in my Visionary Leadership Pathway for Toastmasters. To show up better for my family, friends, and employer, and ensure I’m around for a long time. Starting Point At this moment, I’m somewhere between the person I was in 2021 and the person I was in 2018. The good news? I’m confident I can lo...