This November I Will...
themedalist
Posts: 3,218 Member
Happy November!
A new month? A new habit! What's your goal for this month and what's your plan for achieving that goal? Is there something new you'd like to focus on this month or does October's habit just need a bit more fine-tuning before it's a regular part of your daily routine? Now is the time to select a goal, specify a plan, and get to work. Let's make our goals a reality!
Think small. What can you do in 5 to 20 minutes a day? Repetition is the key to all habits and small repetitions are the most likely to succeed and become habits because they don't require much motivation, willpower, or time.
Check-in daily, weekly, or as often as it works for you, but let us know how you are progressing! We want to support and encourage you.
If you are joining us for the first time, welcome! We are glad you are here. Let us know what your goal is and how we can help. And if you're joining us midway through the month, no need to wait for December. Start today and you'll be that much closer to achieving what you want. If you're looking for ideas, our list of previous challenges may come in handy.
Since we spent some time in October exploring how important triggers and rewards are to the habit-forming process, I thought I'd add these into our framing questions:
Try to frame your goal along these lines:
1. My goal for this month (This November I will...")
2. The small actions I’ll be taking to accomplish this goal
3. The trigger or cue to remember to do my habit
4. How often will you do your new habit (daily is best if possible)
5. What reward will you immediately give yourself for doing your habit? (Small positive feedbacks such as a fist pump, saying "I'm awesome", or a star/check mark on your calendar help cement the habit you are trying to build.)
6. What help do you need from us?
7. What does success look like to you at the end of November?
Let’s dig in! What goal and new habit do you want to create for yourself this month?
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This November, I'm bringing back the dinner salad. I love the efficiency of a green salad. Open a leafy bag, toss in some veggies, and PRESTO! Salad made. I really like salads, but I stop having them in the summer when there's so many fruits and veggies around. Time to bring back the salad!
1. This November I will have a daily salad with dinner
2. Small actions? Add salad fixings to the grocery list. Get a good variety of easy to wash, maybe pre-cut veggies
3. Trigger or cue? After I walk into the kitchen to start making dinner, I will make the salad first.
4. How often? Every day is not realistic. Shooting for 4 times a week.
5. What reward will you immediately give yourself for doing your habit? Saying/thinking "I'm awesome".
6. What help do you need from us? If you have store-bought, low-calorie salad dressings you like, please share!
7. What does success look like to you the end of November? That it won't feel quite right to have dinner and not have a salad!
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Yay! I'm excited to get going on another month with you all. I'm going to aim smaller this time with a few tiny goals:
My goal for this month -- This November:- When I wake up, I will pour myself a glass of water.
- When (or before!) I turn on the television, I will set up my paints.
- When I lie down to sleep, I will read a sentence in a book.
I'm aiming for daily!
I'll keep a log / star chart!
6. What help do you need from us?
7. What does success look like to you at the end of November?
My real longterm goal is to balance equal focus on the quality of my life, health, and work. The check-ins are helpful!
This is awfully difficult to define! I have real tangible goals -- like finishing the book I'm making, reading more, and losing weight -- but I think for this, maybe it just makes sense to say "as perfect an attendance as possible" to these tiny goals.
I'm looking forward to tackling November with you all!4 -
themedalist wrote: »6. What help do you need from us? If you have store-bought, low-calorie salad dressings you like, please share!
Ok, I love salad so I'm your girl! I just discovered this dressing and it's fantastic: https://www.litehousefoods.com/products/tzatziki-ranch-greek-yogurt-dressing
Absolutely no taste sacrifice.
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@ themedalist...good for you. My favorite low cal dressing is Kraft Lite Raspberry Vinaigrette.1
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1. This November I will read from a book daily. I need to get off the computer and phone and pick up a book.
2. Small actions? I will read for 10 minutes before bed every night.
3. Trigger or cue? Before turning off the light I will read.
4. How often? Nightly
5. What reward will you immediately give yourself for doing your habit? A new book at the end of November.
6. What help do you need from us? Book suggestions
7. What does success look like to you the end of November? Success would be completing at the minimum one book. I hope to say I read more.4 -
@PinkyPan1 That's a really fun goal! I just finished reading an excellent book "The Kitchen House" by Kathleen Grissom. I couldn't put it down but also had to have a box of Kleenex handy. Our book club is going to discuss "The Silent Sister" by Diane Chamberlain. It's is a riveting kinda/sorta mystery. It was really good and had lots of twists and turns, but the author drug out the ending a bit too much, IMHO. And then there's my all time favorite series..."Outlander" by Diane Gabaldon. I want to reread the entire series someday, or at least the first 4-5 books. After that things changed a lot and it wasn't as interesting. So many books...so little time (sigh). Keep us posted as to what you're reading and how you like it?!?4
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@gojolida and @themedalist Great goals, ladies! Tiny goals are more doable and tend to lead to bigger and better things because it's easier to be more consistent with small things. I'm not the main cook in the family, but I'm sure my husband wouldn't complain if I made a salad every day. He's the veggie eater in the family and I need to follow suit. Thanks for the idea, Denise.
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Hi, I seem to be hogging the feed (lol), but this will be my last post here tonight!
I have had a phobia about getting on the floor to do yoga and classical stretch exercises or anything down there since my knee replacements 11 years ago and really struggle with it, but I'm going to overcome my fear by just doing it. I am tired of letting fear stop me from doing what I want to do.
1. This November I will conquer my fear of the floor so that I can increase my strength through floor exercises.
2. The action is: I will get down on the floor to do a floor exercise of some kind for at least 5 minutes.
3. Trigger: when my morning TV show ends I will go upstairs to my workout area
4. How often?: daily if I am at home
5. My reward will be to open up HabitBull and give myself a green circle and jot a note about the amount of time and activity that I did.
6. Hearing about your successes and struggles helps me realize I'm not alone in my quest for healthy living and will keep me more accountable.
7. Being successful will mean no more fear of getting down and up from the floor, and I will be stronger because I will have done floor exercises daily in addition to the standing ones I've been doing.
I'm excited, and I'm going to do day 1 right now (I was at the dentist this morning). I know it sounds crazy, but I'm really nervous!!!6 -
Great Goals everyone!
@themedalist I did a 100 days of salads challenge a long time ago and got tons of ideas on Pinterest. even for light homemade dressings too. Good luck!
@PinkyPan1 I love a reading challenge. What I do is go to my public library on the New and Popular section and I look for books by size, and like that I have found really cool short books to read. If I don't like it I put it return in. Some I have read recently are The Gentle Art of Sweedish Death Cleaning, Don't Sweat the Small Stuff, and It's all Small Stuff and The 5 Love Languages.
@gojolida those are small achievable goals. I am confident you can make it! I start my day with a glass of water too and it makes all the difference in my day.
@nebslp good for your for wanting to overcome that fear. Please be careful! Keep up posted.
1. My goal for this month (This November I will...") I will make time for exercise. Now that I have started working I seem to be not making time for that, lazy the rest of the day.
2. The small actions I’ll be taking to accomplish this goal: Plan! Once I know my schedule I will make a plan, calendar, or just get home and change into my exercise clothes.
3. The trigger or cue to remember to do my habit: put on my exercise clothes
4. How often will you do your new habit (daily is best if possible) As often as I can. Sometimes I work nights, so I will exercise earlier in the day.
5. What reward will you immediately give yourself for doing your habit? Rewards are tricky so I will give myself credit for doing it.
6. What help do you need from us? Support as always. Thank you.
7. What does success look like to you at the end of November? I will feel better about myself. I will have some control over my health and hopefully look better if I lose some pounds.
Good luck everyone!
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1. This November I will read from a book daily. I need to get off the computer and phone and pick up a book.
6. What help do you need from us? Book suggestions
7. What does success look like to you the end of November? Success would be completing at the minimum one book. I hope to say I read more.
Great goal for November, @PinkyPan1 . One book I just loved is The Boys in the Boat by Daniel James Brown. I loved that book and was so inspired by it. I think you would enjoy it too!
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Great goals for this month, @gojolida. Habits don’t have to be big in order to have an impact. And small habit changes are much more likely to stick!2 -
Hi, I seem to be hogging the feed (lol), but this will be my last post here tonight!
I have had a phobia about getting on the floor to do yoga and classical stretch exercises or anything down there since my knee replacements 11 years ago and really struggle with it, but I'm going to overcome my fear by just doing it. I am tired of letting fear stop me from doing what I want to do.
1. This November I will conquer my fear of the floor so that I can increase my strength through floor exercises.
2. The action is: I will get down on the floor to do a floor exercise of some kind for at least 5 minutes.
3. Trigger: when my morning TV show ends I will go upstairs to my workout area
4. How often?: daily if I am at home
5. My reward will be to open up HabitBull and give myself a green circle and jot a note about the amount of time and activity that I did.
6. Hearing about your successes and struggles helps me realize I'm not alone in my quest for healthy living and will keep me more accountable.
7. Being successful will mean no more fear of getting down and up from the floor, and I will be stronger because I will have done floor exercises daily in addition to the standing ones I've been doing.
I'm excited, and I'm going to do day 1 right now (I was at the dentist this morning). I know it sounds crazy, but I'm really nervous!!!
Fantastic goal for November, @nebslp. Taking on something we are afraid of adds a whole other element to the habit building process, but you can do this! Not only will you gain strength and flexibility this month, you’ll have knocked out one fear’s ability to affect and control what you do. I’m looking forward to your updates!2 -
prgirl39mfp wrote: »Great Goals everyone!
1. My goal for this month (This November I will...") I will make time for exercise. Now that I have started working I seem to be not making time for that, lazy the rest of the day.
2. The small actions I’ll be taking to accomplish this goal: Plan! Once I know my schedule I will make a plan, calendar, or just get home and change into my exercise clothes.
3. The trigger or cue to remember to do my habit: put on my exercise clothes
4. How often will you do your new habit (daily is best if possible) As often as I can. Sometimes I work nights, so I will exercise earlier in the day.
5. What reward will you immediately give yourself for doing your habit? Rewards are tricky so I will give myself credit for doing it.
6. What help do you need from us? Support as always. Thank you.
7. What does success look like to you at the end of November? I will feel better about myself. I will have some control over my health and hopefully look better if I lose some pounds.
Good luck everyone!
@prgirl39mfp, you have a lot of changes in your life right now with going back to work and juggling work and family obligations. I think regular exercise this month will help you deal with the stress. Plus, you have a long history of exercising daily. It’s part of your life and it’s part of who you are. I think it’s good to reconnect with that part of you. When we are in the middle of so much change, maintaining the constants in our life is even more important. They remind us that not everything is in flux. Great goal for November!2 -
I’ve decided to modify my goal for November.
I LOVE coffee. I look forward to my morning coffee immensely and start thinking about it the night before. But I’m also careful not to have too much coffee as the caffeine affects me. I switch to tea in the afternoon and that works out nicely.
Unfortunately, “too much coffee“ it too squishy and poorly defined to be relied upon. I don’t want caffeine to affect my blood pressure and I think that it is. I don’t want to give up coffee, I just want less caffeine. There’s no need to wait until December to make this my focus. Coffee is a morning habit, dinner salads are an evening habit. Normally, I wouldn’t try to change two things at once because new habits take time and focus, but both of these habits combined will take me about 5 minutes, so it’s not a huge undertaking to do both. I now have an AM habit and a PM habit in the making!
1. This November I will reduce my caffeine consumption by 50%
2. Small actions? Use 50% decaf and 50% regular when setting up the coffee maker the night before.
3. Trigger or cue? Place the decaf coffee right next to the regular coffee in the cupboard so I see it and don’t forget it.
4. How often? Every. Single. Morning.
5. What reward will you immediately give yourself for doing your habit? Saying/thinking "It still tastes like coffee.”
6. What help do you need from us? Any decaf coffee recommendations?
7. What does success look like to you the end of November? I will still feel like myself, still be fully awake and functioning, just without the caffeine edginess.5 -
I am trying to make every day special. To log my calories diligently and be under my calorie goal. To be more active during the day, and be mindful of getting the rest I need. I don't drink sugary drinks and don't have coffee after 8:30 a.m. most days. My AM habit is to roll out of bed, have a cup of coffee, have my oatmeal and banana and the supplements -- fish oil, glucosamine chondroitin and B12. Working on lowering my blood pressure through drinking herbal teas and exercise.7
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@themedalist I've quit coffee before, and switched to decaf before, and I do it all the time! Once you wean yourself off the habit, you start to recognize when you're not feeling like yourself re: anxiety and restlessness due to caffeine! I support you!! (And decaf tastes the same and still has a little caffeine, so great plan!)
@PinkyPan1 I have a similar Tiny Habit as part off my daily routine and slow and steady, we will finish our books! what are you reading now, and what are some of your favorites? i love talking books and making recommendations!
@nebslp @prgirl39mfp @TKlepac Such great goals for your wellbeing!!
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Okay, to prevent getting into the hole with my grading, I decided to make that my November challenge. The thing I need to do prioritize doing the essays instead of checking email or grading smaller assignments.
1. This November I will stay current with my essay grading.
2. Small action? Every time I open my computer, I will grade an essay first.
3. Trigger or cue? When the Canvas page loads, I will click the essays first.
4. How often? Every weekday 9-5
5. What reward will you immediately give yourself for doing the habit? Give myself a star and a fist pump.
6. What help do you need from us? Be my cheer leaders.
@themedalist , I drink regular coffee in morning, but I take a thermos of decaf for the rest of the day. I can't say it tastes the same, but I drink Yuban decaf. However, people's coffee preferences vary so much, I don't know that you'll like it. One suggestion is to buy small cans and/or store in refrigerator because decaf doesn't have as long a shelf life.
@TKlepac, sounds like a plan. I really like logging to keep me accountable. I used to like closing my MFP diary and getting that "in 5 weeks..." projected weight loss message. That worked as a reward for me for years! I used to record the message in my food notes so I could compare it. Good luck.2 -
@PinkyPan1 , I love your goal for November! And I love your reward! Sounds fun! My daughter's and I started reading (sort of a mini book club) at the beginning of 2018, and it has really been a delightful addition to our lives!
@prgirl39mfp , fitting in exercise when starting a job, is always a challenge, so good goal!
@gojolida , starting the day with a glass of water is a great idea. Then painting and reading - good for body, mind, and soul!4 -
@77tes thanks for the support. Good luck to you as well. You use Canvas? As a parent it can be so overwhelming getting all those notifications. LOL!
@themedalist thanks. And good luck with lowering your coffee intake. I know that is a tough one.
@TKlepac good for you! Making every day special is a great goal! Your plan is doable.2 -
@prgirl39mfp , I KNOW exactly what you mean about Canvas notifications.
I had the same problem when I first started using it. You can change the settings on notifications, so you only get certain notifications. Here is a link about it: https://community.canvaslms.com/docs/doc-10624 2 -
Hi everyone! Looks like you've all come up with some good individualized goals. One thing I love about this group is the diversity!
I started my down and up goal and have been successful for 3 days now. My phobia about getting on my knees started because my knees hurt when I kneel and my ortho surgeon told me not to (like 10 years ago). So yesterday I did some research and found one study that said about 30% of people with knee replacements have pain when kneeling and apparently I'm one of that group. I was worried, too, about damaging the prosthesis but read that that isn't a concern (I hope they're right!). But I won't lie and say I look forward to it. Even though it's been difficult and painful, I decided to come up with a solution for my problem because I love the floor work that I've been doing. After yesterday's struggle I went immediately to the internet and found some medically designed knee pads specifically for knee replacement recipients. And within minutes I had them ordered. They should be here next week.
My inspiration to overcome this obstacle comes from watching athletes on American Ninja Warrior, the Olympics and YouTube videos of really "old" people doing things that most young people can't. Many of them have overcome disabilities or injuries that would have most people saying "I can't do X ..." and then come up with a reasonable excuse. I have a dear friend, Jen, who said "no excuses!!!" so many times, I think it's finally sunk in. I may not be able to accomplish this goal, but if I don't try, I for sure won't accomplish it and always wonder if I could have if I would have tried.
Anyway, thanks for sharing your goals and your support, and I'm looking forward to hearing about y'all's progress!
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Hi everyone! Looks like you've all come up with some good individualized goals. One thing I love about this group is the diversity!
I started my down and up goal and have been successful for 3 days now. My phobia about getting on my knees started because my knees hurt when I kneel and my ortho surgeon told me not to (like 10 years ago). So yesterday I did some research and found one study that said about 30% of people with knee replacements have pain when kneeling and apparently I'm one of that group. I was worried, too, about damaging the prosthesis but read that that isn't a concern (I hope they're right!). But I won't lie and say I look forward to it. Even though it's been difficult and painful, I decided to come up with a solution for my problem because I love the floor work that I've been doing. After yesterday's struggle I went immediately to the internet and found some medically designed knee pads specifically for knee replacement recipients. And within minutes I had them ordered. They should be here next week.
My inspiration to overcome this obstacle comes from watching athletes on American Ninja Warrior, the Olympics and YouTube videos of really "old" people doing things that most young people can't. Many of them have overcome disabilities or injuries that would have most people saying "I can't do X ..." and then come up with a reasonable excuse. I have a dear friend, Jen, who said "no excuses!!!" so many times, I think it's finally sunk in. I may not be able to accomplish this goal, but if I don't try, I for sure won't accomplish it and always wonder if I could have if I would have tried.
Anyway, thanks for sharing your goals and your support, and I'm looking forward to hearing about y'all's progress!
Oh, how I LOVE this! “You can have excuses or you can have results, but you can’t have both” is so true. @nebslp, I am so proud of you for taking on this particular goal. Not only will floor exercises benefit your health, but staring fear in the face with a resounding “Get out of my way!!!” is so liberating and frees you up to tackle anything else on your want to do list. I think your medically designed knee pads sound like a great idea!
Go you! ❤️2 -
I am trying to make every day special. To log my calories diligently and be under my calorie goal. To be more active during the day, and be mindful of getting the rest I need. I don't drink sugary drinks and don't have coffee after 8:30 a.m. most days. My AM habit is to roll out of bed, have a cup of coffee, have my oatmeal and banana and the supplements -- fish oil, glucosamine chondroitin and B12. Working on lowering my blood pressure through drinking herbal teas and exercise.
@TKlepac, short bouts of walking, especially brisk walking, might also be useful in controlling your blood pressure. It’s a strategy I use and it’s worked for me!
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Day 4 and my new baby habits are toddlers! I’ve had a salad every night (thanks for the dressing recommendations!) and I’ve had my 50/50 coffee every morning. I’ve still been waking up just fine and enjoying my coffee just as much so all is good! My daughter mentioned yesterday that she felt like she needed 2 cups of coffee yesterday morning and I reminded her of the switch. Sadly, she left for Colorado yesterday, her new home, so she won’t be impacted by my coffee mix anymore.
We had a great afternoon yesterday at her cousin’s bridal shower. It was held at a tea house, with cookies and sandwiches, and it was so much fun! I think there were maybe 20-30 teas that were served? I tried as many as I could: blackberry maple, white grape, apple, orange creamsicle, and others that I can’t remember the names of. I love tea and it opened my eyes as to how many teas I’ve never tried. I’m going to look for an online tea sampling service (anyone know of such a thing?) and subscribe. I always try to think of a few “winter coping strategies” since New England winters are long and snowy, and this is something I think I’d enjoy. If you have websites to suggest, I’m all ears!3 -
I wanted to give a shout out to @MmamaBearR, @birgitwebster, @swimMighty, @Cafelelia, @PackerFanInGB, @clynns54, and @debk0718 who participated in our October challenge and made great strides and progress. If you have a November goal in mind that needs to get checked off the to-do list, we are here for you!
And to @Heidijens123, @MadisonMolly2017, and @mikaila96 who also participated in our October challenge but are grappling with injuries and post-op recoveries, I hope you are feeling better and that each day is a little better for you!2 -
By the way, @SwimMighty, I’ve included a GLAD reflection (what am I grateful for, what did I learn today, what did I accomplish today, what delighted me today) every evening as part of my bedtime yoga ever since you suggested it! Thanks so much! It’s a wonderfully positive way to close the day!2
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I am reading James Clear’s book, Atomic Habits. I highly recommend it for anyone who wants to understand habits better. It’s full of great anecdotes to illustrate the points he’s making. Even for veteran readers of his blog and I know quite a few of us are, there is a decent amount of new material.
The chapter I read yesterday explored how are our habits are shaped by those in close proximity to us, by the groups and communities of which we are part, and by those we look up to and want to emulate. The section about groups and communities had this passage and it made me think of our habits group:
So even though we are pursuing different goals, our shared focus on using habits to achieve our goals and the wonderfully supportive nature of this group makes it more likely we will accomplish what we set out to do. Yay for us!“Nothing sustains motivation better than belonging to the tribe. It transforms a personal quest into a shared one. Previously, you were on your own. Your identity was singular. You are a reader. You are a musician. You are an athlete. When you join a book club or a band or a cycling group, your identity becomes linked to those around you. Growth and change is no longer an individual pursuit. We are readers. We are musicians. We are cyclists. The shared identity begins to reinforce your personal identity. This is why remaining part of a group after achieving a goal is crucial to maintaining your habits. It’s friendship and community that embed a new identity and help behaviors last over the long run.”4 -
@themedalist The words in the passage you shared are so true. I definitely have an image of who I am, and that is often not who I want to be. But identity can be changed. It starts with deciding not who you are, but who you want to become and then working to achieve that. I’m so grateful for the awesome tribe I belong to in MFP. ❤️3
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@themedalist , just like @nebslp said, finding MFP has been like finding my tribe! This group is an important part of that tribe. The people I know in real life were pretty tired of hearing about my dieting attempts before I found a tribe that was working on the same thing - first at Curves, and later on MFP. What a difference!
@themedalist , my daughters are tea fiends, so I'll check with them about tea sampling options. That sounds like a cheerful project for the winter, especially if you are cutting back on caffeine.2
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