I enjoyed reading this. somehow its the "taking notes" that's missing out in my routine. And I agree about doing small things and doing them consistently makes all the difference compared to like planning this whole big goal or action step and in the process abandoning such because it felt too much for me.
When you are sitting at your computer the whole time, you are bound to have some problems with your back, specifically, your lower back.
I've been having one and this put me back to my yoga practice.
Taking notes is actually one of my latest additions. And I promise you, it helped me a lot. Do you know how many times you have that moment where you don't know what to do (but you really want to be doing something) and ask yourself where are all the ideas I had yesterday, last week or just a couple of hours ago? If you have notes, you will never have this problem again. Easy as that :D