365 Days.Small Steps. Big Change.

Highlights & Milestones

May 2026. A month that took something out of me. One that started strong, shifted in the middle — and that I documented completely nonetheless. All 31 days. That's no small thing, even if it doesn't always feel that way.

The first half of the month had real energy. I introduced the nutrition score, completely reset my pantry, planned meals, and stayed smoke-free for almost the entire first 15 days. On May 6th, I consciously set myself the goal of getting below 95 kg by May 16th — that goal drove me through the first half of the month. And the thought I noted on May 4th still holds true: quitting smoking showed me that I can do it when I truly want to. That stays with me.

What also stays: a best daily score of 9.7 out of 10. On that day, everything clicked — the meals, the quality, the mindfulness. I know it's possible.

The Three Pillars

Movement was actually my strongest pillar in May — 74% of days with good activity, meaning either 10,000+ steps, a workout, or both. The monthly average of 11,817 steps speaks for itself. Even in phases where other things fell apart, I often still moved. That tells me: movement is the most deeply rooted. It's the most stable.

Nutrition was a rollercoaster. 68% of days with at least two good meals — that sounds like mediocrity, and honestly, that's what it was. The average score of 6.0 out of 10 across 29 tracked days reflects that. Only 6 days reached the target of ≥ 8.0. The second half of the month dragged the picture down significantly: several days with no logged meals at all, many with just one. On top of that, I had sweets on 16 out of 31 days — I know that's also connected to quitting smoking. But 15 clean days show that the other half is possible too.

Quitting smoking — and here I have to be honest. 55% of days smoke-free or with nicotine replacement, 45% with cigarettes. The first half of the month went well, the first 15 days almost entirely without smoking. Then May 16th came as the first relapse — and after that, it didn't stop again. From May 20th onwards, I smoked every day until the end of the month. That hurts to see in black and white like this.

Metrics at a Glance

• Weight (avg): 97.7 kg
• Body fat (avg): 34.2%
• Steps (avg/day): 11,817
• Water (avg/day): 1,831 ml
• Cola Zero (avg/day): 1,263 ml
• Sweets: 16 out of 31 days
• Nutrition score (avg): 6.0 / 10 (best day: 9.7)
• Days meeting score target (≥ 8.0): 6 out of 29
• Pages read: 96 (Neuromancer: 71 p. | The Fat Loss Compendium: 25 p.)

The Cola Zero consumption stands out to me — nearly 1.3 litres daily on average, while water sits at just under 1.8 litres. I'd like to shift that ratio. The water intake is actually already close to where I want it, but Cola Zero is still taking up too much space.

Personal Reflection & Outlook

If I'm being honest: May was a month that challenged me — not because of the numbers, but because of what lies behind the second half of the month. Something tipped around May 16th. Three days with almost no nutrition and barely any movement, then the smoking came back and didn't leave again. I don't know exactly what was going on at the time — but I can feel that it wasn't simply laziness. There was something there.

What keeps me going regardless: I didn't stop documenting. Even on the days when nothing was right. MINIMAL, NONE, SMOKED — written down. That's no triumph, but it is honesty. And that's the foundation I can keep building on.

Movement shows me what's possible when something is truly anchored. 11,817 steps on average — that's strong, that's a real number. I want nutrition and quitting smoking to get there too. Not as a duty, but as something that goes without saying.

For June, I'm going to resist dramatising the relapse as some grand new beginning, and simply start again — quietly, without a big run-up. Keep tracking the nutrition score, even when it's low. Aim for more days at ≥ 8.0. And understand what happened in mid-May — so that next time I notice sooner when things are starting to tip.

96 pages read is more than nothing, by the way. Neuromancer has got its hooks in me — I'm curious to see where it goes from here.