This August I Will...

themedalist
themedalist Posts: 3,218 Member
edited August 2019 in Social Groups

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And it's August!

There's one more full month of summer. What would you like to accomplish this August? What's on your to-do list? What healthy habit would you like to create this month or continue working on from July?


If it's helpful, you might frame your goal along these lines:

1. My goal for this month (This August 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?
6. What help do you need from us?
7. What does success look like to you at the end of August?

If you are new to our group, welcome! Let us know what your goal is and how we can help. If you're stumped by what to work on this month, our list of previous challenges can help.

OK, let's roll up our sleeves and get to work! The smallest change you make this August can have an out-sized impact on your life and health if you keep doing it.
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Replies

  • Wildchildx1289
    Wildchildx1289 Posts: 19 Member
    @texasgardnr good luck! I have a hard time falling asleep nowadays, and what helps me is an good bed time routine. A hour before hand, I take a shower, brush my teeth, get into bed and read. When I miss my routine I usually have a hard falling asleep.
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    Hi Everyone! Your “I Wills” sound amazing & are inspiring!

    Thank you @themedalist! Many a day, my art is what lifts me up. Definitely helps me lose weight as there’s always something to practice, learn, share - or Marie Kondo - in my art studio!!

    This month: it’s tough to decide. I have many balls ⚽️ 🏀 🏈 ⚾️ in the air!

    Exercise:
    ⚽️ Shifting from walking more to HIIT on Ex Bike
    🏀 Wt workouts at Gym - Lower Body
    🏈 Wt workouts at Gym - Upper Body
    ⚾️ stretching/band work (PT) at home- UB & LB
    🏓 core exercises at home daily

    Food:
    🍎 shopping for food at home (2 stores weekly)
    🥬 preparing yogurt parfaits, wash & prep salads, wash & cut raw veg, wash & cut stir fry veg
    🍤 Cook meat & freeze at least 1/2 after 2 meals
    🌮 Find a recipe to cook & freeze at least 1/2 after 2 meals

    Sleep
    Art faces, figures, pigment studies, collage
    Plan trip
    Deskwork
    Schedule Dr appt, check on follow-up

    So my I Will? hmmmmmmm.

    It seems as though SLEEP would help me with all of these.

    By 10:15⏰
    👄 Brush teeth
    👘 PJ’s
    🎒 Prep things for next AM
    💊 Get our next day’s pills
    Dim lights

    By 10:30🛌
    💊 Take 10:30 meds
    💦 refill bottles,
    🛌 In bed by 10:30

    By 11 🚫📲
    No Phone (except to turn on relaxation audio)

    By 11:30 🚫💡
    No light
    Think of feeling “twice as relaxed” taking a few deep breaths.

    Before 7 AM or longer
    ☀️ Use sleep mask 💤 😷 in AM until time to wake up (min 7 hours)

    I will likely adjust some of these times as the month goes on.
  • texasgardnr
    texasgardnr Posts: 2,617 Member
    @MadisonMolly2017, love, love, love your colorful post. That alone will be a great motivation throughout the month. I really liked the clever way you used the icons 🧐😁 .

    @Wildchildx1289, you have a great bedtime routine! Well done 👍.

    1. My goal for this month:
    This August's I will: I will track my progress (again) of getting to sleep earlier, success for this month will be lights out by 11:00 PM. I will use 🕚 for lights out by 11 P.M, after 11P.M. ❌.

    August 1: 🕚
    August 2: 🕚

    🤠🌺
  • pennysob
    pennysob Posts: 59 Member

    1. My goal for this month -This August I will work on my last night unhealthy snacking
    2. The small actions I’ll be taking to accomplish this goal is to keep healthy snacks around.
    3. The trigger or cue to remember to do my habit is having my before bed cup of chamomile tea.
    4. How often will you do your new habit - most evenings
    5. What reward will you immediately give yourself for doing your habit?-restful sleep lower calorie intake.
    6. What help do you need from us?- support
    7. What does success look like to you at the end of August?-feeling less sluggish
  • Wildchildx1289
    Wildchildx1289 Posts: 19 Member
    2 hours, one hour increments, success. I am trying out 4 hours, 2 hour increments, without my phone. I cant believe how addicting my phone habit is, especially when I am bored, which I am not really bored just lazy and don't want to clean my house. How can I keep a clean house with 2 little ones anyways? Haha 😁 feels good though.
  • Lowriter
    Lowriter Posts: 1 Member
    1. This August I will walk every day at 930am(ish) for at least ten minutes and will reward myself with an iced coffee from the cafe (which I bring back to the office to add my low-cal/non-dairy creamer).
    2. This August I will also track every day, all that I eat, even when I know it was a crazy day.
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    Lowriter wrote: »
    1. This August I will walk every day at 930am(ish) for at least ten minutes and will reward myself with an iced coffee from the cafe (which I bring back to the office to add my low-cal/non-dairy creamer).
    2. This August I will also track every day, all that I eat, even when I know it was a crazy day.

    @Lowriter This sounds very do-able!
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    2 hours, one hour increments, success. I am trying out 4 hours, 2 hour increments, without my phone. I cant believe how addicting my phone habit is, especially when I am bored, which I am not really bored just lazy and don't want to clean my house. How can I keep a clean house with 2 little ones anyways? Haha 😁 feels good though.

    @Wildchildx1289
    Great job!
    I wonder if a reward would help, ie, For every 15 mins (or 5 or 10) I clean house, I get to draw, read, during the kids’ naps
    OR earn pts for manicure...massage... on the weekend?

    If they are too old to nap, have them help!
    And school begins soon! August was always the hardest month!
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    pennysob wrote: »
    1. My goal for this month -This August I will work on my last night unhealthy snacking
    2. The small actions I’ll be taking to accomplish this goal is to keep healthy snacks around.
    3. The trigger or cue to remember to do my habit is having my before bed cup of chamomile tea.
    4. How often will you do your new habit - most evenings
    5. What reward will you immediately give yourself for doing your habit?-restful sleep lower calorie intake.
    6. What help do you need from us?- support
    7. What does success look like to you at the end of August?-feeling less sluggish

    @pennysob
    This sounds wonderful.
    One thing that helped me. I’d Really want a snack & sometimes even feel hungry.
    But when I didn’t eat, I’d find I wSnt even hungry 10-11 hrs later when I woke up.

    So when I’d get those signals to eat, I’d talk to myself, “Hey, knock it off. You weren’t even hungry in the morning!” I find keeping the lights low helps too. Ie “Hey body, we’re winding down now.”
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    @MadisonMolly2017, love, love, love your colorful post. That alone will be a great motivation throughout the month. I really liked the clever way you used the icons 🧐😁 .

    @Wildchildx1289, you have a great bedtime routine! Well done 👍.

    1. My goal for this month:
    This August's I will: I will track my progress (again) of getting to sleep earlier, success for this month will be lights out by 11:00 PM. I will use 🕚 for lights out by 11 P.M, after 11P.M. ❌.

    August 1: 🕚
    August 2: 🕚

    🤠🌺

    Thank you @texasgardnr - I just wish they’d helped me be more successful LOLOL
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    So my I Will? hmmmmmmm.

    It seems as though SLEEP would help me with all of theses.

    By 10:15⏰
    👄 Brush teeth
    👘 PJ’s
    🎒 Prep things for next AM
    💊 Get our next day’s pills
    Dim lights

    By 10:30🛌
    💊 Take 10:30 meds
    💦 refill bottles,
    🛌 In bed by 10:30

    By 11 🚫📲
    No Phone (except to turn on relaxation audio)

    By 11:30 🚫💡
    No light
    Think of feeling “twice as relaxed” taking a few deep breaths.

    Before 7 AM or longer
    ☀️ Use sleep mask 💤 😷 in AM until time to wake up (min 7 hours)

    I will likely adjust some of these times as the month goes on.

    Took me a few days to get this together.
    Tracking now.

    M Aug 5
    💊 10:30
    Prepare 11pm
    🛌11pm
    💡11pm
    📺12:15 pm
    📲1 pm
    💤 1 pm
    Mask yes
    ☀️8:15
    7 hrs: YES❣️
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    ]So my I Will? hmmmmmmm.

    It seems as though SLEEP would help me with all of theses.

    By 10:15⏰
    👄 Brush teeth
    👘 PJ’s
    🎒 Prep things for next AM
    💊 Get our next day’s pills
    Dim lights

    By 10:30🛌
    💊 Take 10:30 meds
    💦 refill bottles,
    🛌 In bed by 10:30

    By 11 🚫📲
    No Phone (except to turn on relaxation audio)

    By 11:30 🚫💡
    No light
    Think of feeling “twice as relaxed” taking a few deep breaths.

    Before 7 AM or longer
    ☀️ Use sleep mask 💤 😷 in AM until time to wake up (min 7 hours)

    I will likely adjust some of these times as the month goes on.

    Took me a few days to get this together.
    Tracking now.

    M Aug 5 T Aug 6
    💊 10:30 10:30
    Prepare 11pm
    🛌11pm 12
    💡11pm 12
    📺12:15 pm none
    📲1 pm 12:25
    💤 1 pm
    Mask yes
    ☀️8:15
    7 hrs: YES❣️

  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    It seems as though SLEEP would help me with all of theses.

    By 10:15⏰
    👄 Brush teeth 👘 PJ’s 🎒 Prep things for next AM 💊 Get our next day’s pills
    Dim lights

    By 10:30🛌
    💊 Take 10:30 meds 💦 refill bottles,
    🛌 In bed by 10:30

    By 11 🚫📲 No Phone (except to turn on relaxation audio)

    By 11:30 🚫💡 No light Think of feeling “twice as relaxed” taking a few deep breaths.

    Before 7 AM or longer
    ☀️ Use sleep mask 💤 😷 in AM until time to wake up (min 7 hours)

    I will likely adjust some of these times as the month goes on.
    Took me a few days to get this together.
    Tracking now.

    M Aug 5 T Aug 6
    Take pills 💊 10:30 10:30
    Dim lights & Prepare 11pm 11pm
    In bed 🛌11pm 12
    Lights off 💡11pm 12
    📺12:15 pm none
    📲1 pm 12:25 (1:00)
    💤 1 pm 1 pm
    AM Mask yes no (place in more convenient place)
    ☀️8:15. 6:45 (cat woke me up & hubby wanted to get up)
    7 hrs: YES❣️ no (sleepy)
  • 77tes
    77tes Posts: 8,518 Member
    August - more challenging yoga routine

    1 - Day 1 30days for beginners ( hadn’t started challenge yet)
    2 - Yoga Fix 30 Day 1 Flow. tough, but doable
    3 - Yoga Fix 30 Day 2 Core.
    My core must be weak - lots of hard balancing and falling over
    4 - Yoga Fix 30 Day 3 Lower body detox and digestion.
    Really hard - inflicted serious muscle soreness and made me feel queasy.
    5 - Yoga Fix 30 Day 4 Arms and shoulders - not as hard as the day before.
    6 - Yoga Fix 30 Day 5 Core - not as bad as day 2
    7 - Yoga Fix Day 6 Total Body Flow. Okay👌

    I haven’t been bragging so much so far - more complaining.🤣 These routines are much harder than what I’ve been doing, and it was feeling impossible the first few days. I was also worried that by making my routines too hard, I might undermine my well-established habit of daily yoga. However, the last couple days have been feeling like I can do this - so Yippee! 🤩
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    It seems as though SLEEP would help me with all of theses.

    By 10:15⏰
    👄 Brush teeth 👘 PJ’s 🎒 Prep things for next AM 💊 Get our next day’s pills
    Dim lights

    By 10:30🛌
    💊 Take 10:30 meds 💦 refill bottles,
    🛌 In bed by 10:30

    By 11 🚫📲 No Phone (except to turn on relaxation audio)

    By 11:30 🚫💡 No light Think of feeling “twice as relaxed” taking a few deep breaths.

    Before 7 AM or longer
    ☀️ Use sleep mask 💤 😷 in AM until time to wake up (min 7 hours)

    I will likely adjust some of these times as the month goes on.
    Took me a few days to get this together.
    Tracking now.

    M Aug 5 T Aug 6 W Aug 7
    Take pills 💊 10:30 10:30 “”
    Dim lights & Prepare 11pm 11pm 10:30
    In bed 🛌11pm 12 11:40
    Lights off 💡11pm 12 11:40
    📺12:15 pm none 11:40
    📲1 pm 12:25 (1:00) 12:35
    💤 1 pm 1 pm 12:35
    AM Mask yes no (place in more convenient place)
    ☀️8:15. 6:45 (cat woke me up & hubby wanted to get up)
    7 hrs: YES❣️ no (sleepy)

  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    IIt seems as though SLEEP would help me with all of theses.

    M Aug 5 T Aug 6 W Aug 7 Th Aug 8

    Take pills 💊 10:30 10:30 “”
    Dim lights & Prepare 11pm 11pm 10:30
    In bed 🛌11pm 12 11:40
    Lights off 💡11pm 12 11:40
    📺12:15 pm none 11:40

    📲1 pm 12:25 (1:00) 12:35 (1:15)
    💤 1 pm 1 pm 1:15
    AM Mask yes no yes
    (place in more convenient place)✅
    ☀️8:15. 6:45 (cat woke me up & hubby wanted to get up) 8:15 (cat)
    7 hrs: YES❣️ no (sleepy) YES❣️
  • nebslp
    nebslp Posts: 1,667 Member
    You all have chosen great goals for August! Each one of you is inspiring in one way or another.

    @themedalist Your music theory goal inspired me to look up photography classes on Udemy and I haven't yet decided if I will choose one of them or use the free info I can get at websites. I do know that will be one area of focus for me this month. Creativity in one form or another is a requirement for living a fuller life!

    @77tes I am always impressed with your forward motion. Once you reach a goal, you don't sit back and think "that's good enough", but you push onward to make yourself even better. And your dedication to daily exercise in addition to Yoga no longer surprises me, but it does make me want to do better, be better myself.

    @MadisonMolly2017 Your systematic method of accomplishing goals is remarkable and has been proven to work. Big focus and small but steady forward progress is the proof.

    I could list each and every one of you in this group and tell you how you've inspired me. You don't give up. The fact that you're here month after month posting your goals and progress and encouraging others is much appreciated. Together we stand stronger than when trying to go it alone. Thank you!

    Now I need to decide on my August goal...What!? Tomorrow's the 10th already!!! :o
  • 77tes
    77tes Posts: 8,518 Member
    @nebslp, I’m sorry that you are feeling overwhelmed. I totally understand your struggle! I love my family, but sometimes I feel in the middle of a tug-of-war and could use a few hours of peace and quiet. You do indeed NEED some alone time. Do this, and make it a priority.
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    @nebslp
    I know that many of my friends with grandchildren feel exactly the same way.

    I love your morning studio goal. Feeling the peace & centeredness.

    I’m sorry you’ve been crying. Hopefully a new arrangement can be made next summer that is more balanced for you.

    Huge hugs!
    Maddie
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    It seems as though SLEEP would help me with all of theses.

    M Aug 5 T Aug 6 W Aug 7 Th Aug 8

    Take pills 💊 10:30 10:30 10:30 10:30
    Dim lights & Prepare 11pm 11pm 10:30 9:30
    In bed 🛌11pm 12 11:40 12
    Lights off 💡11pm 12 11:40 1:00
    📺12:15 pm none 11:40 12:30

    📲1 pm 12:25 (1:00) 12:35 (1:15) 1:30
    💤 1 pm 1 pm 1:15 1:30

    AM Mask yes no yes yes
    (place in more convenient place)✅
    ☀️8:15. 6:45 (cat woke me up & hubby wanted to get up) 8:15 (cat) 5:30 cat then back to sleep 6:30 woke up 7:30 then 8:15.
    The meditation audios put me instantly to sleep. **Must not wait an hour next time** took a 30 min nap. Almost to 7 hrs.
    7 hrs: YES❣️ no (sleepy) YES❣️no
  • nebslp
    nebslp Posts: 1,667 Member
    Thanks for the kind thoughts and words. Today with the kids went much better than Wednesday, maybe because I took an Advil PM last night and actually slept well for 7 hours.

    Morning Studio time to center myself and prepare for the day:
    Aug 9: 5 minutes
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    ]It seems as though SLEEP would help me with all of theses.

    M Aug 5 T Aug 6 W Aug 7 Th Aug 8

    Take pills 💊 10:30 10:30 10:30 10:30 10:30
    Dim lights & Prepare 11pm 11pm 10:30 9:30
    10:30
    In bed 🛌11pm 12 11:40 12 2:20😳
    Lights off 💡11pm 12 11:40 1:00 2:55
    📺12:15 pm none 11:40 12:30 none

    📲1 pm 12:25 (1:00) 12:35 (1:15) 1:30 2:55 (got hooked on some phone games-very unlike me) I’m wide awake.

    💤 1 pm 1 pm 1:15 1:30

    AM Mask yes no yes yes
    (place in more convenient place)✅
    ☀️8:15. 6:45 (cat woke me up & hubby wanted to get up) 8:15 (cat) 5:30 cat then back to sleep 6:30 woke up 7:30 then 8:15.
    The meditation audios put me instantly to sleep. **Must not wait an hour next time** took a 30 min nap. Almost to 7 hrs.
    7 hrs: YES❣️ no (sleepy) YES❣️no
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,152 Member
    ]It seems as though SLEEP would help me with all of theses.

    M Aug 5 T Aug 6 W Aug 7 Th Aug 8 Aug 9

    Take pills 💊 10:30 10:30 10:30 10:30 10:30
    Dim lights & Prepare 11pm 11pm 10:30 9:30
    10:30
    In bed 🛌11pm 12 11:40 12 2:20😳
    Lights off 💡11pm 12 11:40 1:00 2:55
    📺12:15 pm none 11:40 12:30 none

    📲1 pm 12:25 (1:00) 12:35 (1:15) 1:30 2:55 (got hooked on some phone games-very unlike me) I’m wide awake. Exercised & ate dinner too late, I think...

    💤 1 pm 1 pm 1:15 1:30 3:30 😳 some itchiness & odd symptoms kept me awake

    AM Mask yes no yes yes YES
    (place in more convenient place)✅
    ☀️8:15. 6:45 (cat woke me up & hubby wanted to get up) 8:15 (cat) 5:30 cat then back to sleep 6:30 woke up 7:30 then 8:15.
    The meditation audios put me instantly to sleep. **Must not wait an hour next time** took a 30 min nap. Almost to 7 hrs.

    Aug 9: woke up 5:30, used mask repeatedly until 8:30, then for another half hour to nap 9-9:30. Blood pressure was elevated (usually it’s low) & I had ocular migraine. Very fatigued. I will get my sleep under control. I can see it’s preventing me from having more energy to do things I need to do & want to do.

    7 hrs: YES❣️ no (sleepy) YES❣️no
    Aug 9 nope (about to take snap to get sleep to 7 hours.)

  • nebslp
    nebslp Posts: 1,667 Member
    @MadisonMolly2017 I’m sorry you had a bad night. Sure makes a difference the next day, doesn’t it?! And I hope your headache is gone and blood pressure down. I was going to ask what snap was when I realized you must mean naps🤔🤣. A short 30 minute nap or even a 15 minute total body relaxation session in the early afternoon can do wonders sometimes unless it messes with your night schedule. Maybe tonight will be a better one🤞