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Stay on Track with a Treadmill Journal

Stay on Track with a Treadmill Journal
Stay on Track with a Treadmill Journal

Nobody knows more tricks and hacks to keep themselves working towards their goals than writers! From getting fired up to start to knowing when to quit — and all the struggles to keep on going in between — writers need every dollop of motivational help they can scrape up.

One trick that some writers use is a “treadmill journal”. Unlike a typical journal, a treadmill journal is a single-purpose journal that records only a few scant piece of information per entry: the time and date, how much writing you plan to do that day, what specific thing you plan to work on, how it went, what you plan to work on tomorrow, and when and for how long you’ll work tomorrow.

Gregory Martin, a writer who teaches treadmill journaling in his writing workshops, describes its purpose like this:

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I call my daily writing journal a “treadmill” journal because I like the analogy to exercise. It’s hard to romanticize a treadmill. But you can’t get in shape if you jog a few miles every few weeks, and trying to write a meaningful piece of literature is like training for a marathon (“Want to Be Productive?” The Writer, April 2007).

Treadmilling for non-writers

The treadmill journal is primarily a motivational tool — looking back, you can easily see your progress (or lack thereof) and feel either inspired or shamed. Either way, you’re driven to work to keep up your progress, and by making a commitment to doing a specific task at a specific time tomorrow, you’re reinforcing that drive.

It’s also an analytical tool — you can see fairly easy where you’ve historically had difficulties. If a writer finds that there’s missing days after every entry saying “tomorrow: work on characterization” or “revise tomorrow”, they’ll know there’s something blocking them that they need to work out.

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As both a motivational tool and an analytical tool, the principle behind the treadmill journal seems readily applicable to the kinds of projects that non-writers do. So long as you can break your project into clear actions (and if you can’t, it may not be a project you are ready to tackle!) you can use a treadmill journal to keep on track and highlight problem areas to work on.

“It’s hard to romanticize a treadmill”

The beauty of a treadmill journal is its ugliness. This is not a place for pouring out your heart and soul in elegant prose. Instead, a treadmill journal is a workaday thing, a bookkeeping tool. It says simply, in plain, unadorned language “This is what I’ve done, and this is what I will do.” Like a treadmill at the gym, it’s a way to keep in shape, not a way to show off your chops. Just like there are no extra points for style when you’re working out on your treadmill, there are no bonuses to be gained for having a beautiful treadmill journal.

Grab a notebook — the Moleskine if you want, but a 10-for-a-dollar back-to-school-sale spiral notebook will work just as well — and start writing. Create a separate journal for each project you’re working on — having two or more in the same journal will make it hard to see at a glance if you’ve been keeping on track with all of them. Each entry should contain the following entries:

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  1. Today’s date.
  2. The name of the project you’re working on. No need to get fancy here — an abbreviation is fine, so long as you know what it means.
  3. What you will work on today.
  4. Start time. The time you start working on your project.
  5. End time. The time you finished working on your project.
  6. How it went. A quick evaluation of your day’s work.
  7. What you’ll do tomorrow. Your plans for the next day. You might not end up working on this — maybe inspiration takes you in a different direction. But you should have a clear idea now of what you intend to do tomorrow.
  8. The time you’ll start and stop working tomorrow. This is a commitment, so make sure you select times where you have no other commitments and expect minimal interruptions.

For instance, here’s what you might write if you were working on a big business proposal:

Feb 28, 2008
Proposal for Sloan Co.
Create PowerPoint presentations
Start: 2:15pm
End: 4:45pm
Finished slides, but need table from Jim for slide 8.
Tomorrow: Insert table from Jim, send presentation to Beth for approval. Write up index cards for presentation.
Will work: 2 – 4pm.

Getting nowhere?

If you miss a day here and there, that’s probably OK. If you find, though, that several days have gone by and you haven’t made a new entry, you need to recommit yourself — or figure out what the hold-up is. Although sometimes we really can’t move forward (we’re waiting for information, resources, or materials that we can’t go on without, for example), usually we get stalled because of some self-created sticking point — we’re nervous or apprehensive about some aspect of the project that makes us resist working on it.

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Gaps in your treadmill journal should be read as pointers to explore what it is, exactly, that we’re sticking on. Since you’ve committed to a particular task, what is it about that task that you are resisting? In some cases, the answer might be to simply create a different task to commit to, but if it was important enough to write down in the first place, most likely you’re going to have to take on the old task eventually.

Ideally, your treadmill journal should read like a treadmill runs — no ups and downs, no big hold-ups, just that steady, unstopping flow of entries, day in and day out. The treadmill should, really, go nowhere — even as you run and strain towards your goals.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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