Monthly Archives: January 2023

January ’23 Scorecard Results and Feelings

It’s my first month recapping my newly refreshed personal scorecard and the most important reflection of any month is two-fold for me.

  1. How do I feel? (Physically, Mentally, Spiritually)
  2. Where is my momentum?

I made a few noticeable scorecard changes headed into 2023, all of which draw me closer to creating positive momentum in my life, relationships and general wellbeing. If you’d like, you can catch up on the revision news here [Evolution of the Scorecard].

How do I feel?

As we recap January I feel physically great. To be very candid, I’m actually really tired of the snow and cold weather…but I control neither of those (other than booking the nearest flight to tropical waters). As for what I can control, I worked out 24 times in January. I set (4) PRs on Peloton rides, which I believe is more than any other month since I started riding and even stacked a couple Two-a-Day workouts. I cranked out 1,660 pull ups in my quest to conquer 10,000 annually in 2023. I’ve also been following a more disciplined food regime (I wouldn’t call it a diet). The Wahls Protocol. My ulcerative colitis symptoms are in remission or non-existent and I’m generally sleeping well. Coincidence…or momentum harnessed as a result of the work?

Mentally I also feel like I’m in a great spot. I can’t say I’ve had any real headwinds to battle, other than about this time every year, I get sick of being cold and dark. Winter UGH. I would like to work a little harder on my daily discipline with my mediation work, because when we least expect it…that’s when life sends challenges. That’s why we prepare every day. Work to do here. Easy to do. Easy NOT to do.

Spiritually, I feel pretty good as well. I actually took the time to make note of a few bible verses during recent Orchard Hill sermons and did something I haven’t habitually done, which is return back and read them at a later date and reflect upon what I needed to ingest. The only gap in my “pretty good” response is my wife and I are looking for a more permanent church to call home and to integrate the kids. As with many things, I think some focused action here will win out.

Where is Momentum?

There are times when I feel like I mention or reference momentum too often. There are other times when I feel like it should be talked about much MUCH more. The importance of generating momentum is a critical life skill because we all get knocked off track sooner or later. It’s knowing how to get back on track (quickly) that’s a real life hack! Everyone is looking for “hacks”, so why not figure out what gives you energy and results in jumping out of the blocks quick…like a spry rabbit.

I’m fulfilled with the tailwinds January generated. Beyond the exercise, I’m happy with executing a 24+ hr fast and spending focused “date” time with Mrs. Keeney. We had a couple lunches together and a night out with friends which was so much fun and needed!. Fasting and Date Night were each new additions to my monthly focus, and I’m happy to say each was COMPLETED in January.

Do the work. Get the reward.

It comes as no shock to me I’m feeling energized wrapping up what usually feels like the l-o-n-g-e-s-t month of the year. I identified those essential activities which give me energy and vitally. I completed the necessary efforts with discipline and momentum is my reward. Simple. But not easy.

I leave you with this challenge.

  • Where are you with generating momentum in your life?
  • What’s keeping you from defining the essential efforts in your life?
  • I’ve heard from others who were looking to create similar “Scorecards” – would you be willing to share?

I look forward to hearing from you!

The Evolution of the Scorecard

I’d been mulling changes to my scorecard for a few weeks now, and some recent reading is telling me NOW is the time to evolve my monthly tracking ritual.

Welcome to the 2023 Version of the Keen Mind Scorecard

First off, lets note the elements that didn’t change:

  • Meditation – This discipline remains a staple in my monthly effort. 20X minimum.
  • Exercise – There is slight change in this area of focus with a +2 increase in monthly minimum effort.
  • Church – No change to this effort from previous scorecard.
  • (2) Books – No change. I’ll continue to strive to consume one written and one audiobook per month.

Now for the NEW STUFF:

  1. 24-Hr. Fast: I got to this one in a roundabout and rather unconventional way. I’ve had my fair share of colonoscopies for a 40-year old. That said, I have learned something from this process. Each colonoscopy requires a 24+ hour fasting period as “prep” for the event. Prep is a funny word, as they really should call it [aggressively] draining every ounce of food in your digestive track. Either way, I’ll consume only coffee, tea, or water in this process and a really interesting thing happens. It feels odd from about the 12-16 hour mark because I’m typically hungry, but then it feels like my body really settles into the challenge. From here, I do feel a slight boost of adrenaline and mental sharpness. This is also when the body starts to detoxify itself and heal…two things my Autoimmune condition can really appreciate. For all these reasons, I’m going to attempt to conquer one 24 hour fast per month. Easy to do, easy NOT to do.
  2. Dating My Wife: I was primed to add this to my monthly scorecard by reading The Warrior Book. Balance is one of Garrett’s areas of focus with his family and his “date night” is something they DO NOT gravitate away from. Selfishly speaking this is something my wife and I can work on. We’ve got two young kids (4 and 8) and we’re busy. But we’re not sooo busy that we can’t make time for just the two of us to reconnect. Honestly, I was going to only have 1x per week on here, but that felt lazy and pretty weak candidly. So two it is. Grab a babysitter and get out there!

Pass on Resolutions – Find Momentum

As I’ve challenge many before, don’t go the path of New Year’s Resolutions. Instead, I challenge all readers to find the things that truly make you “feel good” and hone in on the frequency needed to gamify your own lifestyle. When you see it on paper in front of you, accountability ensues.

As former Navy Seal Jocko Willink says in his NY Time Bestseller: Discipline Equals Freedom. My scorecard is my connection to freedom.

~Happy New Year All!

PS – Here’s a short list of the elements that didn’t make the list:

  • Ice Bath – I was thinking of a 6-8X a month Ice bath but I’m going to leave that one alone for now and see how the current revisions play out.
  • Charitable Contribution – I was considering sticking to a monthly dedication of a charitable donation, but we do a pretty good job of this and didn’t feel the need to stay after it on a monthly regimen.
  • Kids Date Night [with each child] – Kids need total focus too and I was REALLY close to putting this one on there. I’m going to keep it in mind as my wife and I work on our accountability.