QUANTIFIED SELF REPORT 2023
- I read fewer books but more articles and blog posts.
- I meditated & journaled less (without compensation).
- I walked & ran less but exercised more in the gym (strength & elliptical).
- I gained more weight but roughly maintained my body composition.
- I worked a lot less and completed my personal projects.
- I completed fewer tasks and spent more time traveling.
- I sustained my net worth and raised my online income.
- I spent less time planning and more time writing.
MINDSelf-Mastery. Wisdom. Enlightenment.
💭 Contemplation 💭
- ? analog journal entries composed (Mind Journal)
- ? digital journal entries composed (Obsidian)
🧘 Mindfulness 🧘
- 20 sessions (-48) of meditation completed (Calm)
- 8 hours (-3) of meditation practiced (HealthView)
- 5 min (-4) session average for meditation (AppleHealth)
📚️ EDUCATION & KNOWLedge 📚️
- 4,926 pages (-4.102) read across 20 books (-11) (GoodReads)
- 122 articles/blogs/essays (+45) read (Readwise Reader)
- 21 hours (-59) listened across 10 podcasts (-16) (PocketCasts)
- 549 hours (-372) spent on reference & learning (RescueTime)
- 1 (±0) high-quality online course completed
💡 Personal Knowledge & task Management 💡
- 611 tasks (-1079) completed across 23 (-46) projects (Todoist)
- 482 digital notes (-963) created in Evernote (Evernote)
- 3.272 markdown notes (+1769) created in Obsidian
- 448 hours (+105) spent in Obsidian, 20% (+8) of my digital time (RescueTime)
- 87 hours (-232) spent in Evernote, 4% (-7) of my digital time (RescueTime)
- 2,363 digital highlights (-25) taken (Readwise)
BODYHeath. Fitness. Mobility. Balance.
🦠 IMMUNE SYSTEM 🦠
6 sick days (+1) needed
🧍 Standing 🧍
- 11 hours stand hours per day (Watch, Apple Health)
- 110 (-117) stand minutes per day (Watch, Apple Health)
🏃 Cardio 🏃
- 2.392.314 steps (-1.234.822) taken (StepsApp)
- 6.554 steps (-3.383) per day on average (StepsApp)
- 82 (-295) walks taken (Watch, Apple Health)
- 6 (-59) runs completed (Tempo)
- 9 km (-199) run (Tempo)
- 45 (+21) elliptical workouts completed
- 32,15 (-3,83) VO2Max average within 29,98-33,92 (Watch, HealthView)
🏋️ Strength Training 🏋️
- 196 hours (-214) of exercise in total (Fitness Stats)
- 93 (+26) strength workouts (HIIT+Functional+Traditional) completed (AppleHealth)
🛌🏻 Sleep & Rejuvenation 🛌🏻
- 7h34h (+20min) asleep on average (Dreem 2)
- 9h24 (+33min) in bed on average (Apple Health)
- 47-134 bpm heart rate asleep on average (Watch)
- ? days completely offline (RescueTime)
％ Body Composition ％
- +8kg body weight (HealthMate, Withings)
- -1 BMI points (HealthMate, Withings)
- +1% body fat (HealthMate, Withings)
- -0,6% muscle mass (HealthMate, Withings)
- +2% body water (HealthMate, Withings)
- ±0% bone mass (HealthMate, Withings)
🖤 Heart 🖤
- 67 bpm resting average (Watch, HealthView)
- 107 bpm (+1) walking average (Watch, HealthView)
- 39 ms HRV average (Watch)
- 33 bpm (+2) cardio recovery (Watch, Apple Health)
🍙 Nutrition 🍙
- ? liters of fluids per day (WaterMinder)
- ? of fluids from pure water (WaterMinder)
- 171mg (-33) caffeine consumed per day (CaffeineApp)
- 0 hours (-518) fasted consciously (Zero)
PLAYDreams. Games. Vagabonding.
🎒 Vagabonding 🎒
- 4 new places (+2) visited: Singapore, Boracay, Palawan, Bologna (Lifecycle)
- 2 new countries (+1) visited: Singapore, The Philippines
- 1 long vacation taken: Thailand, Singapore, Philippines, Vietnam
- 5 (+3) foreign countries visited: Italy, Thailand, Singapore, Philippines, Vietnam
📺️ Entertainment 📺️
- 91 (+15) movies watched (Trakt.tv)
- 182 (-19) hours of movies watched (Trakt.tv)
- 417 episodes (-39) of TV shows watched (Trakt.tv)
- 657 hours (+369) of TV shows watched (Trakt.tv)
- Most watched movie genres were Action, Drama, Adventure, and Thriller Highest Rated Movies:
- Aqua Man and the Lost Kingdom (8 ♡)
- Ghost (8 ♡)
- John Wick: Chapter 4 (8 ♡)
- Star Wars: The Force Awakens (8 ♡)
- Tetris (8 ♡)
- The Super Mario Bros Movie (8 ♡) Highest Rated TV Shows:
- Silicon Valley (9 ♡)
- Loki (8 ♡)
- Bates Motel (8 ♡)
- Lessons in Chemistry (7 ♡)
- Ahsoka (7 ♡)
- Foundation (7 ♡)
- Most watched TV show genres were with Drama, Fantasy, Science Fiction, Comedy, and Action
🧸 New Tools, Toys & Gadgets 🧸
- Belna Powerbank
VOCATIONInvest in myself > savings. 80% maker schedule.
🎯 Productivity 🎯
- 114? hours (-35) in Flow (Focus@Will)
- 160? focus sessions (-38) completed (Focus@Will)
- 70% (-2) Productivity Pulse (work hours) (RescueTime)
- 2.234 hours (-709) digital time, logged automatically (RescueTime)
- 1718 hours (-374) digital time, logged manually (Toggl Track)
- 1.125 hours (-452) spent on work projects (Toggl Track)
- 582 hours (+68) spent on personal projects (Toggl Track)
- 163 (-191) manual log entries (Toggl Track)
- 42 hours (-28) spent on Email (RescueTime)
👨🏻💻 Coding 👨🏻💻
- 485 hours (-19) in Xcode, 22% (+5) of my digital time (RescueTime)
- 26 hours (-46) in Simulator, 1% of my digital time (Rescue Time)
- 32 hours (-32) in Tower, 1% of my digital time (RescueTime)
- 12 hours (-3) in Terminal applications, 1% of my digital time (Rescue Time)
- 0 iOS apps (-1) released (Apple AppStore)
- 3 (-1) books & courses on Software Engineering consumed (Obsidian)
💰️ Finances 💰️
- 0€ of net income budgeted as savings (YNAB)
- +1% (vs. -2%) change in net worth (YNAB)
- 0% (-7) pay raise (but got a company car)
- 360€ (+300) earned online (Stripe)
VOICEExploration. Experiment. Execution.
🥼 PERSONAL SCIENCE 🥼
- ? Growth Projects completed (Evernote)
- 0 Self-Experiments conducted (Evernote)
- 0 Challenges (-4) completed (Evernote)
🎨 Life Design 🎨
- 54 hours (-50) spent on reviews & planning sessions (Toggle)
✍️ Content Creation ✍️
- 26 essays (+10) published (Substack)
- 205 hours digital time logged for Fractal Productivity (NEW)
- 8 hours (-9) digital time logged for Ubermind
- 3 (-1) mastermind sessions held
👥 Social Following 👥
- 340 Newsletter subscribers (+210) gained (+221 FP, +119 Ubermind)
- +45 followers on Threads gained (NEW)
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)