StartUnorganized, inefficient morning routine that often leads to wasted time.EndClear path, know exactly what to do (and what order to do it in) in the morning to maximize personal sustainability and well-being.Get to know the process by sketching a block diagram of it(on the next slide)Where does process output fluctuate? In my experimentation with amount of time allotted and the order in which I do each activity I find that the output (how I’m feeling) fluctuates quite a bit. I have recorded all this data in a spreadsheet.
3 15-12 slide-deckfinal_ventresca
THEMorning Routine Final 3/8/2012 Dave Ventresca, C8 My Process Towards Personal Sustainability and Well-Being
Step 0 - ContextI wake up each morning well before the sun comes up and usually haveseveral hours to begin my day before I need to be anywhere for work.My routine is that I don’t have one and tend to do whichever activityseems most appealing. Some days I get everything done and feel GREATabout it; other days I get distracted perusing the channel, reading or…I would like to have a few ‘go-to’ routines that I can track, modify andrecord both qualitative and quantitative data in order to establish whichroutine/s contribute best to my goal of personal sustainability and well-being.Activities I want to include: Running, Yoga, Meditation, Strengthconditioning, and having a balanced and healthy breakfast composed ofsteamed veggies, whole grains, fruits and berries!My ideal morning leaves me feeling refreshed, peaceful and physicallyenergized! I want to take the momentum from my morning and use itall day long!
Step 1 - Customer DemandCustomer Takt Time ◦90 mins/day – some combination of the activities I want to accomplish during my morning routine.Planned Cycle Time ◦80 mins/day – Allowing 10 mins or so for human lag time between activities or activities that go over their allotted time.Number of Shifts ◦1/day
Step 2a - Diagram Start Condition: Unorganized, don’t know what to do first in order to maximize personal wellness. Wasting too much time! 1 2 3 4 5 6MeditationYogaRunningStr. TrainBreakfastShower End Condition: I will have established the best order and activity duration thereby satisfying my target condition. The path will look similar to the yellow path above. Note: the extra space between the 3 rd and 4th steps is simply to show the connections more clearly.
As I continue my kata I have noticed several things about my body, my concentration throughout the day, my energy levels, and generally how I feel each day after completing my routine. In each of these areas, I have experienced a transformation. I have lost 6 lbs, I feel more present intellectually more consistently, I have more energy than usual and overall I feel happier and more fit now than I did two weeks ago. My natural tendency is to wake up early, I have always been this way. However I have found that even though I am awake and alert, I’m not particularly productive with that time. For me it is honing in on a balance between doing what I feel like doing (laying on the couch and reading/watching a TV show/movie) and what I know will help me be and feel great (my morning routine)!
Step 3 - Machine CapacitySinceI do not use an alarm clock, the onlymachines involved are my exercise ball and mypull-up bar. Both have a virtually limitless capacity
Step 4 - Process StabilityTime 20-40 full cycles of each operator’s workAre each operator’s work steps the same fromcycle to cycle? NO! Ihave been experimenting with the order and amount of time spent on different activities in order to realize the optimal set of activities for my body and my spiritual self.
Step 4a – Data Tracking (Through March 5th) 120 Want to keep routine under 90 mins (red line) 100 90 80Time in Minutes Shower Too tired, decided to sleep more Breakfast 60 Strength Training Yoga Run/Hike Read a book instead 40 Totally Fell off the Meditation Band Wagon… Intensive II 20 SICK! 0 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 Day
This is a solo project. I am my own motivation, inspiration, time keeper, observer and validation.
Customer Demand ◦ Takt Time – 90 mins ◦ Planny Cycle Time – 80 mins ◦ Shifts/Day – 1 Observations ◦ Feeling good ◦ Have hit limits Machine Capacity ◦ Not a significant constraint Process Stability ◦ Ranging from 80-105mins Necessary Operators ◦ Just me (1)
Step 6b – Summary Graph (Through March 5th) 120 Want to keep routine under 90 mins (red line) 100 90 80Time in Minutes Shower Too tired, decided to sleep more Breakfast 60 Strength Training Yoga Run/Hike Read a book instead 40 Totally Fell off the Meditation Band Wagon… Intensive II 20 SICK! 0 1 3 5 7 9 11 13 15 17 19 21 23 25 27 29 31 33 35 37 39 41 43 45 47 49 Day
Target Condition Current Condition March 1st Initial focus Unorganized and Organized and Inefficient Routine Efficient Routine Process time: Process Time: 90 mins Extremely Varied (wake-up -> showered) Personal Benefit: Personal Benefit: Inconsistent Maximized Energy Levels: Low Energy Levels: High Mental Focus: Mental Focus: Sharp Scattered and Clear
PROCESS METRIC:Name: Dave Ventresca MinutesProcess: MorningRoutine 1 STEP What do you expect? RESULT - Observe Closely WHAT WE LEARNED 1 Strength Training Be warmed up and Physical: Good, not sore. This is a good order for me 1st, Running 2nd glad running is over Energy Levels: High/Calm when I wake up Energy CYCLE 2 Strength Training Be warmed up and Physical: Pulled Hamstring Good order still, but need to E X P E R I M E N T 1st, Running 2nd glad running is over Slightly. Energy Levels: stretch more before run and Good/Medium probably not run every day. 3 Skip running, put Feel peaceful and Physical: Good, hamstring Taking a break from running COACHING extra time into Yoga loose still sore. Energy Levels: is good for me, my legs and Good/Calm feet are feeling better 4 Skip running, put Feel peaceful and Physical: Great, Hamstring 2 days on, 2 days off running extra time into Yoga loose better. Energy Levels: is perfect! High/Calm 5 Strength Training Be warmed up and Physical: Good. Energy I am testing the limits of my 1st, Running 2nd glad running is over Levels: Lower today. body and there will be days that I meet that limit!
PROCESS METRIC:Name: Dave Ventresca MinutesProcess: MorningRoutine 2 - Continue same routine, take sundays off, run 2 days take 2 off STEP What do you expect? RESULT - Observe Closely WHAT WE LEARNED 1 Skip running, put Feel good, energetic Physical: Good, not sore. After taking Sundays off, its extra time into Yoga and focused Energy Levels: Moderate nice to come back to a Day off of running and ease back into it. Better for my body too! Str Training, Feel good, energetic CYCLE Physical: Good. Energy I have to pay close attention E X P E R I M E N T 2 Running, Yoga, and focused Levels: Low to what my body needs. breakfast, shower, Dont push too hard, dont go meditation too soft. COACHING 3 Str Training, Be warmed up and My routine was pushed It is not always sustainable Running, Yoga, glad running is over aside today due to lack of to push myself to the limits breakfast, shower, sleep and early morning meditation appointments 4 Skip running, put Feel peaceful and Falling apart. Soo tired, not extra time into Yoga loose up to it. 5 Skip running, put Feel peaceful and Again, did not happen. extra time into Yoga loose Competing commitments. Entrepreneurship meetings/deliverables
PROCESS METRIC:Name: Dave Ventresca MinutesProcess: MorningRoutine 3 - Get back on track! STEP What do you expect? RESULT - Observe Closely WHAT WE LEARNED 1 Get back on track After 5 days of no Physical: Good, not sore yet Feel like Im catching up. morning routine, Ill but know I will be. Energy When I allow a competing be exhausted Levels: High/Calm Energy commitment to take over, I have to work much harder to get my routine started back up! 2 Get back on track Feeling Good. Physical: Really sore. Energy Body is taking this a bit CYCLE E X P E R I M E N T Working out the Levels: Tired rough. Hopefully, my routine lactic acid. wont be interupted like that again. COACHING 3 Get back on track. Feeling Good. Physical: Good, less sore Needed a day of extra No running Working out the today. Energy Levels: stretching, run 2, take off 2 is lactic acid. Good/Calm good! 4 Get back on track. Be back on track, in Physical: Great, Feeling well Feeling back in it! Glad to No running the routine again! stretched. Energy Levels: know that my reintegration High/Calm only takes a day or two 5 Get back on track Be back on track, in Physical: Good. Energy What haventt I learned? This the routine again! Levels: Good/Calm project has taught me soo much about myself, my body and my capacity for consistency, for learning, and for focus.
Condition Before Condition Now Target Condition• Unorganized a.m. routine • Organized a.m. routine Organized and Efficient• No established order of • Order of activities Routineactivities established Process Time: 90 mins• Much time wasted • Very little wasted time (wake-up -> showered)• Not balanced • Balanced Personal Benefit:• Energy Levels – Highly • Energy Levels – Consistently MaximizedVariable Good/Calm/High• Mental Focus - Variable • Mental Focus – Stable and Energy Levels: High• Personal benefit was not Clear Mental Focus: Sharp andmaximized • Personal wellness greatly Clear• Routine taking too long increased (Taken from TC Slide)(consistently over 90 mins) • Routine time is consistently between 80 and 90 mins!
• Kata may be applied to most every aspect of my waking life• Repetition and iteration are the key to ultimate success • In order to create a routine that is consistent, our practice must be consistent. In order to master our practice, we must practice, practice, practice. I had a piano teacher who said that after every lesson. It is so interesting to me how business is evolving. I see so many natural elements slowly incorporating themselves into our vast repertoire of technique and higher learnings. I once had a vision of a city built like a forest, a home like a tree, a business like a garden. If there is a path to this vision, I believe it begins with small steps, iterated and improved upon over and over.• I am now finding myself kata-ing many things I do on a daily basis subconsciously • Whether it’s how I prepare food, the way I do laundry, the steps I take while I’m fixing a computer, the route I take from my apartment to work, etc – I have caught myself thinking, ‘I could do this a little better’ and as a result I make adjustments to my method/technique/tools/timing/direction.• I feel better as a result of my personal kata on three fronts • Physically – increased strength, stamina and flexibility. Lost 6lbs • Mentally – I feel clear, on the ball and generally it takes less time for me to complete everyday tasks, assignments, readings, etc. • Emotionally – my emotions have been consistently calm, balanced, and positive throughout this process