Daily Habit Checkin
lauriekallis
Posts: 4,770 Member
What habits are you trying to develop?
Here is a place to share your new habit goals and checkin daily to let us know how you are doing.
List the habits that you are working on (4 or 5 or ?) - and whether you met them or not. You can add/but don't have to more detail explaining your day.
Here is a sample daily checkin of a very very zealous loser - with many habits in development
Feb 1:
Calories: eat at or under 1500 goal 5 days/at maintenance 2 days. Yes. Under goal - 1400 calories
Exercise: 10,000 steps. Yes
Water: drink 96 oz. No - 72 oz
Protein: eat 100g. No - 81 g!
Mindfulness: eat only when hungry-no mindless snacking. Yes
Sleep: 8 hours. Yes
Eating Window: no eating after 8 p.m. No - had a snack at midnight.
Earned 4 points toward a weekly potential of 49 points.
At the end of the week - I'll post a chart tracking how we did.
** Special Request **
When you post your daily habit checkin - will you please write your total at the bottom? ie: 4 points out of 6 - or - all points
Today when I was pulling the table together I had to check and double check to make sure I wasn't miscounting. lol. I'd rather trust you to do your daily counts than mess them up myself!
Here is a place to share your new habit goals and checkin daily to let us know how you are doing.
List the habits that you are working on (4 or 5 or ?) - and whether you met them or not. You can add/but don't have to more detail explaining your day.
Here is a sample daily checkin of a very very zealous loser - with many habits in development
Feb 1:
Calories: eat at or under 1500 goal 5 days/at maintenance 2 days. Yes. Under goal - 1400 calories
Exercise: 10,000 steps. Yes
Water: drink 96 oz. No - 72 oz
Protein: eat 100g. No - 81 g!
Mindfulness: eat only when hungry-no mindless snacking. Yes
Sleep: 8 hours. Yes
Eating Window: no eating after 8 p.m. No - had a snack at midnight.
Earned 4 points toward a weekly potential of 49 points.
At the end of the week - I'll post a chart tracking how we did.
** Special Request **
When you post your daily habit checkin - will you please write your total at the bottom? ie: 4 points out of 6 - or - all points
Today when I was pulling the table together I had to check and double check to make sure I wasn't miscounting. lol. I'd rather trust you to do your daily counts than mess them up myself!
1
Replies
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What day are we starting?....how do you score the points?.....I think this will be great for me to work on new habits!0
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I'm already kind of doing this on my newsfeed for a Countdown Challenge I'm doing, but suppose I can do it here to:
My countdown challenge is for the whole month some are averages across the month, some weekly targets, some daily, so I will stick with the daily goals only here, but this is what I am doing for the whole month:
8000 steps per day (Averaged across the whole month)
7 hours sleep per day (Daily minimum)
60 mins TV max per day (will carry unused time though as most of my current series are 45 min episodes)
5 min yoga or meditation per day (Daily minimum)
4 portions of protein per day (Protein portion for this = 20g, Daily minimum)
3 strength training sessions per week (Weeky goal for Strava Challenge)
250 cal deficit (Averaged across the whole month - daily goal is just to be in a deficit)
100% consistent and accurate logging (Daily) - log everything and check accuracy in terms of nutrition & portion size.
Day 1
👣 9220/8000 steps (avg)✅
🛌 9:45/7 hours sleep (min)✅
📺 45/60 mins TV (max)✅
🧘♀️ 8/5 mins meditation/yoga (min.)✅
🐔 4 /4 x 20g protein per day (min)✅
📉 In a deficit ✅
🧮 Logging done ✅
7/49
Day 2
👣 5920/8000 steps (avg) Avg 8148✅
🛌 8.5/7 hours sleep (min)✅
📺 1hr 30 /60 mins TV (max)❌
🧘♀️ 10/5 mins meditation/yoga (min.)✅
🐔 4/4 x 20g protein per day (min)✅
📉 In a deficit ✅
🧮 Logging done ✅
13/49
Day 3
👣 8354/8000 steps (avg) 8406 avg✅
🛌 7hrs 16/7 hours sleep (min)✅
📺 45/60 mins TV (max)✅
🧘♀️ 15/5 mins meditation/yoga (min.)✅
🐔 4/4 x 20g protein per day (min)✅
📉 In a deficit ✅
🧮 Logging done ✅
20/491 -
conniewilkins56 wrote: »What day are we starting?....how do you score the points?.....I think this will be great for me to work on new habits!
We get one point for every "met" goal each day. The total is how many we will accomplish in a week if we meet them all.
If someone only works out 4 days a week - that is cool - only 4 will be added to the potential total for that week.1 -
tinkerbellang83 wrote: »... I will stick with the daily goals only here
You have this down! Thank you for adding all of these....they are very inspirational!
2 -
💜FEB GOALS💜
Day 4
👣 5000/8000 steps (avg) 7475 average❌
🛌 8hr 30 mins/7 hours sleep (min)✅
📺 0/60 mins TV (max)✅
🧘♀️ 10/5 mins meditation/yoga (min.)✅
🐔 2.5/4 x 20g protein per day (min)❌
📉 In a deficit ✅
🧮 Logging done ✅
25/491 -
February 3, 2020
✅ - avoid refined carbs.
✅ - take 15,000 steps. 15,100.
✅ - drink 80 oz water. 90 oz today! It is becoming easier.
✅ - 1000 Calorie Deficit 5 days/Maintenance 2 days. 1265
✅ - respect hunger cues/develop ideal eating window. No mindless eating. Finished at 10:30 p.m.
5 points earned toward a weekly potential of 352 -
You are both doing great!....I need to come up with good habits I do every day!1
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conniewilkins56 wrote: »You are both doing great!....I need to come up with good habits I do every day!
Or good habits that you want to do but aren't yet? A few of these I started just when I joined the other group a few weeks ago. They were pretty hit and miss for a few days - both "meeting" them and figuring out what it was that I really wanted to do - so I kept changing them as I figured it out
I figured I would start posting here now so we can all get ready for next week...and @tinkerbellang83 inspired me. I might just add a few or ??????2 -
February 4, 2020
✅ - avoid refined carbs.
✅ - take 15,000 steps. 19,500.
✅ - drink 80 oz water. 80 oz today.
✅ - 1000 Calorie Deficit 5 days/Maintenance 2 days. 1389
✅ - respect hunger cues/shorten eating window. No mindless eating. Trying more for breakfast! End at 10:30.
5 points earned toward a weekly potential of 352 -
conniewilkins56 wrote: »You are both doing great!....I need to come up with good habits I do every day!
I was thinking of this today while I was walking....and thought that you resisting the scale is certainly a worthy "habit" ! I'm not sure I could do that. Well I'm actually pretty certain I couldn't. lol1 -
💜FEB GOALS💜
Day 5
👣 7000/8000 steps (avg) 7409 Avg ❌
🛌 7hr 15/7 hours sleep (min) ✅
📺 N/A on weekends ✅
🧘♀️ 10/5 mins meditation/yoga (min)✅
🐔 4.5/4 x 20g protein per day (min)✅
📉 In a deficit ❌
🧮 Logging done ✅
30/491 -
Feb. 5 Goals
1) Did not step on the scales
2) Slept 8 hours
3) Weighed and Measured every morsel of food
4) Walked to the mail box
5) Logging done!
6) Stayed under my calorie goal for the day
All 6 completed!....This is a good start!0 -
Not sure I understand this... let me try this...
Week of Feb 5th goals Monday through Sunday
Calories: get as close as you can to your goal 6 days this week without going over
1.✅ 2.✅ 3.✅ 4.✅ 5.✅ 6. and eat at maintenance 1 day this week, 7.
(I haven't ever done this one eat at maintenance 1 day but I'm kinda hoping it will be the change up I need to help)
Exercise: go to the gym 3 days this week 1.✅2.✅ 3.
Water: drink 6 cups of water each day
1. ✅2.✅ 3.✅ 4.❌ 5.✅ 6. 7.
2.
Sleep: by midnight each night
1.❌ 2.✅ 3.✅ 4.❌ 5. 6. 7.
Eating: don't eat after 10
1.✅ 2.✅ 3.❌ 4.✅ 5.❌ 6. 7.
Is this kind of what we are trying to do here?
I have no idea if I understand how to do this.2 -
Rashel_kitten wrote: »Not sure I understand this... let me try this...
Think you got the gist of it! We are going to check in every day though and tally it up at the end of each week. Hopefully it will give us a sense of accountability, and a reason to checkin every day!
We are officially starting this coming Monday....just practicing now. So glad you are joining us!2 -
conniewilkins56 wrote: »Feb. 5 Goals...All 6 completed!....This is a good start!
You got this!
I really think this is going to be fun. And inspiring. Not sure which one is more important...I'm leaning toward fun. lol.
1 -
February 5, 2020
✅ - avoid refined carbs.
✅ - take 15,000 steps. 17,500.
✅ - drink 80 oz water. 85 oz.
✅ - 1000 Calorie Deficit 5 days/Maintenance 2 days. 1275
❎ - respect hunger cues/develop ideal eating window. Bought a small package of dates - ate way more of those than I planned/was necessary.
4 points earned toward a weekly potential of 351 -
[/quote]
We are officially starting this coming Monday....just practicing now. So glad you are joining us![/quote]
Awesome I came back in just in time then!
3 -
Rashel_kitten wrote: »
We are officially starting this coming Monday....just practicing now. So glad you are joining us![/quote]
Awesome I came back in just in time then!
[/quote]Rashel_kitten wrote: »
We are officially starting this coming Monday....just practicing now. So glad you are joining us![/quote]
Awesome I came back in just in time then!
[/quote]
And we are so happy you are here!....I always say that if I can lose weight, anyone can!...I only wish I had done this at your age!....you are going to do it!1 -
💜FEB GOALS💜
Day 6
👣 11534/8000 steps (avg) 8123 avg✅
🛌 9hr 45mins/7 hours sleep (min)✅
📺 N/A weekends✅
🧘♀️ 10/5 mins meditation/yoga (min.)✅
🐔 6/4 x 20g protein per day (min)✅
📉 In a deficit ✅
🧮 Logging done ✅
37/491 -
February 6, 2020
✅ - avoid refined carbs.
❎ - take 15,000 steps. 10,000.
✅ - drink 80 oz water.
✅ - 1000 Calorie Deficit 5 days/Maintenance 2 days. 850 deficit - count as maintenance
✅ - respect hunger cues/develop ideal eating window. No mindless eating. Done at 10:30.
4 points earned toward a weekly potential of 352 -
💜FEB GOALS💜
Day 7
👣 3942/8000 steps (avg) 7555 avg1❌
🛌 8hr 25mins/7 hours sleep (min)✅
📺 N/A weekends✅
🧘♀️ 10/5 mins meditation/yoga (min.)✅
🐔 6.5/4 x 20g protein per day (min)✅
📉 In a deficit ❌
🧮 Logging done ✅
42/49 Week 1
So when we get officially started next week I need to pull my socks up on steps. Deficit and Protein intake is actually spot on across the week.2 -
@tinkerbellang83 - I'm curious....I don't undertand your protein description?1
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lauriekallis wrote: »@tinkerbellang83 - I'm curious....I don't undertand your protein description?
I am aiming for 4 portions of Protein, I consider a portion of protein to be 20 grams. So yesterday I got 6.5 portions (130g) in. It's just the way I've done it for my Countdown Challenge, basically I am aiming for 80g minimum per day for now, but I'd used no 8 for my steps (8000).1 -
tinkerbellang83 wrote: »lauriekallis wrote: »@tinkerbellang83 - I'm curious....I don't undertand your protein description?
I am aiming for 4 portions of Protein, I consider a portion of protein to be 20 grams. So yesterday I got 6.5 portions (130g) in. It's just the way I've done it for my Countdown Challenge, basically I am aiming for 80g minimum per day for now, but I'd used no 8 for my steps (8000).
Thank you! I thought maybe something like that but wasn't sure and I always learn so much around here, so I didn't want to miss something
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February 7, 2020
✅ - avoid refined carbs.
❎ - take 15,000 steps. 8,000. Very very cold here! And I was really lazy yesterday...lol
✅ - drink 80 oz water. 90!
✅ - 1000 Calorie Deficit 5 days/Maintenance 2 days.
✅ - respect hunger cues/develop ideal eating window. No mindless eating. Done at 10:30.
4 points earned toward a weekly potential of 352 -
Hi! I've also set my goals:
- eat less than 1800 cal
- mean of 10,000 steps /day
- read 30 min / day
2 -
1) stayed off the scales
2) stayed under calorie goal
3) slept 8 hours
4) weighed and measured every morsel of food
5) walked to mail box
5 points!....yay me!3 -
💜FEB GOALS💜
Week 2 Day 1
👣 9400/8000 steps (avg) 7785 avg✅
🛌 8hr 25mins/7 hours sleep (min)✅
📺 90/60 mins TV (max)❌
🧘♀️ 10/5 mins meditation/yoga (min.)✅
🐔 7/4 x 20g protein per day (min)✅
📉 In a deficit ✅
🧮 Logging done ✅
6/46 (TV goal is Mon-Thurs only so 7 goals Mon-Thurs, 6 goals Fri-Sun)
1 -
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February 8, 2020
✅ - avoid refined carbs.
✅ - take 15,000 steps. 18,000 - despite the cold. Lots of layers. Extra weight burns more calories maybe?
✅ - drink 80 oz water. 90!
✅ - 1,000 Calorie Deficit 5 days/Maintenance 2 days. 1,400-fell asleep early
✅ - respect hunger cues/develop ideal eating window. No mindless eating. Done at 8!
5 points earned toward a weekly potential of 352
