Earn Your O!

Here are some O! and ET goals that work very well with this system, but the sky’s the limit. Be creative and tailor it to your needs.

Diet goals:

• <10g saturated fat per day. This takes a little creativity, but is easier than it sounds and can make a dramatic improvement in blood cholesterol values. An inexpensive digital kitchen scale and a nutrition fact app like Track make this easier than it sounds.
• <25g added sugar per day. This too can make a huge shift in your health and with a little practice can become second nature

Exercise goals:

• >150 minutes of moderate exercise per week (that’s only 22 minutes per day of purposeful walking!). A FitBit makes this easy to track, it is much more useful than “counting steps” and it will even celebrate when you hit your target each day!
• A daily yoga class (even a video!). Just doing something on a regular basis is a huge positive change

Sleep and Recovery goals:

• Screens off at 8pm
• Lights out by 9pm

Social goals:

• Be the spark today. Give a strange an honest compliment. Challenge yourself to have a brief, deliberate interaction with someone you meet today. Flex those friendship muscles!
• Get turned down by at least one attractive person this week. You’ll never hit the bullseye without practice. Each no is a win because you made the effort and learned a thing towards finding a yes!

Relationship and Intimacy goals:

• Initiate some sexy time tonight with your partner
• Earn token rewards by doing something they enjoy. It’s a win-win!

Focus and Work goals:

• Spend 50 minutes of focus time on a work project or hobby. Set a timer and reward yourself with ET if you stay focused on only that task until the timer expires. No checking your phone, no emails, no internet surfing.