QUANTIFIED SELF REPORT 2022
MINDSelf-Mastery. Wisdom. Enlightenment.
💭 Contemplation 💭
- 96 (-6) analog journal entries composed
- 0 (-201) digital journal entries composed (DayOne)
🧘 Mindfulness 🧘
- 68 sessions (-65) of meditation completed (Calm)
- 11 hours (-29) of meditation practiced (Calm)
- 9 min (-6) session average for meditation (AppleHealth)
📚️ EDUCATION & KNOWLedge 📚️
- 9.028 pages (-3.699) read across 31 books (-21) (GoodReads)
- 77 articles/blogs/essays (+49) read (Instapaper + Reader)
- 81 hours (+57) listend across 26 podcasts (+21) (PocketCasts)
- 921 hours (+298) spent on reference & learning (RescueTime)
- 1 (±0) high-quality online course completed
💡 Personal Knowledge & task Management 💡
- 1.682 tasks (+352) completed across 69 (-49) projects (Todoist)
- 1.391 digital notes (+85) created in Evernote (Evernote)
- 1.503 markdown notes (+811) created in Obsidian
- 343 hours (+199) spent in Obsidian, 12% of my time (RescueTime)
- 319 hours (+102) spent in Evernote, 11% of my time online (RescueTime)
- 2.388 digital highlights (-919) taken (Readwise)
BODYHeath. Fitness. Mobility. Balance.
🦠 IMMUNE SYSTEM 🦠
6 sick days (+1) needed
🧍 Standing 🧍
- 11 hours (-1) with stand minutes per day (Watch, Apple Health)
🏃 Cardio 🏃
- 2.839.650 steps (+326.178) taken (StepsApp)
- 8.684 steps (+1798) per day on average (StepsApp)
- 377 (+251) walks taken (Watch, Apple Health)
- 65 (+1) runs completed (Tempo)
- 208 km (-148) run (Tempo)
- 35,98 (-2,71) VO2Max average within 31,19-36,68 (Watch, HealthView)
- 24 elliptical workouts completed (NEW)
- longest treadmill: 13,5km in 90min (NEW)
🏋️ Strength Training 🏋️
- 410 hours (+43) of exercise in total (Fitness Stats)
- 67 (±0) strength workouts (HIIT+Functional+Traditional) completed (AppleHealth)
🛌🏻 Sleep & Rejuvenation 🛌🏻
- 7h34h (+20min) asleep on average (Dreem 2)
- 8h50 (+47min) in bed on average (Apple Health)
- 52-67bpm heart rate asleep on average (Watch)
- 11 days completely offline (RescueTime) 🔥TBD
％ Body Composition ％
- -3,3kg body weight (HealthMate, Withings)
- -1 BMI points (HealthMate, Withings)
- -2% body fat (HealthMate, Withings)
- ±0% muscle mass (HealthMate, Withings)
- ±0% body water (HealthMate, Withings)
- ±0% bone mass (HealthMate, Withings)
🖤 Heart Rate 🖤
- 67 bpm (+2) resting average (Watch, HealthView)
- 106 bpm (+3) walking average (Watch, HealthView)
- 39 ms (+2) HRV average (Watch)
- 31 bpm cardio recovery (Watch, Apple Health) (NEW in Q4)
- 117/79 blood pressure average (HealthMate, Withings)
- 101-134 Systolic range (HealthMate, Withings)
- 72-85 Diastolic range (HealthMate, Withings)
🍙 Nutrition 🍙
- 2,8 (+0,4) liters of fluids per day (WaterMinder)
- 70 (+2,6) of fluids from pure water (WaterMinder)
- 204mg (+34) caffeine consumed per day (CaffeineApp)
- 518 hours (+233) fasted consciously (Zero) 🔥TBD
PLAYDreams. Games. Vagabonding.
🎒 Vagabonding 🎒
- 4 new places (+2) visited: Paris, Nice, Monaco, Mae Hong Son (Lifecycle)
- 1 new country visited: France
- 2 vacations taken: France, Thailand
- 2 (+1) foreign countries visited: France, Thailand
🎧️ Music 🎧️
- 3677 songs played (last.fm) 🔥 TBD
- 1235 different tracks played (last.fm) 🔥 TBD
- My top genres were Electronic, House, Pop, Minimal
- My top track was Reykjavik by Joachim Pastor (42 times played) 🔥 TBD
- My top artist was Sia (407 times played) 🔥 TBD
- My top album was 1000 Forms of Fear by Sia 🔥 TBD
📺️ Entertainment 📺️
- 76 (-15) movies watched (Trakt.tv)
- 201 hours of movies watched according to Trakt.tv
- 417 episodes (-39) of TV shows watched (Trakt.tv)
- 289 hours (-21) of TV shows watched (Trakt.tv)
- Most watched movie genres were Action, Science Fiction, Thriller, Comedy and Adventure Highest Rated Movies:
- Everything Everywhere All at Once (9 ♡)
- Kill Bill Vol 1 (8 ♡)
- Avatar: The Way of Water (8 ♡)
- Spider Man: No Way Home (8 ♡)
- Doctor Strange (8 ♡) Highest Rated TV Shows:
- The Lord of The Rings: The Rings of Power (9 ♡)
- Alice in Borderland (8 ♡)
- Stranger Things Season 4 (8 ♡)
- WeCrashed (8 ♡)
- Turkish for Beginners (8 ♡)
- Most watched TV show genres were with Drama, Science Fiction, Fantasy, Adventure, and Action
🧸 New Tools, Toys & Gadgets 🧸
- Apple AirPods
- Wedding Suite
- KetoMojo
VOCATIONInvest in myself > savings. 80% maker schedule.
🎯 Productivity 🎯
- 114 hours (-35) in Flow (Focus@Will)
- 160 focus sessions (-38) completed (Focus@Will)
- 72% (-1) Productivity Pulse (RescueTime)
- 2.943 hours (-591) digital time, logged automatically (RescueTime)
- 2.092 hours (-35) digital time, logged manually (Toggl Track)
- 1.577 hours (-313) spent on work projects (Toggl Track)
- 514 hours (+348) spent on personal projects (Toggl Track)
- 354 (-100) manual log entries (Toggl Track)
- 70 hours (+4) spent on Email (RescueTime)
👨🏻💻 Coding 👨🏻💻
- 504 hours (-3) in Xcode, 17% of my time (RescueTime)
- 72 hours (+7) in Simulator, 2% of my time (Rescue Time)
- 64 hours (+12) in Tower, 2% of my time (RescueTime)
- 15 hours in Terminal applications, 1% of my time (Rescue Time)
- 1 iOS app (+1) released
- 4 (-3) books & courses on Software Engineering consumed
💰️ Finances 💰️
- ?% (-19) of net income budgeted as savings (YNAB) 🔥 TBD
- ?(vs. 29,5%) change in net worth (YNAB) 🔥 TBD
- 7,7% (-7) pay raise
VOICEExploration. Experiment. Execution.
🥼 PERSONAL SCIENCE 🥼
- 23 Growth Projects (+2) completed (Evernote)
- 0 Self-Experiments (-3) conducted (Evernote)
- 4 Challenges (-1) completed (Evernote)
- 2 months without sweets
- 21 Days without caffeine
- 1 month vegan (Veganuary)
- 3 day water-only fast
✍️ Content Creation ✍️
- 26.200 words (+26.200) written (Evernote)
- 16 essays (+16) published (Substack)
- 1 workshop prepared & held (NEW)
- 0 courses (±0) created
- 0 products (±0) created
- 17 hours (-90) digital time logged for Ubermind
- 4 (-2) mastermind sessions held
👥 Social Following 👥
- 130 Newsletter subscribers gained (NEW)
- 248 tweets (+168) sent (Twitter Analytics)
- +248 followers (+48) on twitter (Twitter Analytics)
Tracking Tools mentioned in the reports above
Watch— A smartwatch to measure your steps, heart rate, HRV, VO2max, and more (350+€+)
Calm— A sleep, meditation, and relaxation app for web and iOS (300+€ for lifetime sub)
CaffeineApp — An iOS caffeine tracker that visually shows when you reach sleep readiness. (4.49€ single-purchase)
DayOne— A journal app for iOS and macOS (free)
Dreem 2 — A sleep-tracking headband that measures brain waves (not commercially availalable anymore)
Evernote— An old-school note-taking tool available on all platforms (free)
Focus@Will — Scientifically optimized focus music including a simple productivity tracker (150€ lifetime sub)
Goodreads— A social network for maintaining a reading list and tracking your reading progress (free)
LifeCycle— A location tracking app on iOS to determine where you spend your time (99 cents / year)
Last.fm – A scrobbling service for Spotify to determine (free)
Nike Run Club — A tracking app for cardio workouts by Nike Inc. (free)
Nike Training Club — A tracking app for body workouts at home by Nike Inc. (free)
Obsidian—A markdown based note taking software (free)
Pocket Casts — An iOS podcast player with basic stats about listening time (free)
RescueTime — A service that automatically tracks digital activity e.g. how many hours spend on Email (80€ / year)
Readwise.io — A service that allows to import and review book article highlights. (4,99€ per month)
StepsApp — A visually appealing pedometer (step counter) for iOS (free)
Todoist — A task management app available on all platforms (free)
Tempo— A iOS app for run analyitics (free)
Trakt.tv— A scrobbling service for video platforms like Netflix to calculate stats about your watch history (free)
Withings HealthView — An iOS app that lets you view your Apple Health data in a nicer and more flexible form
Withing tracking devices — Tracking hardware (I am using their scale and bp monitor)
WaterMinder — A fluid tracking app for iOS and macOS with nice UX and iCloud sync (5.49€)
YNAB — A budgeting software to keep your finances controlled (80€ per year)
Zenly — A social location tracking app for discovering the world together with friends (free)
Zero — An iOS fasting app for tracking fasts of any kind (free)