This January I Will...
themedalist
Posts: 3,218 Member
And Hello 2019!!!
Happy New Year and may 2019 be filled with health and happiness and to you and yours. One thing I'm certain about this group: we will be celebrating a lot of healthy successes this year. Why am I so sure? Because any goal takes more than just desire: it takes a realistic plan with small, specific, do-able actions steps, and the commitment to see the plan through, even when it's tough. And these qualities, these success markers, well, this group has in abundance!
If you are joining us for the first time, welcome! We are glad you are here. Let us know what your goal is for this month and how we can help. And if you're joining us midway through the month, no need to wait until February. Begin now 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.
So let's hear what you'll be prioritizing this month!
Try to frame your goal along these lines:
1. My goal for this month (This January 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 January?
Check-in daily, weekly, or as often as works for you, but let us know how you are progressing! We're here to support and encourage you, but if you don't post we don't know what you need. Plus, we want to cheer you on!
Let's do this! Let's all make it a terrific year!
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I caught a side view of myself in the mirror and yikes...I was slouched over. I don't want to be a hobbled over senior citizen, so I'm going to focus this month on being more aware of my posture. If I'm aware, I tend to sit up/stand up with better posture, but most of the time I'm not even aware of what I'm doing.
1. This January I will pay attention to my posture and make an effort to sit up/stand up straight.
2. The small actions I’ll be taking to accomplish this goal: When I sit down and when I stand up I will first do a posture check.
3. The trigger or cue to remember to do your habit: Siting down or standing up will be my cue.
4. How often will you do your new habit (daily is best if possible). Many times throughout the day.
5. What reward will you immediately give yourself for doing your habit? After I do my posture check, I'll say "Well done" to myself.
6. What help do you need from us? If you have tips/suggestions/resources that have helped you improve your posture, I'm all ears!
7. What does success look like to you at the end of January? I'll have better posture without paying much attention to it because sitting and standing up straight will be more automatic for me.4 -
1. My goal for this month (This January I will...") I will only eat at home for the month of January except one lunch Jan 2 & one Jan 11. (I’m going to see about switching Jan 2 to tea/coffee.).
2. The small actions I’ll be taking to accomplish this goal.
* Keep appealing groceries in the house
* Always have precooked lean meats available
* Pre-measure nuts, fruit-only jam, Kashi cereal, & peanut butter in 1/2 &/or 1 oz. servings
* Always have appealing pre-washed/cut veggies & salad greens prepared.
* Replenish tea selection
* Do pantry & fridge clean out (neither are bad, but for fresh start feeling!)
* Remind myself that I had headaches, some tummy pain, queasiness, was more tired, and my mood was less positive... Do This For YOU! Focus on Health& a happy life ❣️
3. The trigger or cue to remember to do my habit
i will wear a special bracelet for the month of January.
4. How often will you do your new habit (daily is best if possible) daily for January
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.) I’ll say “You’ve got this! See how much better you feel!”♥️
Also:
* better nutrition *****
* get closer to GW with more accurate tracking
* sense of accomplishment
* Improve gut biome again
* Less sodium
* Less hidden fats
* Less hunger signals
* Great feeling of overcoming my addiction to eating out
* Less fear of regaining weight lost and/or giving up before hitting my GW
* BETTER HEALTH
* End of January: A new heart necklace because I’m loving myself by doing this & it will keep me healthier (and heart disease is no. 1 killer in US.) Note to self: American eating out is Not Healthy for you. May be OK for others, but not you. It does not make you feel good. Period.
6. What help do you need from us?
your compassion & positive support (ie be your usual selves 😀)
7. What does success look like to you at the end of January?
Back on track food wise, ie Quality of food & reset my commitment to nutritious eating 100% of time, as I was doing before I broke my arm 100 days ago.
Note to SELF: Many on MFP say you can eat anything, as long as under calories, but this is NOT true for me. I committed to my kidney donor to take care of her kidney AT LEAST as well as she did. She never eats out.6 -
I'm so excited to join this January Challenge! Thank you Denise for bringing me on board! I have been pretty sedentary for the last year and boy to I feel it. Tight clothes, low energy, and a sense of depression. I want to commit to a daily routine that will not take long, but will be a great overall workout that includes some weights and cardio. I decided on a Jillian Micheals video-had good success with one of her programs several years ago.
1. This January I will do the Jillian MIchaels Ripped in 30 fitness video program.
2. The small actions I’ll be taking to accomplish this goal: I purchased the video on Amazon Prime and so can watch it on TV or my laptop. I purchased small handweights (1 lb) to use to start with since 5lb ones I have were too heavy. I took some before pictures and measurements to help me gauge progress. I will do weekly checkins on weight and measurements.
3. The trigger or cue to remember to do my habit: I will set out my clothes, shoes and water bottle the night before.
4. How often will you do your new habit (daily is best if possible): 6 days a week allowing for a rest day. Hopefully I will get a good walk in on that day.
5. What reward will you immediately give yourself for doing your habit? I'm going to do a before and after selfie on my phone each day and text them to my daughters and I might post them here too to support and encouragement!
6. What help do you need from us? Please hold me accountable. If I'm on here making excuses remind me it's just 30 minutes of my day and that I'm worth it! I'm a terrible procrastinatory.
7. What does success look like to you at the end of January? I can breath in my skinny jeans, I feel more comfortable in my skin. I start to get my flat tummy back!
Posted below is one of my before pics. I've always had a very flat tummy so this is what I'm hoping to lose and get some definition back. Excuse my very dirty mirror lol.
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Thank you for letting me be a part of this challenge, and for your encouragement! You are an awesome group!
1. This January I will go to bed each night by 10:30.
2. The small actions I’ll be taking to accomplish this goal:
-ask my husband to help (especially getting kids to bed on time)
-ask my kids to help (cleaning up kitchen, getting to bed on time)
-setting a rule for myself not to use any type of social media after supper
3. The trigger or cue to remember to do my habit is an alarm on my phone.
4. How often will you do your new habit? Every day.
5. What reward will you immediately give yourself for doing your habit? Snuggle with cuddly blanket.
6. What help do you need from us? Encouragement, maybe ideas if I think of a question
7. What does success look like to you at the end of January? I will get a good night sleep every night. With good sleep, I make better decisions about eating and exercising during the day, and usually don't eat after supper. I will be more prepared to ski a 35 km ski race in February because I will have gotten in good exercise and lost a few pounds.6 -
Thanks for this group! Excited and looking forward to checking in :-)
1.This January I will: Move for at least 20 minutes everyday
2. The small actions I’ll be taking to accomplish this goal: Taking a walk during my lunch hour, keeping my yoga mat/gym kit/swimming kit ready the night before, keeping a pair of trainers in my car at all times
3. The trigger or cue to remember to do my habit: An alarm on my phone am and pm
4. How often will you do your new habit: Daily
5. What reward will you immediately give yourself for doing your habit? A
in my diary
6. What help do you need from us? Encouragement & support! And a push to keep on going
7. What does success look like to you at the end of January? A full set of in my diary 5 -
Like you @themedalist, I need to work on my posture. Last October, I mentioned that I wanted to get the Posture Makeover App, and use it, but it wouldn't work on my device. Well, for Christmas I was given an iPad, so I should be able to download that app. I'll be starting a few days late because I'm getting set up (of course I can't get MFP to work on my shiny new toy), but then I'll get started. My favorite Online Yoga teacher is starting a new beginner challenge this month so I plan to use that. (Yes, I'm still a beginner. You CAN teach an old dog new tricks, it just takes a very long time
).
1. This January I will do the Posture Makeover exercises.
2. The small actions opening the app after I do my yoga practice
3. The trigger or cue to remember to do my habit - finish yoga
4. How often will you do your new habit Daily
5. What reward will you immediately give yourself for doing your habit? Fist pump and Star in my diary
6. What help do you need from us? That thing you do so well - keeping me accountable and cheering me on
7. What does success look like to you at the end of January? I'll have better posture, be more mindful of how I'm sittting and standing, and have fewer headaches (wouldn't that be great!).6 -
1. My goal for this month (This January I will...") Mediate twice daily. Once in the am and at bedtime.
2. The small actions I’ll be taking to accomplish this goal...I have notification on my mediation app to remind me.
3. The trigger or cue to remember to do my habit...gong notification
4. How often will you do your new habit (daily is best if possible) twice daily
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.) I I will whisper to myself...smile life is good!
6. What help do you need from us? Accountability
7. What does success look like to you at the end of January? A calmer, more peaceful me.
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Everyone’s “I Will’s” look awesome!!2
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MadisonMolly2017 wrote: »Everyone’s “I Will’s” look awesome!!
I agree! I will make time to post mine later today. What a busy time this is!!!
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I have successfully mediated twice daily since the first of the month. I am using a new app called Insight Timer. If you are interested check it out.5
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2. The small actions I’ll be taking to accomplish this goal.
* ✅Keep appealing groceries in the house
* ❌Always have precooked lean meats available
* Pre-measure ✅nuts,q fruit-only jam, ✅Kashi cereal, & ✅peanut butter in 1/2 &/or 1 oz. servings
* ❌Always have appealing pre-washed/cut veggies & salad greens prepared.
* ✅Replenish tea selection
* ✅Do pantry & fridge clean out (neither are bad, but for fresh start feeling!)
* Remind myself that I had headaches, some tummy pain, queasiness, was more tired, and my mood was less positive... ❌Forgot to do this.
Do This For YOU! Focus on Health& a happy life ❣
Jan 1✅
Jan 2✅ (pre-planned eating out)
Jan 3❌
Jan 4 ❌
Optimistic going forwards. I forgot how much sodium is in the food & I feel queasy. I
Feel confident I can stop eating out now because of those two things❣️
Jan 3 reminded me I need to have cooked lean meat in the fridge.
Jan 4 made me face up to how much sodium & fat are in restaurant foods.
Moving forwards!6 -
I have done 4 consecutive days of my 30 day workout. I've done them each morning before work. Now I need to to it on Saturday-it's so much easier when I just do it first thing but I was lazy today. Hoping to report back later that it's done!
Everybody keep up the great work! It's inspiring to hear your goals and accomplishments!5 -
Happy 2019 friends. I have recently had some medical problems, gotten off my food-treatment for autoimmune disease, and been strongly encouraged professionally to be more open and get more support. Truth is, I've been discouraged and hiding. But here I am to try again. Love all the positive goals; you encourage me.
My goal for January is to get back to tracking all my (medically appropriate, of course) food; ideally I would like to get back to pre-planning my menus as well because this was helping so much, but I do kind of have to be careful not to be overly strict because it is not sustainable.
So, for the first time ever, I unlocked my food diary to a close friend. I also check in with my doctor once a week.
I will do the tracking through the day if necessary, but my preference would be to plan out meals first thing (thus morning routine would be my trigger to log). My reward will be acknowledging that I am doing the right thing for my health (a very cheerful thing).
What I need from you: I will give a report on how well I am logging each week; I just need the accountability. If I can get the courage, I will confide how I am doing maintaining the restrictive diet (I know they say don't do really restrictive, but in my case it is necessary and both my doctors support it; the positive way to look at it is that I have the opportunity to choose foods that do not hurt my body.)
And even though I know we're not supposed to focus on too many things at once, I just want to say that one of my goals for the year is to have fun--I've been sort of timid and strict and focused on medical stuff, and I've realized that I've let my life get really out of balance with the other aspects of a well-rounded life and wellness in general. So I'll be hunting for small bits of cheer to add in. More next month, maybe.
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So far I’ve done my posture exercises each day ( I did 2 days on the second to catch up). They are terrific! I’m finding doing them right after my yoga makes a great cue.
@M310 , glad to hear from you! I too need to get back to being faithful about logging and eating healthy. I vote for more fun. I makes getting healthy easier.3 -
Jan 5 Update:
The small actions I’ll be taking to accomplish this goal.
* ✅Keep appealing groceries in the house
* ❌Always have precooked lean meats available
TO DO: I have to get Lean Meat issue solved
* Pre-measure ✅nuts,q fruit-only jam, ✅Kashi cereal, & ✅peanut butter in 1/2 &/or 1 oz. servings
THIS REALLY HELPED ME TODAY!🎉
* ❌Always have appealing pre-washed/cut veggies & salad greens prepared.
I didn’t but I washed & peeled 3 large carrots & enjoyed them greatly!
TO DO item, too!
* ✅Replenish tea selection DONE
* ✅Do pantry & fridge clean out (neither are bad, but for fresh start feeling!)DONE
* Remind myself that I had headaches, some tummy pain, queasiness, was more tired, and my mood was less positive... ❌Forgot to do this. Forgot to do this again, but hubby reminded me, so when we had lunch out (yes, yet again) I was very moderate. And felt fine.
Do This For YOU! Focus on Health& a happy life ❣
Jan 1✅
Jan 2✅ (pre-planned eating out)
Jan 3❌ moderate, but Salty & high fat
Jan 4 ❌High fat, high sodium, high sugar: felt awful afterwards.
Jan 5❌but smaller portions, no dessert, and better choices.
STILL Optimistic going forwards. I forgot how much sodium is in the food & I feel queasy. I feel confident I can stop eating out now because of those two things❣
Jan 3 reminded me I need to have cooked lean meat in the fridge.
Jan 4 made me face up to how much sodium & fat are in restaurant foods.
Jan 5 reminded me that once I eat out, it can take me awhile to stop it.
Moving forwards! I will do it-
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Update after 5 days: have done 2 days of 40 minute workouts and 3 days of 2 x 15 minute morning and evening flexibility/mobility sessions. Feel good :-)5
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MadisonMolly2017 wrote: »Everyone’s “I Will’s” look awesome!!
I agree! I will make time to post mine later today. What a busy time this is!!!
That’s what I thought too! I just love hearing what everyone’s goals and aspirations are for January and 2019. How we’ve moved beyond sweeping goals like being healthier, to specific actionable plans for achieving what we want. The diversity in goals in great too!
And a special shout-out to @eatmindfully and @nikitashah100 who are joining us for the first time. We are very happy you are here!4 -
I have successfully mediated twice daily since the first of the month. I am using a new app called Insight Timer. If you are interested check it out.
A friend of mine has used Insight Timer for several years now and loves it. Great job getting in the meditation habit, @PinkyPan1!3 -
So far I’ve done my posture exercises each day ( I did 2 days on the second to catch up). They are terrific! I’m finding doing them right after my yoga makes a great cue.
@M310 , glad to hear from you! I too need to get back to being faithful about logging and eating healthy. I vote for more fun. I makes getting healthy easier.
I completely agree with @77tes, @M310! Regular food logging is likely your best tool for managing your auto-immune disease. Pre-planning your meals as you’ve done in the past is helpful too, but as you identified, too much rigidity isn’t a good thing.
And I think more fun is a fabulous goal for 2019!2 -
Even though we have a monthly focus for our goals that involve daily actions, I think it’s wonderful to have an overarching theme for 2019, as @M310 has for having more fun. Last year, I really focused on deepening my sense of gratitude because gratitude is so closely tied to happiness and greater joy. On the suggestion of one of our group members, @SwimMighty, I started a nightly GLAD reflection while doing my pre-bedtime yoga. GLAD: 1.) Gratitude: What am I grateful for today? 2.) Learn: What did I learn today? 3.) Accomplish: What did I accomplish today? 4.) Delight: What delighted me today? It’s such a positive, joyful way to review and close the day and a great launching point for going to sleep. Interestingly, I no longer wake up in the middle of the night as I’ve done for years. I sleep through the night and that’s been wonderful. I think the combination of yoga stretches and GLAD reflection right before bed has changed my sleeping patterns.
I’ve always been a pretty happy person but the year-long focus on gratitude and joy helped me enormously. Daily meditation was the key.
So for 2019, I’m going in a different direction. I’m going to work on improving my memory. I don’t think I have a bad memory, but I’m convinced I can improve my memory using the same habits framework that I use to change and improve every other aspect of my life.
I’d love to hear any “themes” you have for 2019!
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So far I’ve done my posture exercises each day ( I did 2 days on the second to catch up). They are terrific! I’m finding doing them right after my yoga makes a great cue.
@M310 , glad to hear from you! I too need to get back to being faithful about logging and eating healthy. I vote for more fun. I makes getting healthy easier.
I’m going to check out the Posture Makeover app. Thanks for the suggestion, @77tes!1 -
@littlebear0121 and @nikitashah100, I think your goals for this month, getting more sleep and moving every day, are fantastic goals to have! Good for you!
And @MadisonMolly2017, you have such a great system for outlining and tracking the progress you make on your goals, that it just makes me smile. There sure is a lot of sodium in foods, isn’t there?2 -
Denise these are such awesome ideas! I love the focus on gratitude- did you do the GLAD reflection by writing in a journal? I also look forward to following how your work on improving memory!
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themedalist wrote: »@littlebear0121 and @nikitashah100, I think your goals for this month, getting more sleep and moving every day, are fantastic goals to have! Good for you!
And @MadisonMolly2017, you have such a great system for outlining and tracking the progress you make on your goals, that it just makes me smile. There sure is a lot of sodium in foods, isn’t there?
Thank you @themedalist ! Yes, there sure is!
Do you have any suggestions re: treadmills. Features you use a lot or those that are not necessary? I think I need to have an exercise solution for these colder, wetter days!2 -
@themedalist , what is your plan for improving your memory? That sounds like a great idea.1
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eatmindfully wrote: »Denise these are such awesome ideas! I love the focus on gratitude- did you do the GLAD reflection by writing in a journal? I also look forward to following how your work on improving memory!
No, @eatmindfully, I don’t write them down, I just mentally run through them. But writing them down is a great idea! It will give me a terrific list to look back on at the end of the year. Plus writing things down is recognized as a great way to remember them. Now I just have to decide if I want to write them down in a notebook or online through Penzu.
Thanks for the idea!
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@themedalist , what is your plan for improving your memory? That sounds like a great idea.
I forget. 😀
I’m starting by reading the book Moonwalking with Einstein The author went from having a self described average memory to a year or so later being a finalist in the US Memory Championship. There’s a lot of mnemonic devices and I’m hoping he gives me guidance on where I might start.
Interestingly, memory techniques were routinely taught through the middle ages and the renaissance. Before books were mass produced, having a good memory was essential to incorporating ideas and being an educated, worldly person. But once books were available, memory techniques were no longer passed along. We had books. We didn’t have to remember. And now I can’t remember most of the things I read in books!
I have a little quiz I’m working towards in early March. We have an all team meeting with about 25 researchers I’ll be meeting for the first time. I’d like to know all their names, institutions, and research focus when I meet them in March.6 -
Yea! A new month, in a new year! Hope everyone had a delightful holiday!
1. My goal for this month (This January I will..."): Work up to drinking half my weight in ounces of water daily
2. The small actions I’ll be taking to accomplish this goal: Fill up my water bottle every time I get up from my desk at work. Stop drinking coffee by 10 a.m. and switch to water.
3. The trigger or cue to remember to do my habit. Getting up from my desk. Getting up from sitting at home. Using a red or teal steel water bottle...the colors catch my eye.
4. How often will you do your new habit (daily is best if possible) Daily!
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.) Star on calendar. Positive self-talk - See? You DID IT! Allow myself a cup of decaf or tea.
6. What help do you need from us? Just being here being your supportive and insightful selves. Love this group!
7. What does success look like to you at the end of January? Success at the end of January will mean I no longer have to work so har to get my water in, because it will just be a habit. Also, the swelling in my fingers will be down enough that I can wear my wedding rings again (My number 1 NSV I'm looking forward to!)
Great goals on here! So inspiring! I found myself thinking "oh! I need to do that too!" or "Oh, great idea! I'll have to remember that!"
I'm also working on talking nicer to myself and not beating myself up so much. I am so much nicer to everyone around me than I ever am to myself. Maybe this will be February's goal, but for now I'm trying to catch myself. I have no room for so much negativity in my life!!!!
Tracie
Word for 2019: tenacity
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No, @eatmindfully, I don’t write them down, I just mentally run through them. But writing them down is a great idea! It will give me a terrific list to look back on at the end of the year. Plus writing things down is recognized as a great way to remember them. Now I just have to decide if I want to write them down in a notebook or online through Penzu.
Thanks for the idea!
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Thank YOU! I Just looked up Penzu and am starting my own online journal! Very excited!
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I have enjoyed my daily meditations. I usually follow a guided meditation but lately I have enjoyed using the time with some soothing music to meditate. I can now comfortably meditate for 7 minutes. Now my goal by the end of the month is 10 minutes and then go from there.2
