gagamanmu wrote:1. how do i assess my current level so that i could set up realistic goals based on that ? How do i differentiate between what is realistic and unrealistic for me?
What goals are you finding it difficult to establish a "current level"?
If a goal is to loose weight then you find your current weight by getting on a scale. If you want to get stronger by doing pullups, then you establish your current level by seeing how many you can do.
For the most part, establishing a current level is fairly easy. You establish a "baseline" or take a "pretest".
What is realistic is to set an incremental, short term improvement over the current level. Let's use your "getting up at 9 O'clock". The "current level" might be that you are sleeping 12 hours a day. It is not that hard to determine the current level. There are plenty of ways to track how many hours you sleep each day and to calculate the average.
A realistic goal, then, might be to only sleep an average of 11 hours a day for the next two weeks. Can I achieve this goal? I set my alarm and day after day I fail. I keep hitting the snooze button. After two weeks, I have made zero progress. Having learned 11 hours a day was not realistic, I dial back my goal. For the next two weeks I am going to try to sleep no more than 11.5 hours a day.
Conversely, maybe I achieved my 11 hour a day goal, allowing me to celebrate my success and set a new two week goal of only sleeping 10 hours.
Point being, you can dial in your goals by making small, incremental adjustments. This helps establish a solid foundation of what you currently can achieve, and then you build slowly off the foundation.