April 6
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~💐~ 4 / 6 /2022~~ Waving Hi ~~ 🙋🏼 ~~ April BLESSings Everyone ~💖~
Exercise for at least 20 minutes .................................... ✅ ... 210+ min.
Stay within my calorie budget for the day ...................... ✅ ... I am
Keep track of everything I ate and drank ....................... ✅ .... I did
STEPS......... 27,110 +.......... 180 = walking ......... 30 Cleaning...
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💖 Wishing EVERYONE all the BEST & Much Success In March 🏆 We Got This 🏆
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April 6
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
0 Pass days3 -
@TerriRichardson112 Ditto!
Revamping my habits in this new way has been interesting and enlightening (as to my thoughts/beliefs behind some habits)!
@jmu1965 I hope you like the book! The free e-course has a lot of the same great information, too.
@loopydo2017 Glad you liked the opener and I really think the e-course will be helpful, too!
@jamcnewman I love those characteristics! James' book/course are really helping me reflect on this.
@enlightenme3 That is a great one. It articulates some of the reason "organized" is on my list. I have it written as "organized" but it really has a lot to do with daily decluttering and having a home for items. We downsized significantly with our last move and there is still so much that doesn't have it's home yet so it gets shuffled around. I want to put an end to the clutter shuffle! Thanks for sharing
@ashleycarole Those are great identity habits! "Intentional choices" really rings true with me, too.
@Caroline_slowandsteady Thank you for sharing - you are clearly someone who is generous with their time and energy for others!2 -
Exercise: Yes stretching and a 30 minute walk
Within calories: Yes
Tracked: Yes3 -
Super job getting all three yesterday:
@lesdarts180
@ashleycarole86 (and welcome home!)
@calvin20874
@DebyS137
@readnlift
@888Angie888
Wonderful insights @Caroline_slowandsteady Sounds like it was a very busy day 💐2 -
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April 6:
Did I exercise for at least 20 minutes? Yes, walking around the building at work.
Did I stay within my calorie budget for the day? No.
Did I keep track of everything I ate and drank? Yes.
I'm not doing very good with the new lower daily cal goal!
Need to get the exercising up a little more as well! I'll get there! 4 -
Yes x 3. 1 pass day used for the month4
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Mrs_Hoffer wrote: »April 6:
Did I exercise for at least 20 minutes? Yes, walking around the building at work.
Did I stay within my calorie budget for the day? No.
Did I keep track of everything I ate and drank? Yes.
I'm not doing very good with the new lower daily cal goal! Need to get the exercising up a little more as well! I'll get there!
You will get there Teresa — without a doubt! 🌟🌟🌟 You reduced your calories, and did you change up your macros too? Sometimes the macro changes help me feel more satisfied when the calorie count is dropped (especially my protein and fibre). When I was having a bit of a struggle, I added some healthy oil to my smoothie and it was so much more sustaining and satisfying. It started to be easier to ignore that the calories were less because I stayed satisfied for longer. Anyway, you are the expert on this and on what works for you. 🥰 Just thought I’d share what works for me. @Mrs_Hoffer5 -
@makattack220
Important post!
Ever since @themedalist introduced this in our other group, I’ve been a changed person
Thank you!!
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pass day again4
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April 6 report: ✅✅✅ (exercise - 10 mins arm exercises and 30 minutes of exergame walking.
Monthly report: ❌❌✅✅❌✅
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@MadisonMolly2017 Thank you for posting this! I just read it and thought "other group... other group...🤔" and checked my groups -- and remembered about the Healthy Habits group! I cannot thank you enough for mentioning this. I joined both UAC and that group (and a few others) around the same time and apparently didn't start posting in any but UAC. (I was brand new to community/groups posting at the time and to be honest it was hard to remember to post regularly at first.😬) I'm heading over there right now to read/re-read and post!
For anyone else interested in a healthy habit building group, here's the link!
https://community.myfitnesspal.com/en/group/52-building-healthy-habits
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- 4 hrs on the highway but still managed 6,700+ steps
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4/06
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Apr 6
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makattack220 wrote: »How to Choose a Habit that Sticks
(Adapted from James Clear’s free e-course)
I wanted to share my notes from the first lesson in the free email course offered by James Clear, author of Atomic Habits. Thanks to many of you here in the UAC quoting and recommending it, I’m also reading the book simultaneously and am putting that knowledge to action this month! So, here are the "highlights" from lesson 1:
We naturally tend to choose outcome based habits (“I want to lose 50lbs” or “I want to run a 10k”). An alternative is to choose identity-based habits (“I want to be someone who puts their physical and mental health first” or “I want to be someone who exercises every day”).
Long-term changes are hard to sustain if we don’t shift the belief we hold behind the behavior. It’s easy to hit the gym or meal prep once or twice but improvements are only temporary until they become a part of who you are. “The ultimate form of intrinsic motivation is when a habit becomes a part of your identity.” In practice, this means taking identity-based habits to the next level by saying “I am the type of person who IS this” (vs. “I am the type of person who wants this).
Your identity and habits are a feedback loop: the more you repeat a behavior, the more you reinforce the identity associated with that behavior and the more you reinforce the identity, the more natural it will feel to repeat the behavior. "Every action you take is a vote for the type of person you wish to become.”
Think about your desired identity and ask “Who is the type of person that could get the outcome I want?” This points you toward the habit to focus on. It is far more important to focus on becoming that type of person, not getting a particular outcome. Remember, change is gradual but with each “vote” for your desired identity your internal belief system starts to shift.
Who is the type of person that could get the outcome you want?
Here is a link for the free e-course “30 Days to Better Habits” in case you’re interested:
https://jamesclear.com/30-days
Love James clear I read the book in Nov after also hearing it reccomended on here and it was life changing... seeing my habits, choices and motivators in a totally different light. I took up running, stretching, consistent mediation and journal writing since then. Xo3 -
Love this @donna25trinity thank you for sharing! 💗0
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4/6/22
Exercise? Yes
Tracking? Yes
Calories? No2 -
Who is the type of person that could get the outcome you want?
I love this prompt and I feel I'm going to flesh this out in my journal! But I'd say a person who embrace risk and imperfection can help me overcome "living with the breaks on" or the tendency of waiting on things to be perfect before taking action. I need to override the identity label of being a perfectionist.
@makattack220 I love James Clear and I love this post. Thank you so much for sharing. It's so important to focus on your "who" and not solely on your "do". Who you are helps to inform what you do. I find that focusing on actions causes me to be myopic in my point of view, less gracious and to overgeneralize when I do make mistakes. In my experience, when you focus on who you are becoming, you begin to enjoy the journey and embrace the process.2 -
StayFITTer wrote: »Who is the type of person that could get the outcome you want?
I love this prompt and I feel I'm going to flesh this out in my journal! But I'd say a person who embrace risk and imperfection can help me overcome "living with the breaks on" or the tendency of waiting on things to be perfect before taking action. I need to override the identity label of being a perfectionist.
@makattack220 I love James Clear and I love this post. Thank you so much for sharing. It's so important to focus on your "who" and not solely on your "do". Who you are helps to inform what you do. I find that focusing on actions causes me to be myopic in my point of view, less gracious and to overgeneralize when I do make mistakes. In my experience, when you focus on who you are becoming, you begin to enjoy the journey and embrace the process.
Love this! @StayFITTer thank you for sharing!0
