📅 Daily Check-in - July 11, 2026 💭 Reflection: Later today my wife and I will be leaving for Germany again to attend my mom's funeral (we were there a few weeks ago for a vacation and to see my mom while she was still alive) - she looked like she was in better physical shape than last time I saw her, 3 years ago. She died peacefully and painfree in her sleep last Monday. I did my morning walk and decided to ring the doorbell at Kerstin's house around the corner, just to find out if she is alive and doing ok. I had not seen her for quite a while - we sometimes meet when she walks her cute MaltiYork dog Layla past our house. We had a very open talk about ADD, ADHD, Autism, and Ehlers-Danlos syndrome (Kerstin's daughter Emma and my daughter Jennifer both have it). I tried to be a good listener, I could sense Kerstin's exhaustion. She is drawn between two worlds: her German home, and her Canadian home. She never got along with her mom, and most of the hoped for parental love and recognition came in the form of non-acceptance and criticism. I will visit her again when we are back. There is also the prospect of getting to look after her dog Layla from time to time - a prospect I am really looking forward to. I encouraged her to use us as dog sitters whenever she needs. Now I might take a 20 minute nap, and then finish packing. The plan is to get picked up by an Uber at 16:30. In spite of the sad reason, I am actually looking forward to travelling to Germany again - quite a bit. 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 6/10 🎯 Focus: 5/10 😌 Calmness: 5/10 🌙 Sleep Quality: 3/10 🔥 Motivation: 6/10 ⭐ Average: 5.3/10 ✅ Activities from yesterday: 🚿 Cold Shower 😴 Nap ☀️ Morning Sunlight 💧 Stayed Hydrated 🌬️ Breathwork 🌿 Grounding 🚶 Walk 🥗 Healthy Eating 🍺 No Alcohol ☕ No Late Caffeine 💊 Took Supplements 🥦 Ate Vegetables 🧘‍♂️ Meditation 📝 Journaling 💚 Gratitude Practice ✨ Positive Mindset 🎯 Deep Work 📚 Reading 🎸 Skill Practice 👥 Quality Time

📅 Daily Check-in - July 6, 2026 💭 Reflection: "Yesterday was the proverbial "lazy Sunday". I "nordic walked" to the Beaverpond and spent more than half an hour there. I really enjoy being there. It is just so much nature around me." 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 7/10 🎯 Focus: 6/10 😌 Calmness: 6/10 🌙 Sleep Quality: 7/10 🔥 Motivation: 7/10 ⭐ Average: 6.7/10 ✅ Activities from yesterday: 😴 Nap ☀️ Morning Sunlight 💧 Stayed Hydrated 🌬️ Breathwork 🌿 Grounding 🚶 Walk 🥗 Healthy Eating ☕ No Late Caffeine 💊 Took Supplements 🥦 Ate Vegetables 🧘‍♂️ Meditation 📝 Journaling 💚 Gratitude Practice 😌 Low Stress Day ✨ Positive Mindset 📵 No Social Media 📅 No Meetings 📚 Reading 👥 Quality Time

It is probably around week 7 now, and I finally tackled and finished the Identity Transformation worksheet. I finally named the mask I have worn my whole life: I believed I had to earn love through extraordinary performance. The applause, the speeches, the chasing of a perfection I could not even define. This week I realized "good enough is enough," and that I am still the curious boy who liked to build things and connect with people. Progress over perfection, always. Ready to release this in the breathwork. Note: I have not done the week 4 breathwork, but I did the ADHD Focus Reset breathwork with Jim and Yoran last Saturday. What manifested itself in my during the breathwork I can only describe as sadness - unconnected to anything specific. So I tried to let that sadness go, and bring back love for my wife and daughter instead. Has it worked? I will find out when it is the right time.

📅 Daily Check-in - June 30, 2026 💭 Reflection: "Was very slow again in the morning, but did make the ADHD session at noon - same as yesterday. I got close to having a nap, but decided to at least do the Check-in - even when it now has become afternoon instead of morning. The pull to just go to bed is very strong. " 📊 Wellbeing Scores: 😊 Happiness: 6/10 ⚡ Energy: 5/10 🎯 Focus: 5/10 😌 Calmness: 6/10 🌙 Sleep Quality: 6/10 🔥 Motivation: 6/10 ⭐ Average: 5.7/10 ✅ Activities from yesterday: 😴 Nap 🌙 Early Bedtime ☀️ Morning Sunlight 💧 Stayed Hydrated 🌬️ Breathwork 🌿 Grounding 🌃 No Screentime at Night 🚶 Walk 🍺 No Alcohol ☕ No Late Caffeine 💊 Took Supplements 🧘‍♂️ Meditation 📝 Journaling 💚 Gratitude Practice 📵 No Social Media ⏱️ Time Blocking 📅 No Meetings 📚 Reading 👥 Quality Time 🍽️ No Phone at Dinner

📅 Daily Check-in - June 28, 2026 💭 Reflection: "Still avoiding the next steps of the 6 Week program. Small win: started the Focus Reset program." 📊 Wellbeing Scores: 😊 Happiness: 7/10 ⚡ Energy: 7/10 🎯 Focus: 6/10 😌 Calmness: 7/10 🌙 Sleep Quality: 6/10 🔥 Motivation: 7/10 ⭐ Average: 6.7/10 ✅ Activities from yesterday: 🚿 Cold Shower 😴 Nap ☀️ Morning Sunlight 💧 Stayed Hydrated 🌬️ Breathwork 🌿 Grounding 🚶 Walk 🍺 No Alcohol 🍬 No Added Sugar ☕ No Late Caffeine 💊 Took Supplements 💚 Gratitude Practice 😌 Low Stress Day ✨ Positive Mindset 📵 No Social Media 📅 No Meetings 📚 Reading 👥 Quality Time 📞 Called Friend/Family 🍽️ No Phone at Dinner