DAY 2- 6/2/25 - 3:30 Diary Entry

Ulcerative Colitis Anti Inflammatory Living Tracker 90 days Habits to Routine System Reset

I think that the fun part of working through a tracker in real time is to show how you build one for yourself, because although its my 2nd time doing a 90 day focused system reset...for my inflammatory triggers. I feel like each time you do it you realize, oh, theres something else ( in the early days of gettiing used to doing the daily tracker check in, that you want to add into for your habit building. I find that to be honestly both exciting and fascinating that the human brain is so simple yet so complex that although we may want to, with all our might, put down that .... chip ( Im addicted to those ) and you know that they are terrible for you. For me specifically its ketchup and potato chips...and omg.... Ketchup Chips.... Yum... Maybe I'll make some Zucchini, Tomato....some type of cheese chips... anyways, Back to the point, To grow on, The Power of Habit by, Charles Duhigg which I mentioned yesterday in my post about the importance of cues when you are trying to build a new habit. Well on that note- I believe the power of writing out a 90 day tracker by hand, each day for your hard system reset because you can do it by pencil. Afterwards,if you prefer paper or pen or notebook- or an app. I believe in the power of writing something down with paper and pen over and over and over again,

For 90 days, these habits. The very act of using a written tracker for 90 days, itself becomes a Cue to Break a massive Habit already. A part of your routine that is essentially and completely dedicated to making sure, you stay on track. And while not everyday can be 100% green every day, in terms of a tracker and especially when it comes to behavior change. Behavior change is also trickey in that to be successful at habit change you must be able to do a longitudinal study, because the goal is to create new routines. However one key indicator in building something that is not only going to be for 90 days, is going to be for a lifetime... Is to build it into your life. Into a plan that works for you. Its can be something simple and or complex that you want to change, but the method I use in my practice and tracker is, to associate a new cue in whatever current habit you have now.

Build a new cue for each new Habit to Routine item you have listed in your tracking system. Now this tracking system Ive been using some version of it my entire life, as to manage daily tasks. However this specific method I will be sharing with you is based on my ultimate goal of one day being in remission of Ulcerative Colitis, my Autoimmune Illness. It is a Chronic inflammatory disease that attacks your gut and there by systematically destroys your digestive system, and you alongside with it in a few ways. One of the ways it robs you of your dignity and independence, is a basic human function of controlling your bowels. In another equally serious way that is robs you of your light, is that if you have such a disease, that is labeled as a Inflammatory Bowel Disease, your body has ulcers in your colon, and your body can no longer, absorb nutrients the way it was meant to. Furthermore, as a result of your body not being to absorb nutrients, your wake up tired after 9 hours of sleep. You live deprived of the energy that lived within you...also the nutrients that your body can no longer take in...so all those things that need nutrients also go, including your nails, your hair, and your body is aching in pain.

Not to mention, you cannot eat anything you feel anymore, because it upsets your stomach to the point that, its not a "stomach ache", Ulcerative Colitis, is ulcers in your colon, so everything ontop, you live with the constant trauma, that you have blood in your stools. So everytime you go to the bathroom you are scared and terrified to see how bad the clots will be. My iron was so low, I needed a blood transfusion, twice. Blood transfusions, are something I never recommend because theres a risk of an allergic reaction because it is someone else's blood, and while they match it as best as they can, you just never know. I learned this terrifying bit of news, while seated for my first one. I had begun to feel itchy and what I didn't know was, that you may have an allergic reaction as such as, your body doesn't for example ... stop being itchy. I first showed signed of Ulcertive Colitis in 2017, and I have been living with this diagnosis for a long time and have as anyone with a chronic illness, have days I have suffered, days I have learned, days I have grown, days I have lost. All in all its steps that we take towards growth through learning. A lesson that can only be taught in experiences over time. I am currently on life saving medication, vedolizumab. Vedolizumab is a biologic medication used to treat moderate to severe ulcerative colitis and Crohn’s disease. It works by targeting a specific protein in the immune system to reduce gut inflammation—unlike general immune suppressants, it's gut-specific. My goal is to focus on living an anti inflammatory lifestyle, and to adopt as many changes as I feel I can realistically to achieve those goals. I want to find a balance to do something I did once before in 2019, go in to remission and become less dependent on any sort of medication. I'm currently taking this medication, every 4 weeks. While most people on this medication take it every 8 weeks , so my first step of my goals is to start working towards less dependence of this medication. While life saving, I do not want to depend on anything besides me to make sure I still am able to hike in the woods, and enjoy sound bathing in a forest, well into my 80s, and not this medication. I know I can do it, and if you are interested in just adjusting your life trajectory, even by a little bit to reduce inflammation, I won't only be sharing my diet in these entries, I will also be sharing my best practices for red light therapy, and how much salt you should drink to replenish your electrolytes. If you are interested in changing anything in your life, pull out a pencil. and paper, and start imagining what you want your life to look like in 90 days, the new year you, all those things you would want to be apart of your new year resolutions, It can be learning a new language or eliminating sugar from your diet. It can be to have healthier hair or to pass your next major exam. It can be a wedding that your planning or a trip to the East that you want to organize for. The beauty of the tracking system I will share with you, is that the principles can be applies to any set of goals, and habits. One of the most powerful aspects of this tracking system—rooted in cues and habit change—is that the simple act of handwriting your daily tracker becomes a cue in itself .

Now back to my tracking system- Where I show you anti inflammatory practices, and how I will use my tracking system to keep myself on trajectory to one day be in remission and off all live saving medications. Along the way there is are stories too, that I will share with this new sweet and small community. Where we just meet because we all are aligned in our deep investment to health and spirituality. Thanks for taking the time to read- My new alarm that I am using for my cue reminder is going off. So Im off to my next task. Check in with you all later. xx Fai