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FxLifeSheet/lifesheet.json
Felix Krause bd231d2e73 Tweaked a few questions
2019-05-02 17:32:22 +02:00

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{
"mood": {
"description": "Track my current mood during the day",
"schedule": "eightTimesADay",
"questions": [
{
"key": "mood",
"question": "How are you feeling today?",
"type": "range",
"buttons": {
"5": "pumped, energized",
"4": "happy, excited",
"3": "good",
"2": "okay",
"1": "sad, unhappy",
"0": "nervous"
},
"replies": {
"5": "💫 Awesome to hear, maybe take 2 minutes to reflect on why you're feeling great, and maybe add a note by running /track moodNotes",
"1": "Feeling down sometimes is okay. Maybe take 2 minutes to reflect on why you're not feeling better. Sending hugs 🤗🤗🤗 write them down using /track moodNotes",
"0": "Feeling down sometimes is okay. Maybe take 2 minutes to reflect on why you're not feeling better. Sending hugs 🤗🤗🤗 write them down using /track moodNotes"
}
}
]
},
"faron": {
"description": "Track the numbers Faron is tracking",
"schedule": "manual",
"questions": [
{
"question": "💪 Tracking progress with Faron, let's do this! 💪",
"type": "header"
},
{
"question": "All the numbers below must be measured by Faron, with shoes, and at the gym, in the afternoon around 4pm after using the bathroom. Subtract 1lbs from the total weight with shoes",
"type": "header"
},
{
"key": "faronGymWeightWithShoes",
"question": "Bodyweight with shoes, measured at gym (in lbs)",
"type": "number"
},
{
"key": "faronLeanBodyWeight",
"question": "Lean Body Weight (in lbs)",
"type": "number"
},
{
"key": "faronBodyFatPercent",
"question": "Calculated body fat percent. Enter without the % sign",
"type": "number"
},
{
"key": "faronBodyFatMass",
"question": "Calculated body fat mass (in lbs)",
"type": "number"
}
]
},
"awake": {
"description": "Use this right when you woke up",
"schedule": "daily",
"questions": [
{
"question": "🌇 Good morning",
"type": "header"
},
{
"key": "sleepQuality",
"question": "How would you rate your quality of sleep?",
"type": "range",
"buttons": {
"5": "Excellent, feeling refreshed",
"4": "Great, feeling good",
"3": "Good, slighty above average",
"2": "Solid, slightly tired",
"1": "Tired, restless sleep",
"0": "Miserable"
}
},
{
"key": "sleepDuration",
"question": "How long did you sleep tonight?",
"type": "number"
},
{
"key": "fitbitTimeAsleep",
"question": "How many hours asleep were you according to Fitbit (round to nearest 30mins)",
"type": "number"
},
{
"key": "sleepWokeUpYourself",
"question": "Did you wake up by yourself?",
"type": "boolean"
},
{
"key": "gratefulFor",
"question": "I am grateful for? [item 1]",
"type": "text"
},
{
"key": "gratefulFor",
"question": "I am grateful for? [item 2] /skip",
"type": "text"
},
{
"key": "gratefulFor",
"question": "I am grateful for? [item 3] /skip",
"type": "text"
},
{
"key": "whatWouldMakeTodayGreat",
"question": "What would make today great? [item 1]",
"type": "text"
},
{
"key": "whatWouldMakeTodayGreat",
"question": "What would make today great? [item 2] /skip",
"type": "text"
},
{
"key": "whatWouldMakeTodayGreat",
"question": "What would make today great? [item 3] /skip",
"type": "text"
},
{
"key": "dailyAffirmations",
"question": "Daily affirmations, I am...",
"type": "text"
},
{
"key": "weight",
"question": "Current weight, in lbs",
"type": "number"
}
]
},
"asleep": {
"description": "Use this right when going to bed",
"schedule": "daily",
"questions": [
{
"key": "amazingThingsThatHappenedToday",
"question": "3 amazing things that happened today... [item 1]",
"type": "text"
},
{
"key": "amazingThingsThatHappenedToday",
"question": "3 amazing things that happened today... [item 2] /skip",
"type": "text"
},
{
"key": "amazingThingsThatHappenedToday",
"question": "3 amazing things that happened today... [item 3] /skip",
"type": "text"
},
{
"key": "madeTodayEvenBetter",
"question": "How could I have made today even better?",
"type": "text"
},
{
"key": "city",
"question": "Please share your location, this is used to get your city, country, continent, currency, and weather details",
"type": "location"
},
{
"question": "💪 Let's talk fitness first",
"type": "header"
},
{
"key": "alcoholIntake",
"question": "How much alcohol did you drink today?",
"type": "range",
"buttons": {
"5": "No alcohol",
"4": "Had 1 drink",
"3": "Had 2 drinks",
"2": "Had 3 drinks",
"1": "Had 4-5 drinks",
"0": "Got wasted"
},
"replies": {
"0": "Haha, hope you had a good time and the calories were all worth it. Make sure to still hit your protein goal and eat extra clean the next few days"
}
},
{
"key": "macroAdherence",
"question": "How closely did you follow today's macro tracking?",
"type": "range",
"buttons": {
"5": "Was able to scale 90% of my food",
"4": "One outside meal, rest scaled",
"3": "Two meals outside, rest scaled",
"2": "Ate outside only",
"1": "Didn't track, but used mind",
"0": "Just ate whatever"
}
},
{
"key": "hungry",
"question": "Have you been feeling hungry today?",
"type": "range",
"buttons": {
"5": "Felt full and energized",
"4": "Macros aligned perfectly with my hunger",
"3": "Comfortably matched my macros",
"2": "Managed to squeeze in those macros",
"1": "Felt hungry here and then",
"0": "Stomach growling parts of the day"
}
},
{
"key": "energy",
"question": "Have you felt energized overall today?",
"type": "range",
"buttons": {
"5": "Felt full of energy",
"4": "Great energy",
"3": "Good energy",
"2": "Average energy",
"1": "Felt tired/sluggish",
"0": "Didn't feel like doing a lot"
}
},
{
"key": "stress",
"question": "Did you feel stressed today?",
"type": "range",
"buttons": {
"5": "Very calm and aware",
"4": "Calm & relaxed",
"3": "Neutral",
"2": "Lots to do",
"1": "Stressed & Overwhelmed",
"0": "Very stressed, not sure where to start"
}
},
{
"key": "caffeine",
"question": "How much caffeine did you drink today? (Coffee, Club Mate, Energy Drinks)",
"type": "range",
"buttons": {
"5": "No caffeine",
"4": "1 drink",
"3": "2 drinks",
"2": "3 drinks",
"1": "4 drinks",
"0": "5 drinks or more"
}
},
{
"key": "caffeineLastDrink",
"question": "When was your last caffein drink?",
"type": "range",
"buttons": {
"5": "Before 3pm",
"4": "Before 5pm",
"3": "Before 7pm",
"2": "Before 9pm",
"1": "Before 11pm",
"0": "Later"
}
},
{
"key": "sexDrive",
"question": "What's your current sex drive?",
"type": "range",
"buttons": {
"5": "",
"4": "",
"3": "",
"2": "",
"1": "",
"0": ""
}
},
{
"key": "gym",
"question": "Did you work out in a gym today?",
"type": "boolean"
},
{
"key": "nap",
"question": "Did you nap today?",
"type": "boolean"
},
{
"key": "headache",
"question": "Did you have headache today?",
"type": "boolean"
},
{
"key": "coldSymptons",
"question": "Did you have any cold symptons? (running nose, feeling dizzy, light ear pain)",
"type": "boolean"
},
{
"key": "healthy",
"question": "How healthy do you feel?",
"type": "range",
"buttons": {
"5": "Fully healthy & energized",
"4": "Healthy",
"3": "Might have a slight cold",
"2": "Having a cold",
"1": "Stayed home due to health",
"0": "Actually sick"
}
},
{
"key": "creatineIntake",
"question": "Did you take your creatine today?",
"type": "boolean"
},
{
"key": "fishoilIntake",
"question": "Did you take your fish oil today?",
"type": "boolean"
},
{
"key": "dailySteps",
"question": "How many steps did you take according to Apple Health?",
"type": "number"
},
{
"key": "fitbitRestingHeartRate",
"question": "What was today's resting heart rate according to FitBit",
"type": "number"
},
{
"key": "numberOfSwarmCheckins",
"question": "How many Swarm check-ins did you do today? Feel free to ignore train stations and other smaller check-ins, it's about how many actual places (restaurants, bars, sights) you visited today",
"type": "number"
},
{
"question": "👥 Let's talk social life",
"type": "header"
},
{
"key": "timeByMyself",
"question": "Do you feel like you'd have needed more time by yourself?",
"type": "range",
"buttons": {
"5": "No",
"4": "I've had just enough time",
"3": "Good amount of time, could be more",
"2": "Busy day, I need more time",
"1": "Barely time for myself",
"0": "No time by myself"
},
"replies": {
"1": "Take a step back and think how you can improve this for the next days",
"0": "Take a step back and think how you can improve this for the next days"
}
},
{
"key": "controlOfTime",
"question": "Did you feel like you were in control over your time and schedule?",
"type": "range",
"buttons": {
"5": "In full control",
"4": "In control, some constraints",
"3": "A few constraints, but still in control",
"2": "Average",
"1": "Many constraints",
"0": "Day was out of my control"
},
"replies": {
"1": "Take a step back and think how you can improve this for the next days",
"0": "Take a step back and think how you can improve this for the next days"
}
},
{
"key": "socializing",
"question": "Do you feel like you need to socialize more?",
"type": "range",
"buttons": {
"5": "No",
"4": "Almost perfect amount",
"3": "Socializing was okay",
"2": "Feel like I should socialize more",
"1": "Not enough socializing",
"0": "Feeling isolated"
}
},
{
"key": "goingOut",
"question": "Do you feel like you want to go out more, to restaurants, bars, dancing?",
"type": "range",
"buttons": {
"5": "Don't feel like I need more",
"4": "Felt pretty good about it",
"3": "Did just enough",
"2": "I want to go out more",
"1": "I feel like I'm missing out",
"0": "I'm unhappy about not getting out"
}
},
{
"question": "⚙️ Let's talk personal growth",
"type": "header"
},
{
"key": "learned",
"question": "Did you learn/try something new? (skill or activity)",
"type": "range",
"buttons": {
"5": "Learned multiple new things",
"4": "Learned some new things",
"3": "Learned something new",
"2": "Improved something existing",
"1": "Didn't learn anything",
"0": "I feel like I should learn more"
}
},
{
"key": "comfortZone",
"question": "Did you get out of your comfort zone",
"type": "range",
"buttons": {
"5": "Did something(s) I was really scared about",
"4": "Did something(s) I was worried about",
"3": "Did something I wouldn't have done before",
"2": "Did something new",
"1": "Did smaller tweaks",
"0": "Didn't do anything new"
}
},
{
"key": "problemSolving",
"question": "Did you work on any technical challenges and problem solving?",
"type": "range",
"buttons": {
"5": "Exciting challenges",
"4": "Interesting challenges",
"3": "Did some coding",
"2": "No actual challenges",
"1": "Just a little bit",
"0": "Nothing"
}
},
{
"key": "minutesRead",
"question": "How many minutes of Audible did you listen to today?",
"type": "number"
},
{
"question": "🧠 Let's talk productivity",
"type": "header"
},
{
"key": "meditated",
"question": "How many minutes did you meditate today?",
"type": "number"
},
{
"key": "mindWandering",
"question": "Did you feel like you had enough time for your mind to wander around?",
"type": "boolean"
},
{
"key": "watchedTV",
"question": "Did you watch TV or a movie?",
"type": "boolean"
},
{
"key": "numberOfWorkMeetings",
"question": "How many work meetings did you have today? This includes work-related phone calls",
"type": "number"
},
{
"key": "numberOfPersonalMeetings",
"question": "How many personal meetings did you have today? This includes all 1:1 meet-ups, coffees and lunches with friends",
"type": "number"
},
{
"key": "goalsNextDay",
"question": "Did you set goals for the next day?",
"type": "boolean"
},
{
"question": "🧩 Let's wrap things up",
"type": "header"
},
{
"key": "worryNotes",
"question": "Write down the number one thing you're worried about right now, and try to describe why you think it's an issue. If none comes to mind, run /skip",
"type": "text"
},
{
"key": "mainAccomplishment",
"question": "What was your main accomplishment of today",
"type": "text"
},
{
"key": "excitedAboutFuture",
"question": "Do you feel excited about what's ahead in the future?",
"type": "range",
"buttons": {
"5": "Pumped about what's next",
"4": "Excited about what's next",
"3": "Optimistic about what's next",
"2": "Feeling pretty good about it",
"1": "Some uncertainty about what's coming up",
"0": "Worried about what's next"
}
},
{
"key": "moodNotes",
"question": "What do you think was the main influence to your mood ratings today?",
"type": "text"
},
{
"key": "bedTime",
"question": "When did you go to bed tonight?",
"type": "range",
"buttons": {
"5": "Before 11:30",
"4": "Before midnight",
"3": "Before 0:30",
"2": "Before 1:00",
"1": "Before 1:30",
"0": "Later"
}
}
]
},
"week": {
"description": "Use this once a week, ideally Monday or Tuesday morning",
"schedule": "weekly",
"questions": [
{
"question": "💪 Let's talk fitness first",
"type": "header"
},
{
"question": "⌲ Now onto the body measurements, please make sure to enter the number in cm!",
"type": "header"
},
{
"key": "measurementTapeChest",
"question": "Chest tape measurement, covers lats, measure on one level, engage chest",
"type": "number"
},
{
"key": "measurementTapeRightArm",
"question": "Right arm tape measurement, lift up and flex",
"type": "number"
},
{
"key": "measurementTapeLeftArm",
"question": "Left arm tape measurement, lift up and flex",
"type": "number"
},
{
"key": "measurementTapeAboveBelly",
"question": "Measure 3 fingers above belly button",
"type": "number"
},
{
"key": "measurementTapeAroundBelly",
"question": "Measure around belly button",
"type": "number"
},
{
"key": "measurementTapeUnderBelly",
"question": "Measure 3 fingers under belly button",
"type": "number"
},
{
"key": "measurementTapeHip",
"question": "Measure tape around hip, should measure butt also",
"type": "number"
},
{
"key": "measurementTapeRightThigh",
"question": "Measure tape around right thigh, widest part of the leg, engage pressing down against the floor",
"type": "number"
},
{
"key": "measurementTapeLeftThigh",
"question": "Measure tape around left thigh, widest part of the leg, engage pressing down against the floor",
"type": "number"
},
{
"question": "🎅 Now onto the fat caliper measurements",
"type": "header"
},
{
"key": "measurementFatCaliperBiceps",
"question": "Fat caliper, average value for both left and right biceps",
"type": "number"
},
{
"key": "measurementFatCaliperAboveBelly",
"question": "Fat caliper, right above belly button, from top",
"type": "number"
},
{
"key": "measurementFatCaliperNextToBelly",
"question": "Fat caliper, right next to belly button, from top",
"type": "number"
},
{
"question": "💪 Enough measurements, let's talk fitness metadata",
"type": "header"
},
{
"key": "trainingAdherence",
"question": "How was last week's training sessions?",
"type": "range",
"buttons": {
"5": "Increased volume in all exercises",
"4": "Increased some volumes",
"3": "Workouts felt great",
"2": "Workouts were good",
"1": "Not enough energy for good workouts",
"0": "Worked out less than 3 times last week"
}
},
{
"key": "macrosCarbs",
"question": "How many daily grams of carbs was your MFP goal?",
"type": "number"
},
{
"key": "macrosProtein",
"question": "How many daily grams of protein was your MFP goal?",
"type": "number"
},
{
"key": "macrosFat",
"question": "How many daily grams of fat was your MFP goal?",
"type": "number"
},
{
"key": "macroNotes",
"question": "Notes about your macros, anything that stood out?",
"type": "text"
},
{
"key": "trainingNotes",
"question": "Notes about your training, anything that stood out?",
"type": "text"
},
{
"question": "🧠 Let's talk productivity",
"type": "header"
},
{
"question": "🕺 If you could describe the last week in one sentence, what stood out?",
"type": "text",
"key": "lastWeekSummaryText"
},
{
"key": "weekLifeProgress",
"question": "Do you feel like you moved into the right direction in life the past week?",
"type": "range",
"buttons": {
"5": "Had a plan and executed successfully",
"4": "Followed previous plan and continued",
"3": "Felt like it was the right direction",
"2": "Not sure",
"1": "Felt all over the place",
"0": "Unsure where to go"
}
},
{
"key": "openTrelloTasks",
"question": "How many open todos do you currently have? Take from https://whereisfelix.today",
"type": "number"
},
{
"key": "inboxZero",
"question": "Do you have less than 5 emails in your inbox?",
"type": "boolean"
},
{
"key": "weeklyComputerTime",
"question": "How many hours did you spend on your computer last week? Check Timing app, select `Past 7 days` and use `Total time`, round to nearest fullest hour",
"type": "number"
},
{
"key": "weeklyPhoneTime",
"question": "How many hours did you spend on your phone last week? Check Screen Time and remove all Fitness apps from the time",
"type": "number"
},
{
"question": "👥 Let's talk social life",
"type": "header"
},
{
"key": "enoughTimeFamily",
"question": "Do you feel like you've took enough time last week to spend with your family (siblings, parents and greater family)? If based outside Austria, apply this to FaceTime calls",
"type": "range",
"buttons": {
"5": "Spent enough time",
"4": "Spent a good amount of time",
"3": "Spent time with them",
"2": "Spent some time with them",
"1": "Should spend more time",
"0": "Wasn't able to spend time"
}
},
{
"key": "deepConversations",
"question": "Did you have deep conversations with close friends/family last week?",
"type": "range",
"buttons": {
"5": "Had one or more multi-hour long talks",
"4": "Had one more more insightful talks",
"3": "Some, but could be more",
"2": "Some, but should be more",
"1": "No real deep conversations",
"0": "No deep converations, but I need it"
}
},
{
"key": "sexualInteractions",
"question": "Sexual interactions",
"type": "range",
"buttons": {
"5": "",
"4": "",
"3": "",
"2": "",
"1": "",
"0": ""
}
},
{
"key": "sexLife",
"question": "Are you happy with your current sex life",
"type": "range",
"buttons": {
"5": "",
"4": "",
"3": "",
"2": "",
"1": "",
"0": ""
}
},
{
"question": "🎁 Let's wrap things up",
"type": "header"
},
{
"key": "travel",
"question": "How much did you travel last week?",
"type": "range",
"buttons": {
"5": "Mostly stationary, minimal commute",
"4": "Normal travel/commute",
"3": "More than usual travels through car or train",
"2": "Longer travels through car or train",
"1": "1 flight",
"0": "2 flights or more"
}
},
{
"key": "travelLiving",
"question": "Did you live stationary?",
"type": "range",
"buttons": {
"5": "Stayed in a familiar env",
"4": "Stayed in a semi-permanent env",
"3": "Stayed in a new environment",
"2": "Stayed at least 2 places",
"1": "Stayed at more than 3 places",
"0": "Lots of one-off stays"
}
},
{
"key": "urgeToTravel",
"question": "Do you feel like you have to travel somewhere, or otherwise you might be missing out?",
"type": "range",
"buttons": {
"5": "Happy and statisfied - no travels needed",
"4": "Happy with the current situation",
"3": "Got a little urge to go somewhere",
"2": "Feel like needing a little change",
"1": "I'd like to travel somewhere for a bit",
"0": "I'd like to do a longer travel again"
}
},
{
"key": "fomo",
"question": "Do you feel like you're missing out on things?",
"type": "range",
"buttons": {
"5": "Happy and statisfied",
"4": "Overall happy",
"3": "Did things, but could have done better",
"2": "Felt like I didn't do enough",
"1": "Felt like I missed out on things",
"0": "Felt like I missed out on major things"
}
},
{
"key": "playedComputerGamesAlone",
"question": "Did you play computer games by yourself last week?",
"type": "boolean"
},
{
"key": "playedComputerGamesFriends",
"question": "Did you play computer games with friends last week?",
"type": "boolean"
}
]
}
}
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