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FALL INTO HEALTHY HABITS IN SEPTEMBER

77tes
77tes Posts: 9,585 Member
edited August 29 in Social Groups
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Okay, I know that you don’t just trip and fall into a pile of healthy habits like a pile of fall leaves. Healthy habits take work. However, this month I challenge you to let gravity help you fall into a new habit or a better expression of a habit you’ve been struggling with. 

How can we use gravity? 

  1. Use momentum from a solid habit to propel you to success in a new habit by habit stacking. B.J. Fogg in Tiny Habits gives the habit stacking formula:  After/Before [CURRENT HABIT], I will [NEW HABIT].
  2. Make the habit so small it’s easy to do - like falling off a log. Floss one tooth, do two pushups, meditate for one minute, or write one word in your journal. Of course this is a mind game you play with yourself. You can do more, and you usually will. 
  3. Don’t white-knuckle stopping a bad habit by sheer force of willpower. Trade that bad habit for a good/better habit. Instead of mindless scrolling when you’re bored , grab a fun book or do a puzzle , stretch, take a walk. 


🍁🍂🍁🍁🍂🍁🍂🍁🍂🍂🍁🍁🍂

Having been in education all my life. I’ve always felt like September is the beginning of the new year because it was always the beginning of the school year. Labor Day we would have a work party at school to prepare for the new year.

I’m not depending on cooler weather yet since here in Southern California the heat extends into September and we are expecting a heat wave this week. 🥵 Still, I’m trying to get outside every day in spite of the weather.

I’ve started some great habits in September, thanks to this group, like yoga and journaling. Last year it was meditation, which is now a strong habit. So, I hope to fall into a good one this September. 

🍁 🍂 🍁🍂What habit are you falling into this September? 🍁🍂🍁🍂

New to Habit Building?

Please review our Newcomer’s Guide and our Nuts and Bolts of Habit Building as it will help you get started.

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Replies

  • Learningmoments
    Learningmoments Posts: 1,407 Member

    I love everyone's success and new goals. My goal for September is to get to bed earlier. I have been averaging about 4-6 hours. Night time is my time to relax and read or do whatever I want. So next thing I know it is 11 or 12:00. With the suggestion of using gravity, I am going to work on my night time routine and hopefully improve my sleep. I am moving my reading/learning time to lunch so I don't lose track of time. I will also continue observation (July habit) and being active (August).

    @hcoleman232 You are doing a great job! I think you will like the planner. I find them to be very helpful. I sometimes google what goes into health journals/planners. It is interesting to see how many ideas there are for planners. I find it helpful to log what I did right for the day, what needs tweaking, and what I am thankful for. Good luck.

    @snowshoe072 Losing weight is so hard to do, but just keep at it. You will find the right combination to make it happen.

    @SummerSkier I love balance exercises. They are so fun! My favorite way to practice is while brushing my teeth or cooking.

  • Michieb125
    Michieb125 Posts: 1,587 Member

    Thanks @SummerSkier for your welcome. My trigger or cue to do this daily is 1. Written in calendar and 2. Place yoga mat and blocks on floor in exercise room. I pass the room and see it numerous times a day with the door open. Same for habit of starting at least one of two new books 1. written in daily tracker and 2. On night stand or coffee table.
    I entered all my special goals into my tracker for Sept. and will check them off to measure progress. Want to be more mindful about my eating habits too as I am always less disciplined during the summer.
    Happy Labor Day in the U.S. today!

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    Hi all,

    I'm back 🙃

    This month my goal is to read my MFP updates over breakfast, like I used to do.

    I've gotten into a habit of watching Netflix too much lately, because I was out of spoons due to some super stressful life events… once I start watching, I get sucked in, and obviously that is NOT helpful to my life goals. I then try to catch up on MFP at night, which is a recipe for disaster.

    My Why: Reading MFP gets me into a can-do mindset, and reminds me of all the good things life has to offer, like for example my fun exercise routine (which has suffered from all that mindless Netflix activity, obviously).

    So, September's habit goal:

    After my established morning routine (brushing my teeth, taking my meds, cleaning up, taking care of the cat, etc.) I will sit down to breakfast and catch up on MFP. I don't have to read it all, but I can at least make a dent. Combining MFP with breakfast is enjoyable, because I've already gotten a few things done at this point so this is a nice little break before I head out into the rest of the day. Also, there is a built-in end to my list of MFP updates… so I won't get stuck forever, unlike with Netflix.

    Here's to a positively habit-ful month for all of us!

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    Dear Santa: Please bring @SummerSkier one of those thin little scooters for Christmas this year 🙏

  • hcoleman232
    hcoleman232 Posts: 203 Member

    Welcome @Michieb125 I love your philosophy - progress over perfection. Absolutely!

    @snowshoe072 Healthy food choices will definitely help with the subcutaneous fat; you can’t out-exercise a poor diet. For me - too many sweets and it starts to show! 😮

    @SummerSkier Great goal! Last month I started to focus on some questions. What (what you eat), Why (why you eat) How (how you eat and how much you eat). Good luck!

    @Learningmoments Thanks for the tips! Hopefully this will become second nature. I’m good with tracking finances, but writing personal information is a bit awkward at the moment. 😬

    @takinitalloff welcome back!

    @77tes Yay! Glad to hear your daughter is home. Sending extra strength your way as you navigate challenging obstacles ahead.

    The first day of September was a success! Thanks to having the day off and doing everything at my leisure.

    9/1 🚶‍♀️💪🏻🥗💦📔

  • snowshoe072
    snowshoe072 Posts: 6,141 Member

    Good choices today, Koda walking despite my foot giving me some issues from a fall this spring. May need to reduce at least how far we go I can’t stop entirely on him it’s funny how they pick up on the new routine and it does him good to explore.

    Did some arm weight work will move towards some resistance bands later this lunch.

  • Learningmoments
    Learningmoments Posts: 1,407 Member

    Today I had to take it extra easy because I have biked too much this last week which I enjoy so much. Last month I biked 109 miles. I was really surprised. Most of it was the last two weeks. This month my goal is more sleep and I will continue my July & August habits.

    Observations (July): Observed joined were tender and modified activity

    I am an active person (August): Did a swim workout

    More Sleep (September): Last night I slept 9hrs and 3 minutes. I could not believe it.

    Happy 1st day of September (also Labor Day in US)

    Welcome to our little family, @Michieb125 I love that you are goal oriented. I am too. You will love this group.

    Welcome back, @takinitalloff We have missed you. Thanks for the reminder of the spoons. I probably need to think of my energy in spoons because I always over tax myself.

    Yay! @77tes I am so glad your daughter was released from the hospital. It will be tough but if you can be a body builder at the hospital, I KNOW you will be a body builder at home. I am so proud of you!!! That is so difficult to get much done with a loved one at the hospital. You have inspired me so much.

    @hcoleman232 I know what you mean about having personal info. I have been keeping journals/trackers off and on for a while. I have thought about going back through some of my old one and shredding the pages that are no longer helpful, but I haven't started that project yet. Sometimes when I am really frustrated, I will journal all my feelings and then shred it right after. That way I can be open and honest. I found it to be helpful to get my feelings on the page and watch it get shredded to pieces knowing my feeling are just temporary and that this too shall pass. You will learn so much from your health journal. The habit of journaling does get easier.

    @snowshoe072 Glad to hear you had a good day. Sorry that your foot was bothering you, but great job on getting arm workout.

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    @77tes Best wishes to your daughter (and to you as well, of course). I hope things are a little easier for you both now that she's home.

  • takinitalloff
    takinitalloff Posts: 4,280 Member
    edited September 2

    I found it to be helpful to get my feelings on the page and watch it get shredded to pieces knowing my feeling are just temporary and that this too shall pass.

    @Learningmoments I really like the Buddhist way of looking at feelings as another sense (like vision, taste, smell). Just like we don't control what our eyes see, what our ears hear, and what we feel on our skin or elsewhere in our body… we also don't control what thoughts and feelings arise in us. What we can learn to control is how we respond. The knowledge that "this, too, shall pass" really puts things in perspective, and helps me deal with difficult times. I like your approach of putting it on paper and then letting it go.

  • Michieb125
    Michieb125 Posts: 1,587 Member

    Good start to September-I ‘usually’ read comments and post the next morning with the prior days’ results.
    I like to start and end my days reviewing my calendar/tracker along with reflection (and coffee). Then, work on or fine tune my mindset for the day.

    9/1 I am active person

    🍁 Walked in AM while listening to a wellness podcast - ended day at 10,000 steps somehow, yay.

    🍁 Yoga 30 mins at 5:00 PM before cooking dinner (2nd day in a row) Theme for September is CENTER

    🍁 Nutritious meals ✔️

    🍁 In bed to read at 9:30 pm ✔️

    I also love the idea of journaling thoughts and feelings and depending upon what they are, throw them out. I have done this through the years but not for what seems like a long time.

    @Learningmoments I am definitely not a cyclist but I so admire you logging all those miles!

    Looking forward to getting to know each of you, and thanks for the nice welcome.

  • 77tes
    77tes Posts: 9,585 Member

    I am a bodybuilder! That means I’ll train and eat like someone concerned about gaining strength. This month I plan to fall deeper in my own to strength training, doing the 5 Big Lifts 3 times per week . I will do cardio like walking or cycling the other days, and will take one day per week off exercise (except yoga/flexibility.  I will also follow my strength training with a high protein meal. So every day will be part of my strength training program. 

    I’m super happy that the first of the month is a Monday, 

    I Am a BODYBUILDER!  

    WEEK 1 -  🏋️ One Lifting session done! 

    My emojis:

    💪 Big 5 Lifts   🧘Yoga    🚴,🚶‍♀️, 🐾, or 💃 cardio

    ⏳Fast   ✅ Under Calorie Goal   💯 100 grams protein

    💤 Rest Day


    September 1 - 💪🚴🧘⏳💯✅

  • Learningmoments
    Learningmoments Posts: 1,407 Member

    Yesterday and today, I have been focusing on weighing my food in grams. I have loved all the suggestions that UAC group has taught me in the past. I also took inventory of my pantry food and organized it nicely. Next to tackle are the freezers.

    Observations (July): Sept 1: ✔️2: ✔️

    I am an active person (August): Sept 1: swim 2:walk

    More Sleep (September): Sept 1: 9hrs and 3 minutes 2: 7hr, 33 min.

    @takinitalloff I agree. It is all how we react. I find journaling helps because many times, I am not sure what is bothering me. Once I start journaling, then it will usually come out. I have a tendency to gloss over things, but subconsciously it is there. I also have learned a lot about myself. I have found that when I am tired or hungry or low on carbs, I just feel really sad. Now I know I NEED food or more sleep. I love writing down dreamy thoughts that help me make decisions. My journal also helps me stick to my healthy habits because I acknowledge what I am doing write and ideas of how to tweak to make it better. It really is so versatile.

    @Michieb125 Thank you. Who are you following for yoga? Great job getting it done.

  • SummerSkier
    SummerSkier Posts: 6,149 Member

    OK I am going to follow @77tes trick and make an attempt to continue my evening activity. So far 2 days with walking in the evening and yesterday after Monday holiday felt like Monday but I got it done.

    I am also curious as I did not know your daughter lived with you but can get some help in a few hours each day to work with her and give you a break? It is tough to be a caretaker so make sure to take care of you also!

  • 77tes
    77tes Posts: 9,585 Member

    Welcome @Michieb125  It sounds like you have some great goals! Thanks for reminding me that I want to read Unbreakable. Your post was the push I needed to order it from the library. There’s a wait, so I may not get it until October. 

    @hcoleman232 , I love the planner idea! That’s a great way to stay organized. 

    @snowshoe072 , is meditating a new habit?  Your list looks terrific! Sorry that injury is not quite done bothering you. 

    @SummerSkier , balance is a great goal to work on! My granddaughters used to ride those scooters like crazy! Or keep doing that evening walk. Bot are excellent ! Yes, my two doughters combined households with my husband and I so they could be there as we age. Then the youngest was diagnosed with cancer, and we’re all working together on her care. 

    @takinitallof  , Welcome back! Yay for making checking in on MFP a daily habit! I’m always glad to see your happy avocado 🥑.🙂

    @Learningmoments , love the sleep goal! It is essential for health. A health/fitness book I read recently started with sleep and basically said to not read the rest of the book until you get working on your sleep. 

    Yesterday we got my daughter to a doctor’s appointment, thanks to medical transport. Pricey, but at this point priceless. Everything went smoothly, and she got her treatment. While she was gone, my landlord came and unclogged our bathroom drain. He showed up just when I asked, so that he could do it while she was out of the house. Bless him. He knows what we are going through and was kind. 

    Lucy and I took our walk rather late in the morning and the heat got to the both of us. 🥵🌭

    I Am a BODYBUILDER!  

    WEEK 1 -  🏋️ One Lifting session done! 

    My emojis:

    💪 Big 5 Lifts   🧘Yoga    🚴,🚶‍♀️, 🐾, or 💃 cardio

    ⏳Fast   ✅ Under Calorie Goal   💯 100 grams protein

    💤 Rest Day

    September 1 - 💪🚴🧘⏳💯✅

    September 2 - 🐾🧘⏳💯✅

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    Good choices today, Koda walking despite my foot giving me some issues from a fall this spring. May need to reduce at least how far we go I can’t stop entirely on him it’s funny how they pick up on the new routine and it does him good to explore.

    @snowshoe072 Sounds like you have a smart pup 😊 That mental stimulation really is so important. I used to work as a dog trainer, and my favorite motto is "a tired dog is a good dog." (Goes for any pet, really.) There are other fun ways to get that mental stimulation, exercise, and quality time with him, if you're not already doing those…

    Clicker training is a great foundation for everything. I highly recommend Karen Pryor's book "Getting Started: Clicker Training for Dogs" as an intro, it's short and sweet and gets you started on the fun immediately, unlike most how-to books. I'm currently clicker training my foster cat 😁

    Long lead training (long-lining) can be a great tool to integrate into walks; when you get to an appropriate area, you can take a break from walking while your dog plays and explores with you. Here's a brief overview, there are lots of great resources out there of course.

    There's also dog agility as a fun all-around sport, and more specialized activities like lure coursing, flyball, tracking, herding, etc. that are fun for the right kind of dog. Many dogs respond really well to getting an extra job while walking, like carrying a saddle bag or pulling a cart/sled. I can't remember what kind of dog Koda is, so not sure what he might be into, but there are so many ways to have extra fun!

    Happy trails 😁

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    @SummerSkier I've been listening to Thich Nhat Hanh a lot this year and I really enjoy his way of looking at things. I'm much happier learning these new ways of thinking.

    Simple Mindfulness - Mindful Eating by Thich Nhat Hanh

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    @Learningmoments Congrats on your pantry re-set 🤩 Knowing what we have available makes SUCH a big difference to planning/eating/living well.

    I have found that when I am tired or hungry or low on carbs, I just feel really sad. Now I know I NEED food or more sleep.

    I know exactly what you mean 🤝

    I did an extended water fast years ago that taught me that most of my "hunger" was a misguided attempt at dealing with my feelings… any and all feelings really, from boredom and sadness to fear… from excitement (which often turns into not knowing what to do with myself) to stress, anger, exhaustion, you name it… anything I felt, I tried to "address" by eating.

    But it gets weirder still: more recently I learned that the opposite was true, as well! I used to constantly misinterpret my hunger and need for nutrients as tiredness, exhaustion, annoyance, etc. and instead of eating good nutrients, I would eat "comfort foods" to soothe myself.

    Well that combo didn't lead anywhere useful 😂 because now I was constantly stressed, exhausted, angry, etc. and still hungry, while also carrying an extra 130 lbs 😱

    Since I joined the UAC two years ago and started tracking my food, weight, and other metrics… I started thinking of those feelings of "sadness" etc. as feeling depleted. Now when that feeling starts up, I'm better at recognizing that I need to feed my body and, more importantly, my brain. And I have learned that feeding my body & brain should look like veggies & fish, or oats & berries & nuts, or steak & asparagus, rather than cake and ice cream 🙃 regardless of what my brain might be telling me in that moment. I have the right foods on hand and I reach for those, even when I don't feel like eating them (which is becoming less common because my taste buds have adjusted, too).

    Spoiler: various triggers

    I have ADHD which makes it really hard for me to recognize, accept, reconcile, and act reasonably on my feelings and impulses. I also have PTSD due to growing up in a seriously dysfunctional family/environment (addiction, domestic violence, frequent moves, major early losses, physical/emotional abuse, etc.), and I never learned much in the ways of proper self-care.

    The good news is that mindfulness practice (via Thich Nhat Hanh's Plum Village and other resources) is starting to make a big difference for me now. I can be hungry and recognize that I need to eat. I can be exhausted, grumpy, squirrelly and recognize that my brain needs fuel. I can be tired and overwhelmed and recognize that I need rest, or a moment to re-organize my thoughts. In the past I would have just eaten empty calories for all of those needs.

    It's been such a rewarding journey of discovery 💝

  • takinitalloff
    takinitalloff Posts: 4,280 Member

    I'm on target so far!

    MFP with breakfast:

    Sept 1, 2, 3 ✅

  • Learningmoments
    Learningmoments Posts: 1,407 Member

    Today was a busy one. I had two swimming classes and then walked with a friend for 45 minutes. I have been weighing my food in grams. I thought I would be less energetic today because my legs were bothering me last night from over doing it. My readiness score was 12. I fought the urge to do something this afternoon, which was good.

    Observations (July): Sept 1: ✔️2: ✔️ 3:✔️

    I am an active person (August): Sept 1: swim 2:walk 3: swim & walk

    More Sleep (September):

    Sept 1: 9hrs and 3 minutes

    Sept 2: 7hr, 33 min.

    Sept 3: 7hr, 18 min.

    @77tes I am so sorry to hear of your daughter's diagnosis. I know you are relieved she was released from the hospital. What a wonderful blessing that your daughters moved in with you so that when this happened, you already had support set up and in motion.

    @michieb25 @77tes Thank you both for mentioning Unbreakable. It sounded very interesting when I looked it up. I reserved it. (4 weeks out). Sounds like it is worth the wait. I looked at library's suggestions and they recommended Forever Strong: A new science based strategy for aging well-Dr. Gabrielle Lyon. It was available, so I got that one. Anything to encourage getting stronger. lol. Btw, Tes, what was the name of the book about sleep? I love getting good recommendations of books.

    @takinitalloff It is funny how complicated our emotions/feeling/mind/etc gets. I have found that going by times to eat has helped me so much because by time I figure out that I am hungry, my energy has flatlined and possibly crashed to low blood sugar. I am doing much better now days. I keep healthy snacks for on the run when I know a meal will be delayed. I will have to check out Thich Nhat Hanh's Plum Village.

  • Michieb125
    Michieb125 Posts: 1,587 Member
    edited September 4

    I am an ACTIVE person ~ moving and eating for longevity!

    September 2 - 🚶‍♀️ 🧘‍♀️ 🍱 📖 🛌

    September 3 - 🧘‍♀️ 🍱 📖 no walk; doctor appointment, chiropractor and therapeutic massage today

    @77tes I hope you like Unbreakable. I was impatient wanting to read a book on health this month and heard of the new book by Vonda Wright, MD. I paid for the kindle version. So far, very interesting overview about how metabolism, muscoskeletal, and menopause affect our bodies. Of course we know this but I’m curious about how to make them work FOR me.

    @Learningmoments I am currently following Yoga by Adriene. I only started practicing yoga in 2017 and have watched her own growth-love her gentle spirit, monthly calendars and her sense of humor. I chose “Center” for 30 days of September. But I’ve also tried and liked many others including Kassandra.

  • takinitalloff
    takinitalloff Posts: 4,280 Member
    edited September 4

    I have found that going by times to eat has helped me so much because by time I figure out that I am hungry, my energy has flatlined and possibly crashed to low blood sugar. I am doing much better now days. I keep healthy snacks for on the run when I know a meal will be delayed.

    @Learningmoments It really is all about planning ahead!!! I'm so glad that you are doing better. That constant emotional & physical chaos is not a good way to live.

  • TerriRichardson112
    TerriRichardson112 Posts: 20,553 Member
    edited September 4

    🦩🧘‍♀️🌹🦩🦋🌺🦋🦩🌹🧘‍♀️🦩 
    🦩🧘‍♀️🌹September 2025🌹🧘‍♀️
    🦩🧘‍♀️🌹🦩🦋🌺🦋🦩🌹🧘‍♀️🦩

    I am a person who values the health and fitness of mind, body, and spirit.

    September Focus: Meditation.
    I normally do a short meditation before I get out of bed in the morning. In September I am meditating first thing with DH. His yoga teacher is doing an early morning online group meditation Monday to Friday, and has extended the invitation to family members. We are joining her 4 mornings a week, as we go out early on Wed morning to do our weekly grocery shopping. I have reset my morning alarm so that I can join DH.

    Habit: Morning meditation with DH 4 x a week. ✅✅✅
    Cue: Phone Alarm.
    ⏰ Get up, get ready and join DH
    Reward: I meet the day in a calm frame of mind.
    Celebration: Early morning chat with DH + He Man salute. ⚔️ I HAVE THE POWER ⚔️ 
    Wk1: Wk2: Wk3: Wk4: Wk5: 

    Inspiring to see how well people are doing.

    @Michieb125 Welcome to the group. Great goals.

    @takinitalloff Mindfulness is such a useful tool in so many situations. It’s a pity that it isn’t taught to young children in school.

    @77tes It will be a challenge, but having your daughter at home will be a little easier than having to constantly travel back and forth all the time. You are stronger than you think! You will figure it out. (((Hugs)))

  • SummerSkier
    SummerSkier Posts: 6,149 Member

    ✅✅✅ for Sept walking after work.

    WOW! look how active everyone is. Thank you for inspiring me. 💪👏

  • snowshoe072
    snowshoe072 Posts: 6,141 Member

    @takinitalloff thanks for the suggestions Koda is much to inquisitive to be left to his own devices hence a leash or tether line when we are out in the back yard. He’s great at catch in and out of the house and has several mental challenge toys. My daughter does scent work with her King Charles and he has done well and placed in a few competitions.

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