January 10
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Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Happy 2nd Monday of 2022! As we head into the second week of the year, I’m curious if any of us made new year resolutions. If so, how are you doing so far in maintaining them? Are you still as determined to stick to them as you were a week ago? Or is your resolve starting to wane? Statistics show that not too many of us are able to successfully implement our new year’s resolutions. So what do the majority of us do wrong when applying these new habits? James Clear, author of the #1 New York Times bestseller, Atomic Habits, has some insights into 5 of the most common mistakes that cause new habits to fail. He also suggests solutions to overcome them. If you are interested, please feel free to read his article below.
https://jamesclear.com/habits-fail
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Monday Jan 10
Exercise: Yes 25 minute dog walk and 30 minute Body Combat workout
Tracked all: Yes (including the macadamia nuts I shouldn't have snacked on)
Calories under: Yes
I think that setting NY resolutions of some kind can help set your intentions for the year. Even if the specific goal changes due to circumstances or a change of heart.7 -
The article explains it well. Little habits become unconscious, and continue to provide "compound interest" level of improvement in the background as you focus on the next bit.
(Gradually) Become the Type of Person who does that kind of thing rather than over-focusing on a big-target result or outcome. Wonderful and very TRUE (in my historical experience)
IMO, A New YEAR resolution exercise can help provide clarity on defining the Person you want to become ... but then it needs to be broken down into New Month (or even New Week) In-between mini-resolutions that are very small, very targeted, and very Easy-Win. I have even been known to take the "Just For Today" (or even "Just For This Decision" approach, to make it through a week.)
I am working on some mini-habits related to a new work-day Morning Routine and so far it is going well.9 -
Thanks @Jana_2020 for a great prompt today and excellent article. 💡
I have my big “Why?” and this helps me with the longer view. I use that to anchor all the other intentions I set, whether for the year, month, or week.
I actively set intentions (and then habits to cause their success) each month. I don’t do “year long resolutions” any more, as I have found that period of time to be unwieldy and unmanageable for me to sustain motivation and engagement.
My January monthly intentions are Move, Sleep, and De-stress. The habits for success are in the those themes (and I use a tracker to help me see my progress):
1. Move your butt even though it is an ungodly and inhuman temperature outside. Every day: 10,000+ steps; 30+ minutes of walking purposefully and for fitness. My habits are things like: get up at the same time every day; 16 ounces of water upon rising; socks and shoes on soon as possible after getting up, so I am ready for 👟👟👟👟 etc.
2. Get sleep (7+ hours) Keep that iPhone out of the bedroom until I have self control to stop looking at it in the night. Plug it in down the hall and in addition set apps to “screen time limits”, etc.
3. Manage the stress by doing the things that are in my control Finish knitting the “self-designed” sweater for our daughter that has literally been haunting me for two (yes, 2) years now (e.g., 15 minutes a day must be spent on this — and progress is now being made 😍); organizing and decluttering our very large home that will become an episode of Hoarders if my husband is left to his own devices; Mindfulness exercise 2 times a day (minimum) using my iPhone app and it’s prompts).
Interested to see how others manage this. Thanks again Jana!
Julie
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@Jana_2020 thank you for the article.
It's a nice read. Small habits add up.
January 10, 2022
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Habits to maintain this month:
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (7 days -free)
Within Sugar macro today? Yes (6 day)
Pass day 2/3 (this is for accountability to myself and my records).7 -
Thanks @Jana_2020 good topic for discussion. I’m happy with the weight I’ve lost but more satisfied with new habits I’m creating. A very wise friend I’ve nicknamed The Medicine Woman gave me advice on creating new habits that’s been very helpful to me. When it comes to giving something up, it helps if you can replace it with something you’d like to add. The void can be filled that way, the focus can be shifted and the sum of the two gets you closer to your goals. Simple examples are replacing food with exercise or one food with another. Correspondingly, creating a new habit opens the door to giving something up.6
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6km jogging
Epic for beginners, lower body
Fasting day5 -
In many ways, MFP/UAC and other challenges on MFP are habits that I've built over the last several months and I don't feel the need to explicitly call out for myself during the new year, other than to stick with them and hopefully get the rewards (losing weight, fitness, building good habits).
I did add one habit explicitly to do with fitness and mental health and that was to do an outdoor walk everyday. Whether it be walking the cat around the block or a slightly longer neighborhood walk, just being outside gets the blood flowing a bit more. Since my deliberate exercise (Jazzercise) is virtual, I can sometimes go a day or two without setting foot outside. If my husband wants to go with me, then we have a nice conversation. Otherwise, I'll pick a podcast that I'd like to listen to and learn something from.
I've added two other habits that are more for peace of mind and sanity and that is to make my bed every morning and have a clean kitchen by the end of the day. These ones are not quite sticking as much yet, but I'm trying. I love the feel of a clean house, but don't yet have a routine habit. My mother always kept a neat, tidy, clean house - even up until she passed away at age 89. I did not inherit that gene.8 -
@Winner_in_Life I have been looking at epic beginners, would you recommend it?
Focused today, up and out for a walk before breakfast, then an at home cardio session this afternoon
3 X YES from me today,
Wishing everyone a healthy week ahead 🙂5 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
@Jana_2020 Another great topic.
I stopped making NY Resolutions when I started developing new habits at the beginning of my MFP journey in Jan 2015. At that time I started changing one thing at a time, starting with tracking my CICO. I track my habits, and constantly review them, adapting them to my current situation, where I am in maintenance.
Small changes, one at a time are built into my current practices. Discovering James Clear and BJ Fogg last May gave me a welcome boost to further develop/refine even more advantageous habits.
I fully embrace both of their teachings. .7 -
10/01/2022
Exercise – yes
Tracked – yes
Calories – yes
1/3 pass days
I haven’t made any resolutions recently, just getting through the days.
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January 10
✅✅✅
3 pass days used
First time checking in with UAC since Friday.
I let myself work very late Friday night, something I haven't allowed for almost a year except when critically necessary. But this was for something of great interest to me so I did it with the intent of recuperating over the weekend (I'm too old to work late like that and still perform at what I consider a respectable cognitive level to successfully do the work the next day or even two).
I was way out of whack on Saturday and just took it easy the rest of the weekend, didn't log or worry about anything. I decided to take a full break from EVERYTHING. I ate respectably, but no exercise and no tracking equals NO x 2 for 2! 😎
Everything was back on track today though. Might take a while to catch up on all of the threads though.7 -
✅✅✅
1 pass days used this month last week
I usually make resolutions each year to quit drinking and quit smoking. Seems to work as I don’t drink or smoke and never have. 😊😉 Lol. Mostly I set fitness goals but typically monthly type vs annual.7 -
Dec 10
Exercise: ✨ core work - 12 mins; balance practice - 5 mins; fitbit says 23 "active minutes" (mostly exergame) / 9,614 steps at 7:30 (not many more before bed)
Logged: ✨ EVERYthing
In Range: ✨ earned 208 fitbit activity credits / left 158 in the pot
(if there is a P=instead of a 🌟, its a Pass Day)
🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟-🌟5 -
Lol @SummerSkier
I really struggle with setting and sticking to habits for some reason. I've never been a big routine person and it's coming out loud and clear as I struggle to get with the MFP program. Surprisingly I've managed to break a couple of bad habits and I've maintained maybe one or 2 good habits since 2020.
Tracked, exercised but a bit over today. Really struggling lately with my job. Changes in management and it's been really demotivating. It's not what I signed up for but that is how things roll in the corporate environment. One of my goals the month is not to emotionally eat when I'm upset by something at work (which is turning out to be every day since the change). So far I'm doing ok. Tonight I took a shower, cleaned the bathroom and put my grumpy self to bed and played Solitaire on my phone instead.10 -
@SummerSkier - Your resolutions comment gave me a big laugh!!
Did I exercise for at least 20 minutes? Yes, 50 minutes on the Peloton bike and 10 minutes stretching
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes6 -
Tracked logged stayed under 20 minutes of shoveling OMG is it cold it’s only -3 at the moment but ouch!!
Resolutions it’s only been the past few years I have been able to set them and for the most part keep them or at least a good portion of them. This year I would like to get to the weight I have been working towards another 8-10 lbs to go. So I am continuing a healthy lifestyle.
I also have a rowing, spin and walking goal will let you know how that goes on Jan.23😊
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✔️✔️✔️
1/3 pass days used
51/2022 miles.
I don't make resolutions. I continue to make small sustainable changes.7 -
👀 Guess I'll post here too.
I'm waking at 6am and going to bed at around 11pm because of my work scheduling. Theres been alot going on. I've been bringing healthy snacks to work instead of buying anything I see on the shelf to eat. 😩 I sat across someone eating donuts and pasta and I almost left the room.
Exercise: yes definitely. I swam for about an hour and a half, I ran/jogged for about 20 minutes. Also, I like to do abit of weight training on the side for like 5 min. (2pd weights I'm starting out with)
Calorie Budget: I was about 50ish calories over today but I did some situps to compensate.
Ate and Drank: Yes I always do. Personally I have to do water more often, I dont drink as much as I should- my next question. 🤷♀️11 -
🏋🏾♀️💪🏿👏🏿9
