Atomic Keegan: Becoming the best version of myself

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...

Why is the Weekend a Mental Barrier for Success? Weekends can often become a stumbling block in maintaining consistent habits that drive success. During the workweek, a structured routine keeps us focused and productive. However, when the weekend arrives, the lack of structure can make it easy to fall out of those daily habits. Here’s what I’ve learned about overcoming this challenge and turning the weekend into an opportunity for growth. The Importance of a Weekend Routine I realized that I need a routine for the weekend just as much as I do for the workweek. While weekends often involve kids’ activities and other unpredictable events, having a flexible but intentional plan can help maintain balance. For instance, sticking to key habits—or adjusting them to fit weekend dynamics—can keep me on track without feeling overly rigid. This revelation came to me after a moment of "stumbling" last Saturday. I overindulged and felt the mental and physical effects. Reflecting on this, ...

It’s a day of rest, but I’m still committed to building my habits for long-term success. Here’s an inspiring video from Kobe Bryant—because by the end of these 90 days, if I get in a fight with a bear, you’ll need to pray for the bear! 

Mr. Money Mustache is a financial independence blogger I have followed for a long time. Check out these posts about fasting from way back in 2012 and 2018.  Frugal Stomach Fasting A great reminder, if we have access to food we are very blessed. Be great. 

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...