5/3 Thursday Day 3 SLBC: Choose Your One Thing
themedalist
Posts: 3,218 Member
Theme: Pick Your 'One Thing'
Today’s Challenge: Yesterday's challenge gave us an overview of how habits work and the three components of every habit: the trigger, the routine, and the reward. Today we are going to build on that challenge by selecting just one sit-less action that we will prioritize over the next 3 weeks. What would be a good priority action for you? We call this action your “One Thing”.
Select a Trigger, a Sit-Less Habit, and a Reward
To increase the odds that your one thing becomes a habit, decide what your trigger will be to remember to do your new sit-less habit and what also will be your reward. The best trigger is something you already do every day or several times a day, or something that happens to you every day such as the phone ringing. Triggers and rewards are vital to the habit building process, so please don't skip them. They are the glue that make our new habits stick.
Would you like some examples of Sit Less “One Things” paired with triggers and rewards?
https://www.quittingthesitting.org/trigger-habit-reward-loops-for-new-sit-less-habits.html
Need some more ideas for sitting less?
This is an interesting and comprehensive list:
https://www.participaction.com/en-ca/blog/lifestyle-culture/150-easy-ways-to-sit-less-every-day
Since we want to be sitting less long after the challenge has ended, it's important to find ways to sit less that work for us and fit into our lives. It can't be something you hate doing or you won't stick with it. It's also important not to try and change too many things at once and make the whole process overwhelmingly hard. The James Clear article below is a good explanation of why it's important to focus on only one habit at a time.
Tell us what you've chosen to be your new sit-less habit, your One Thing! And then practice it today!
Supplemental Reading:
A Simple Plan to Sit Less:
http://www.quittingthesitting.org/simple-plan-to-sit-less
James Clear's The Scientific Argument for Mastering One Thing at a Time:
http://jamesclear.com/master-one-thing
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Replies
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Every weekday I have 3 morning e-newsletters waiting for me when I get into the office. Out of habit, I read them while sitting down. I’m changing that.
Trigger: Opening inbox and seeing e-newsletters.
One Thing: Stand and sway side to side while reading them.
Reward: “Well done, me!”8 -
Trigger: Walking down to mandatory morning muster.
One thing: do two laps of the second floor before going.
Reward: Coffee in staff room.9 -
coolchick207 wrote: »Trigger: Walking down to mandatory morning muster.
One thing: do two laps of the second floor before going.
Reward: Coffee in staff room.
Great sit-less habit @coolchick207!3 -
Trigger: Going on my laptop to check email, MFP. WW and other sites and sit too long.
One thing: Go online right before bed and time myself 20 minutes. Use my Ipad standing.
Reward: Yay me!!9 -
trigger: going out the door
one thing: walk one segment of my commute (10 min)
reward: watching spring unfold10 -
Trigger: Getting out of the car to and from work
One Thing: Walk a lap
Reward: “Getting my steps in and shedding those pounds”.
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Trigger: I set up a daily reminder on my phone (I'm test driving this trigger and time frame for a week)
One Thing: Turning off the desk top computer earlier in the evening
Reward: Getting some reading or coloring time in (instead of falling into internet rabbit holes, and hopefully I will also go to sleep sooner, and not be so tired in the morning.
:flowerforyou:6 -
I am enjoying reading about your one things!
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Trigger: every time my husband's timer goes off(He has a timer for EVERYTHING)
One Thing: lap around the house
Reward: fist pump
@texasgardnr, your idea sounds great, I might try that one thing, too!4 -
(Trigger) Instead of getting out of bed and then sitting down to read, (one Thing) I will pick up my book and walk while I read. I walked 3 separate times today for 10-20 minutes each and added an extra 3000 steps to my day. My reward was getting to read my book without guilt AND at the end of the walk I got to see how many steps my Fitbit gave me.5
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Trigger...first cup of coffee in the morning. I usually grab a cup, sit on the couch and watch the news.
One thing...Grab coffee, turn on music and start side stepping or walking around the house.
Reward...second cup of coffee
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Trigger...first cup of coffee in the morning. I usually grab a cup, sit on the couch and watch the news.
One thing...Grab coffee, turn on music and start side stepping or walking around the house.
Reward...second cup of coffee
This is a fantastic One Thing, @PinkyPan1! First of all, there’s coffee involved and in my book that’s always a good thing.
. But also, when the TV’s on we tend to sit. But when music is playing we are more likely to be up and moving, doing things or even dancing around the house. Music is a great tool for naturally moving more.
Turn off the TV and turn on the music and you’ll sit less.
Enjoy that coffee!
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Trigger: Commercials
One Thing: Get up and move until they're over
Reward: I'm taking my life back and getting healthy! Yea me!2 -
OConnell5483 wrote: »Trigger: Commercials
One Thing: Get up and move until they're over
Reward: I'm taking my life back and getting healthy! Yea me!
Love it! You are taking your life back!2 -
Trigger: When I turn the TV on after dinner
One Thing: Assigned PT strengthening exercises (they are easy)
Reward: One hour of TV2 -
HelenGrace203 wrote: »Trigger: When I turn the TV on after dinner
One Thing: Assigned PT strengthening exercises (they are easy)
Reward: One hour of TV
I like this, @HelenGrace203! TV can be a trigger, a reward, or even a One Thing if you watch while being active.
Nicely done!
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Trigger: Time for lunch!
Sit-Less Habit: go out for a 10 or 15 minute walk during my lunch break
Reward/Affirmation: I'm doing this because it's healthy for me than sitting for my entire lunch break3 -
I am behind on my days, but am working on it!
Trigger: turning on I-pad & checking e-mails
Sit less habit: Either stand or walk on treadmill while doing it
Reward: getting healthier & getting my 10,000 steps in.
Also..I have been trying to get my 10,000 steps in for the last 2 months. Some days, not so successful. I also went to the American Heart Association website to see my heart rate goals for my age (68). Found out for my age & "out of shape-ness", I was trying to go too fast & heart rate out of range. So slowed it down to where I should be, but now it takes longer to get my steps in! Guess that's a win, because I am sitting less!2 -
allmannerofthings wrote: »trigger: going out the door
one thing: walk one segment of my commute (10 min)
reward: watching spring unfold
Walking one segment of your commute is a great one thing, @allmannerofthings. Great choice! And watching spring unfold is a very rewarding reward. Thanks for posting.0 -
OrlisMoonpie688 wrote: »Trigger: Getting out of the car to and from work
One Thing: Walk a lap
Reward: “Getting my steps in and shedding those pounds”.
Good choice, @OrlisMoonpie688. Since you get in and out of your car frequently, walking a lap is a great way of getting more steps in. Thanks for sharing your one thing!1 -
texasgardnr wrote: »Trigger: I set up a daily reminder on my phone (I'm test driving this trigger and time frame for a week)
One Thing: Turning off the desk top computer earlier in the evening
Reward: Getting some reading or coloring time in (instead of falling into internet rabbit holes, and hopefully I will also go to sleep sooner, and not be so tired in the morning.
:flowerforyou:
I like your approach, @texasgardnr. It’s good to test out a one thing and see how it works for you. And sometimes, what we really need to change is not the activity that we enjoy, but how long we do it. I hope this subtle shift allows you to get more sleep. Thanks for sharing your one thing!2 -
Trigger: every time my husband's timer goes off(He has a timer for EVERYTHING)
One Thing: lap around the house
Reward: fist pump
@texasgardnr, your idea sounds great, I might try that one thing, too!
If your husband has a timer for everything and that’s your trigger, you are going to be on the move, @77tes.! Thanks for posting.2 -
prgirl39mfp wrote: »Trigger: Going on my laptop to check email, MFP. WW and other sites and sit too long.
One thing: Go online right before bed and time myself 20 minutes. Use my Ipad standing.
Reward: Yay me!!
You and @texasgardnr have chosen similar new habits, @prgirl39mfp! Using a timer is a great idea. For anyone who needs to similarly reduce their screen time and knows they would just ignore the timer, there are apps that will automatically log you out of a website if you’ve been on them too long. Thanks for posting.2 -
(Trigger) Instead of getting out of bed and then sitting down to read, (one Thing) I will pick up my book and walk while I read. I walked 3 separate times today for 10-20 minutes each and added an extra 3000 steps to my day. My reward was getting to read my book without guilt AND at the end of the walk I got to see how many steps my Fitbit gave me.
Wonderful new sit less habit, @nebslp. You still get to enjoy your books but you’re much less sedentary. Win Win. Thanks for suggesting the idea.1 -
Trigger: Time for lunch!
Sit-Less Habit: go out for a 10 or 15 minute walk during my lunch break
Reward/Affirmation: I'm doing this because it's healthy for me than sitting for my entire lunch break
This made me smile, @lwintx! I’m glad that one of my suggested sit less habit loops was a good fit for you. Thanks for chiming in.0 -
RetiredAndLovingIt wrote: »I am behind on my days, but am working on it!
Trigger: turning on I-pad & checking e-mails
Sit less habit: Either stand or walk on treadmill while doing it
Reward: getting healthier & getting my 10,000 steps in.
Also..I have been trying to get my 10,000 steps in for the last 2 months. Some days, not so successful. I also went to the American Heart Association website to see my heart rate goals for my age (68). Found out for my age & "out of shape-ness", I was trying to go too fast & heart rate out of range. So slowed it down to where I should be, but now it takes longer to get my steps in! Guess that's a win, because I am sitting less!
Great new sit-less habit, @RetiredAndLovingIt. I think it’s so important not to give up things that we enjoy, but rather find new ways to do them that don’t involve so much sitting.
Kudos to you to for being determined to make that 10,000 step daily goal. Even if it takes a bit longer, it’s a worthwhile metric to track. Thanks for sharing what you’ll be working on these next three weeks.0 -
Trigger: when my fitbit vibrates to let me know I haven't managed 250 steps that hour
One thing: stop ignoring it while I just finish what I'm doing and get up and walk until I've done the 250.
Reward/Affirmation: Well done you!3 -
Jinantonix wrote: »Trigger: when my fitbit vibrates to let me know I haven't managed 250 steps that hour
One thing: stop ignoring it while I just finish what I'm doing and get up and walk until I've done the 250.
Reward/Affirmation: Well done you!
Not ignoring your Fitbit’s nudge to move is a great one thing, @Jinantonix!0 -
I've been following this but not writing so now....
Trigger: the phone rings
One Thing: the phone is at my kitchen desk so I automatically sit down and take the call. Now I will take the cordless phone and walk around the kitchen while talking.
Reward: Less time on the phone (I don't particularly like talking on it) and more time for me! Self-pride and a smiley face on my daily calendar on the fridge if I've stuck to it!3
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