This June I Will....
themedalist
Posts: 3,218 Member
Swimming pools, gardening, masks, backyard BBQs with friends 6 feet away....hello Summer 2020!! This certainly will be a summer unlike any in the past, but there are still lots of ways to enjoy the outdoors, even if it means modifying how we do things.
Personally, my favorite part of summer is the abundant sunshine!
Let's keep the momentum going on building healthy habits. What habit would you like to work on in June? Or is it a continuation of what you worked on last month?
If you are new to our group, welcome! Please let us know what you will be working on and how we can help! Just a suggestion: set a reminder to check-in periodically with us. Check-in daily, weekly, or as often as works for you, but let us know how you are progressing! We're here to support and encourage you, but if you don't post, we can't cheer you on!
You might frame your goal along these lines:
1. My goal for this month (This June I will...")
2. The small actions I’ll be taking to accomplish this goal
3. The trigger or cue to remember to do my habit
4. How often will you do your new habit (daily is best if possible)
5. What reward will you immediately give yourself for doing your habit? (Small positive feedbacks can help cement the habit you are trying to build.)
6. What help do you need from us?
7. What does success look like to you at the end of June?
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It's a back to basics challenge for me this month. I need to return to daily food logging. Anytime I move away from tracking my food regularly, the pounds creep back on. When I write it down, it seems more real to me. I make better food choices. I need to log my food.
This June I will: log at least 18 of 21 meals each week
The small actions I’ll be taking to accomplish this goal: log each meal
The trigger or cue to remember to do my habit: When I bite it, I will write it.
How often will you do your new habit: Daily
What reward will you immediately give yourself for doing your habit?: "High-five, me!"
What does success look like to you at the end of June? I'll have lost the few pounds that I've gained over the winter. And I like seeing a filled in MFP diary!4 -
For June I decided on concentrating on my new tracker. It is not as fancy as @77tes but I was able to create it and print it off.
This June I will: log everything on my tracker
The small actions I’ll be taking to accomplish this goal: After each new habit I will color it in
The trigger or cue to remember to do my habit: When I say DONE ✅ I write it
How often will you do your new habit: Daily throughout the day
What reward will you immediately give yourself for doing your habit?: Enthusiastically High-five myself in the mirror
What does success look like to you at the end of June? Blood pressure down, weight down, being happy for completing the tracker and a visual: a COLORFUL Tracker.
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This month is all about making better decisions for my overall health.
1. My goal for this month (This June I will...") eat better, stay healthy
2. The small actions I’ll be taking to accomplish this goal: exercise, eat right, work on my emotional health
3. The trigger or cue to remember to do my habit: exercise wardrobe, meal planning, anxiety courses
4. How often will you do your new habit (daily is best if possible) Daily
5. What reward will you immediately give yourself for doing your habit? (Small positive feedbacks can help cement the habit you are trying to build.)I will continue to give myself credit for the hard work.
6. What help do you need from us? support
7. What does success look like to you at the end of June? Happiness and health!
Hope everyone is doing well!!2 -
I was actually thinking about how I’m more stressed and not as happy as usual. The Joyful June Challenge is a great idea to help respond to the problem, but I’m also planning on adding meditation to my day. I have kind of resisted trying meditation, but I resisted yoga, too, and now I love it.
1. This June I will meditate.
2. The small actions I’ll be taking to accomplish this goal: I will do a brief meditation (at least 5 minutes).
3. The trigger or cue to remember to do my habit: When I sit down to start my yoga I will start a guided meditation video first.
4. How often will you do your new habit: Daily
5. What reward will you immediately give yourself for doing your habit? Silent applause 👏
6. What help do you need from us? Be here for accountability
7. What does success look like to you at the end of June? I will be feeling less stressed.4 -
June: improve nutritional quality back to where it was.
I have the genes that indicate greater risk of Alzheimer’s & (as reported once so far) higher risk of dying if I get COVID. I wish I’d never found this out.
The research shows people of normal weight & regular exercisers lower their risk dramatically. And diet quality plays a role.
Based upon “The MIND Diet” I’ve set the following goals:
** Leafy greens 6/7 days (great for brain health)
Berries 2 servings per week
* Another vegetable daily
*** Fish 2 times per week
Poultry 2+ times per week
*** Beans 2 servings per week (and I’ll work up to 3-4 in July)
*** Olive oil - 1 T daily
The more stars, the less I am doing it currently.
Reward: Peace of Mind that I’m doing all I can to help me beat the odds. Control what we can control & let the rest go.
I will add dots each day to indicate the things I ate, and post the updated tracker once or twice a week!
Should be fun! And I ate this way before & felt Great!!
Thank you!6 -
@MadisonMolly2017 what a creative tracker🙂!2
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Today I am adding to my list of very small easy daily habits "take my multivitamin and Vit D". All of my habits this month are things that I do sporadically when I think about them, but now I will do them mindfully in hopes that they become daily habits that I don't have to think about.4
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Great chart @MadisonMolly2017 . Alzheimer also known as Type 3 diabetes. High processed carbs and excess sugars and a unhealthy lifestyle contributes. I wish I could eat beans. I love them. This will be interesting to see your dots!! Good luck!2
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@nebslp good habit! I always forget to take mine. Good luck.2
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I finally figured out what my habit for June will be. I decided that with everything going on in the outside world, as well as within my own self, that what I need is a fun, old school habit to get back to and track. Totally old school, so even my E-reader or reading apps on my phone or iPad won't count here.
I'm going to read a paper copy 📖 of a classic novel. So this will be all for fun, with no self improvement, or health information, or spiritually focused, or any positive thinking, or changing myself in anyway sort of book allowed. (Although those are always good to read and I still can read anything else in any format I want to, but they won't count toward my habit tracking 📅📊 this month). Even any digital or audio copy of the current novel won't count 😄.
I have a series of Jane Austen's novels that were annotated by David Shapard that I haven't gotten around to really reading yet. So this month I will begin to read them! I have begun one of them any number of times but it keeps getting put off by something that seems more important, or more pressing, or even more interesting or useful...
Why I like this series...If there is a custom or historical reference, for example, that I want to understand better, or a word to be defined as used back then, I can glance at the opposite page where the annotations are, instead of a footnote, for easy viewing. If not I keep on reading the novel without interruption.
So many words have changed meanings or are not in usage anymore, for example, since the classics were written, that one of the reasons that I love to read them on my E-reader is for the easy access to a dictionary. But these books have such words defined on the opposite page.
Since the last several months I've posted here quite sporadically at best, or basically very absent here more often than not, I went back the last few months to catch up on how everyone has been doing. I have enjoyed looking at all the beautiful, fun, as well as very colorful habit trackers that some have created the last several months. So Awesome!! And thank you for sharing. I love all the creativity that is so evident in this group. And thank you for all the pictures included.
So on to tracking and posting later on today. Right now I need to start my husband's supper.
🤠🌺
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@texasgardnr that is an awesome goal! Guilt free food for the soul❤️3
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My day 5 lifetime daily goal that I added has a twist to it. I love being outside but so many days I just don’t feel like going out...maybe something to do with having to put my shoes on😂. Today’s goal is “I will go outside and check the birdbath to see if it needs water or cleaning.” The twist is I took my garden gloves and camera with me and loved it out there so much I weeded the entire hosta bed by the birdbath, so tomorrow it will be ready to plant more flowers. It might be too late to transplant but I’m going to try to move some from another area. This evening I dug/pulled up more black mat covered in 2-3” of dirt and dug weeds, mostly broadleaf grasses, out of places where there wasn’t a mat. That particular area is probably 20X60 feet and I’m about 1/4 of the way done. Maybe not quite that big but now I made myself curious so I will have to measure it tomorrow 🙄 And the birdbath was just fine, too😃4
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prgirl39mfp wrote: »Great chart @MadisonMolly2017 . Alzheimer also known as Type 3 diabetes. High processed carbs and excess sugars and a unhealthy lifestyle contributes. I wish I could eat beans. I love them. This will be interesting to see your dots!! Good luck!
Thank you! @prgirl39mfp
Yes, luckily those days are behind me!
My exercise alone should drop my risk 45% I learned & Normal BMI a significant additional decrease!!2 -
The first step for changes for me is accurate tracking. Here it is for June 5
Tummy not happy so veggies low. Ditto beans.
I’ll get there!!2 -
@texasgardnr , I love your June goal! My daughters and I are reading Jane Austen, too! We particularly chose her to provide more happiness into our day. A chapter a day keep the dementors away - wait that is Harry Potter, not Jane Austen. 🤣 We started with her Early and unfinished works, which we’ll probably finish on Sunday. We’ll start Northanger Abbey on Monday, and we are hoping granddaughters will join us.4
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@MadisonMolly2017 , this tracker is such a great one - more creative every month! Just looking at it makes me want to eat the good stuff!
@nebslp, I love your one thing goal and you are so inspiring with your gardening!2 -
@77tes, your post had me cracking up and giggling. I started with Sense and Sensibility because it is her first published work. read: 📖, did not read 📘.
June 5 📖 (introduction)
June 6 📖
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So day 6 of June had me meditating. I’ve had the Calm app for over a year and my stats say I’ve used it only 33 times. I think it was very inexpensive at first but when it automatically renewed I was pretty shocked at the price. I think it was $70 or something like that😳. So now that meditation is a daily goal, I will be putting it to good use. All other goals are settling in well and I’m finding that often one thing triggers another🙂4
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June 7: Should I log everything I eat? I spent hours debating in my mind whether or not to choose this goal today. Yes, the pros won out in the end.
Pros: I've done it before for a month and it was hard, but I did it so I know it's possible. It's a great way to hold myself accountable. It's effective for weight loss. Many people say they logged religiously and the result was losing weight and keeping it off. And there are more reasons to say yes to logging. But...
Con: Deep down I know this goal has every chance of fizzling out in the long haul. I don't have confidence that I can do it and every goal I have this month has to be tiny and easily accomplished. I need to build confidence in myself that I am reliable. If I say I will do this goal, I will do it. I have failed myself too many times.
So saying yes to logging every morsel was a huge decision! I analyzed what made it feel so huge. Such as, I need to grab my ipad and log immediately or I will forget that handful of walnuts that grabbed my attention while walking past the jar. It's not always convenient and sometimes I don't like what I see... too many calories, less than desirable macro balance, etc.
However, I need to do this, so how can I make it doable? I'm going to try this even though I'm less than totally confident that I can keep it up indefinitely. I have decided not to focus on calories or macros, not even to putting it in my daily food log every day. But I will use the voice memo on my phone to record every morsel I eat, add the time, and maybe even how I'm feeling sometimes. Then at the end of the day, IF i choose to, I will transfer it to my MFP food diary. The key here to success is not having so many rules, not making it so overwhelming. I might be able to do this. You guys, this is actually scary!4 -
@MadisonMolly2017 what a creative tracker🙂!
Completely agree! @MadisonMolly2017, it's gorgeous! You are so talented!2 -
@texasgardnr, what a wonderful June goal! Going "old school" and reading some Jane Austen books is a fantastic goal for this month!2
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Today I am adding to my list of very small easy daily habits "take my multivitamin and Vit D". All of my habits this month are things that I do sporadically when I think about them, but now I will do them mindfully in hopes that they become daily habits that I don't have to think about.
I really like your small easy daily improvements goal. @nebslp. Little changes done everyday compound into big impacts!2 -
So day 6 of June had me meditating. I’ve had the Calm app for over a year and my stats say I’ve used it only 33 times. I think it was very inexpensive at first but when it automatically renewed I was pretty shocked at the price. I think it was $70 or something like that😳. So now that meditation is a daily goal, I will be putting it to good use. All other goals are settling in well and I’m finding that often one thing triggers another🙂
The Calm app is expensive but it has changed my life. I do the Daily Calm (almost) every morning and it's a great way to launch the day. And I love the library of Sleep Stories.3 -
Not quite one week into June and I've logged every meal so far. I put the grapes on the scale and logged the grams eaten. I put the raisin brain on the scale. I put everything on the scale before I eat it. I even put me on the scale and I'm down a pound.
Logging works.5 -
@nebslp, I just saw your logging post after I posted about logging. And I hear you about whether you can keep it up every day and if it fits into your small daily improvements plan. For me, logging is essential for both maintenance and for losing weight. But they are very different! I've stayed at basically the same weight for 8 years now. I mostly logged my food intake those 8 years, but wasn't too concerned about being super accurate (no food scales). Just the broad strokes was all it took, about 2-3 minutes a day. Maintenance is pretty forgiving.
But when I moved away from logging completely over the last few months and threw in a pandemic, well, I've gained about 5 pounds. Because I simply will not allow those 5 pounds to spiral to 50 pounds regained, I'm nipping this in the bud.
I lose track of what I've eaten if I don't write it down.2 -
My goals for June are going well. I’ve chosen for my month’s theme - Peace. I’ve meditated every day so far, and am finding it very helpful, but I’m still feeling lots of stress, so I definitely need to keep it up.
My June tracker so far:
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This has turned out to be tracking, rather than a goal...
So although some of them are not going well, my overall diet quality is improving as I’ve cut out crackers, pretzels, salted nuts, and chocolates (other than my regular Scharfenberger 82% which does not “call to me.” I am also increasing protein percentage eaten.
These were all things I did not buy pre-COVID but have groceries delivered, I’d see them In the apps. Self-correcting that now.
BP is Normal, but up from where it was.
So I’ll track these others this month and my goal will be to continue not to consume the 4 foods listed above, beginning today.
June 7 0/4 ❤️
June 8
9
10
As of June 7
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themedalist wrote: »@MadisonMolly2017 what a creative tracker🙂!
Completely agree! @MadisonMolly2017, it's gorgeous! You are so talented!
Thank you @nebslp, @77tes (I love your’s!!), and @themedalist ❣️❣️❣️3
