This July I Will...
themedalist
Posts: 3,218 Member
It's a brand new month! What's your favorite part of July?
What healthy habit would you like to work on this month? Is it something new or a continuation of your June focus? Whatever it is, let's dive in and make it happen!
If you are new to our group, welcome! Please let us know what you will be working on and how we can help! Just a suggestion: set a reminder to check-in periodically with us. 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 can't cheer you on!
You might frame your goal along these lines:
1. My goal for this month (This July 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 reinforce 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 July?
1
Replies
-
I am going to continue my focus from June and log all my meals and put everything on a food scale. It's tedious, but it works. I lost 3 pounds in June.5
-
I think I will also continue my June goal. I’ll meditate each day. I’m feeling some resistance to the practice as the month came to a close, so I think if I don’t keep up the challenge, I might quit before the habit is established.2
-
I will continue to work on my health. My lab work came back and I am still a pre diabetic but my numbers are getting better. Fasting and keeping my carbs low has helped a lot. Concentrate on my mental health as I struggle to help my emotional daughters. Stay strong friends.4
-
I will continue most of my June positive actions. Since there are so many, and I want to add another one, I will have to make a chart of the ones I want to continue. I struggled with meditating every day. I just couldn't find a trigger to make it easy and often found myself trying to get it in at bedtime when I just wanted to go to bed. I will make it a minimum of 3 times a week plan instead of every day. I will eliminate my logging goal. It's just too stressful and hasn't been all that helpful. I'll try again another month. I will be adding journaling at least 3 times a week as well. Life is good and I have much to be grateful for, and that includes this supportive, positive group:)2
-
Hi everyone. I’m new here. What a great structure for a group! Thank you!
This July I will eat more mindfully.
When I am eating, I will sit at the dining room or patio table.
When Ian watching TV, I will watch TV r do some other activity except for eating.
Exceptions: weekly popcorn with a movie or show if it fits in my calorie goal.
Drinking iced coffee or other beverage treat on the front porch swing Friday-Sunday if it firs in my daily calorie goal.
This habit is up to six times daily. I will reward this behavior by giving myself a verbal pat on the back.
Success will look like eating more intentionally and mindfully and weakening the connection between eating while watching TV. This habit will also make it more easy to clean up the kitchen after the evening meal.
Just having a community of people working toward their goals will be supportive.5 -
@IrisRoseGingersnap Your July goal sounds great! Replacing a unwanted behavior with something you enjoy is a good way to make a positive behavior change. I found that having a needlework project next to my TV viewing chair really helps me cut down on the time I spend (waste) playing games on my iPad. My hands are busy and I am enjoying myself while also being productive. Welcome to the group! Keep us posted on how you’re doing🙂1
-
July!
Hi Friends!
I’m focusing on gratitude, self-care, reducing worry, accepting changes, & longer Sleep,
Continuing exercise, and healthy eating.
Most of these are about managing my thoughts. Each time I find myself worrying or getting down, and I say to myself “worry won’t fix it, neither will being down...what are you grateful for?” 🥰I’ll thank myself for nipping it in the bud, and hug myself.🥰
Each time I get too busy and/or stressed & I take a moment to rest or clean the kitchen sink or vacuum a bit of the house...or evee Edn watching a silly tv show or playing an iPhone game, reading a book...🥰 I’ll thank myself for doing what my body/mind needed.🥰
Ditto sleep 🥰
I’m not going to track, but I did get pretty down (for me) for 7-10 days. A perfect storm. Buoyant again, but the experience made me realize how important some relaxation, some creating, etc are for my continued health & well being.
July 1 - 2 my husband & I had more conflict than our usual Pretty peaceful interactions - in part because he was WAY overworking.
I took care of myself & got more sleep, made art, even shed a few tears. Workaholism is a disease.
July 3 - much much better as he took a true vacation day!2 -
Hi everyone! it was inspiring and motivating to read everyone's posts so far. IrisRoseGingersnap is my wife, and so my goals are essentially the same as hers! We're only on the second day of trying to build healthy habits, but it feels good to be on the right path. I'm really enjoying only eating at the table in front of the tv. It is a more mindful experience. Also, our dining room is really nice!
For me, success at the end of July will look like weight loss, yes, but also a stronger sense of mindfulness when it comes to eating and other healthy habits.2 -
@OneWildAndPreciousLife hello and welcome! I love your name❣️ I say my song is Born to be Wild but you’d never know it from looking at most of my life!! I have my moments though☺️ It sounds like you have a good plan and the support you need to develop your habit of mindful eating. Stay strong and steady!2
-
I meant to say "I'm really enjoying only eating at the table instead of front of the tv" but it wouldn't let me edit it…Thanks for the welcome, @nebslp!1
-
2
-
@nebslp. Being more intentional about when an how often And for what purpose I pick up the iPad would be a candidate for another habit build. Already hanging out on MFP feels way more satisfying than scrolling through FB. Sometimes beading keeps my hands and mind occupied.3
-
Thanks, @MadisonMolly2017! I was super into MFP communities several years ago and I lost a lot of weight then…some of which I have regained. I've tried to lose weight a bunch of times since then and have never been able to stick with it. This time, I'm trying to be more involved in MFP communities again because I think it was helpful that first time when I had lots of success.
I love Mary Oliver too!
2 -
OneWildAndPreciousLife wrote: »Thanks, @MadisonMolly2017! I was super into MFP communities several years ago and I lost a lot of weight then…some of which I have regained. I've tried to lose weight a bunch of times since then and have never been able to stick with it. This time, I'm trying to be more involved in MFP communities again because I think it was helpful that first time when I had lots of success.
I love Mary Oliver too!
Great! Welcome back & good for you for returning! Yes, these communities are so helpful, both with strategies & ideas and helping us realize that we are not alone!
I once was asked to give a speech and only after I gave it then I realized I had used a lot of the rhythm of Mary Oliver is wild geese poem. Not at all on purpose it had just embedded itself in me overtime!2 -
July 7 update
I have drastically up’d my exercise since June 29-30, in large part due to being on several hung-ho Apple Watch Challenges!!!
I did it by adding fresh out of bed in AM walk (in addition to my regular early evening hikes.) sleeping better & no stress
Yay!2 -
@MadisonMolly2017, nice job on increasing your exercise! Plus, the improved sleep and the lack of stress: what great bonuses!1
-
@OneWildAndPreciousLife
Thanks! I hope I’m not overdoing it- always a fine balance- but I feel it’s worth a try!
How are things going for you?
Yesterday, I realized that I really can’t handle [high fat/sugary food]. As before, I do fine the first day, 2nd day I measure but have 2 servings, & and on 3rd day measured both but one was wayyy too large a serving. Pitching the other ones I bought on sale.
I keep trying & keep having the same result.
This morning I re-remembered something I had forgotten that helped guide me in the past: “There are FOTP & NOTP (formerly overweight thin people & never overweight thin people.” I had two overweight/obese parents & lots of poor modeling around portion sizes, high fat foods, and the particular food that hooked me the past few days.
Lesson learned & remembered. Moving on!!
#NeverGiveUp1 -
Welcome both @OneWildAndPreciousLife and @IrisRoseGingersnap . You came to the right place. This is a fantastic group to get support and of course, learn healthy habits. Great posts!! Good luck and keep us posted.
@MadisonMolly2017 that is the best attitude. These are tough times and gratitude has been a life saver for me as well. Resting, reading, doing a puzzle or watching a movie tends to help me take my mind of my stress and anxiety.
@nebslp great post! Meditating, journaling and being grateful specially now is so important and brave. We need more of this in the world! Thanks for sharing. I am confident you can do it.
Happy to report that completely eliminating processed foods and excess sugars has helped tremendously with my anxiety, food cravings and focus. I am walking and bike riding 5 days a week to release some happy hormones and I am feeling great so far. I am sleeping better now that my last meal is at least 5 hours before bed. That was habit I stopped and regret big time.
Menopause symptom now that is causing me a bit of stress is low libido and lack of interest in sex. Wow! What a difference a year can make. I was not like this at all last summer. My husband has been very supportive up to a point, when he gets desperate and tells me that it is hard for him to believe sometimes menopause is even real.
Of course I let him vent. We have lots of conversations about the topic and I send him articles about it so that he can understand the process. Still, this is something he cannot see or feel for himself we just need to be strong and get through it.
Stay safe friends!
2 -
@MadisonMolly , a note to you because I’m with you on not being able to manage high fat/ sugary foods well. It’s funny how strong I feel when I buy those things or see that my husband has recently decided to keep gallonS (😟) of ice cream in the freezer! Daytime is not a problem for me. It’s during the night time hours between 10-12 that my strength crumbles and I start raiding🤨. I should just go to bed at 10🤔. But awareness, even if it’s for the umpteenth time, will eventually break that habit and form a better one. We need to be patient, persistent, and consistent (❤️Jen).
I spent 2 weeks with my daughter and offered to cook some of her old favorites. She declined my offer and said she and her SO don’t eat things like that...mostly casseroles. They don’t even cook really! She would open up a tuna packet, add a small bit of mayo and eat it out of the package. Or she’d have a Cobb salad from the deli. When her SO came home from work, he would grill up some meat, add onions and peppers, add some fruit to his plate, and that was it. I ate a lot of scrambled eggs and ham, toast and peanut butter, fruit, and a few meals we ordered in. There were veggies in the frig as well to munch on. They rarely snacked and never ate in the evenings. I never had any cravings but I did notice that I was hungry sometimes. I was just so happy spending time with them and the dogs! I ended up losing 7 pounds but gained 3 back as soon as I got home. It was a hard adjustment being home but I’m trying to keep busy sewing so I am away from the kitchen in my happy place. Emotions can wreak havoc with the best of intentions, so yes, it is all about managing our thoughts.
@prgirl39mfp hang in there! It seems that you and your husband are leaning on each other for support during this time in your life and will get through it together. Good communication will strengthen the bond you need right now.2 -
Thanks @nebslp . We are working hard to get through this.
So happy you got to spend time with them and losing pounds!!
Sounds like your daughter is doing something good in terms of keeping cravings in check. Eating hours before bedtime has worked wonders for me. Most high fat items are processed and not the right fat our bodies need. Switching to healthy fats has also helped me get over cravings. Sugar to me is poison since I am pre diabetic (insulin resistance) even the “ good” sugar in fruits and veggies. I keep those portions low. I made the mistake of eating for comfort during this pandemic and my weight ballooned and my joints were hurting.1 -
MadisonMolly2017 wrote: »@OneWildAndPreciousLife
Thanks! I hope I’m not overdoing it- always a fine balance- but I feel it’s worth a try!
How are things going for you?
Yesterday, I realized that I really can’t handle [high fat/sugary food]. As before, I do fine the first day, 2nd day I measure but have 2 servings, & and on 3rd day measured both but one was wayyy too large a serving. Pitching the other ones I bought on sale.
I keep trying & keep having the same result.
This morning I re-remembered something I had forgotten that helped guide me in the past: “There are FOTP & NOTP (formerly overweight thin people & never overweight thin people.” I had two overweight/obese parents & lots of poor modeling around portion sizes, high fat foods, and the particular food that hooked me the past few days.
Lesson learned & remembered. Moving on!!
#NeverGiveUp
I'm doing pretty well, thanks @MadisonMolly2017! I'm already seeing progress in both weight loss and also improved mindfulness with what I eat and how. It helps to have my wife @IrisRoseGingersnap along side me on the same journey.
Good for you for re-remembering what you already knew about the high fat/sugary food! These insights are what keep us moving forward.1 -
I'm doing pretty well, thanks @MadisonMolly2017! I'm already seeing progress in both weight loss and also improved mindfulness with what I eat and how. It helps to have my wife @IrisRoseGingersnap along side me on the same journey.
Good for you for re-remembering what you already knew about the high fat/sugary food! These insights are what keep us moving forward. [/quote]
@OneWildAndPreciousLife
Yes, I feel the same way with my spouse. In fact, he’s lost 10-12 lbs since we went into quarantine for Covid. Much easier when a couple is on the same page!!1 -
One week update: I’m not sure how this photo turned out but 🤞. I have a nicer chart that is hanging on my bathroom mirror so I see it multiple times a day. This one is upstairs in my sewing/writing/dreaming/work out room. I’ve made it 7 days so far with a pretty good percentage.
The first 4 habits aren’t automatic, but I’m very mindful of them and sometimes have to hustle to meet 1 and 2. I’ve increased steps this month and it’s not been a problem. The trigger for water and steps is my one daily tv show that ends at 11:00 and I know it’s time to kick it in gear if I’m short. The vitamin is easy. I always take it when I fill up my cup for the 2nd time of the day. The bathroom cleanup is easy because I’m there looking at my chart😶. I usually check the birdbath later in the day when I might want to spend time outside walking or doing yard work. It’s not automatic because some days I’d rather stay inside, but I go out anyway. I haven’t found a trigger for meditation yet and the posture app is something I find myself strongly resisting, not sure why yet, but I will journal about it. I have needlework on my chart downstairs and that’s easy to check off if I go upstairs at all...and I always do!
Journaling has been the most interesting and possibly the most fun. I‘be resisted writing for months because I’ve done it before and found it exhausting. I would write about my days and my emotions and it was sometimes depressing to realize how much has changed in my life, and yet so little in some respects. But I have a new method. I’m writing more as an observer without allowing emotions to control where the words take me, or maybe vice versa. It’s about people in general but in a personal way. Today I wrote about people who collect things. Yesterday I realized I may have a “problem” with fabric🥴☺️😂🤣. I LOVE it and have a tad bit too much perhaps🤔. It’s been fun exploring the types of things people collect, such as my husband, specifically tractors and certain dishes, and the reasons for it, and my desire to have my fabric bin, dresser, and a few totes full to the brim with vintage as well as modern fabric. Then there’s the books and sewing accessories I need that are so awesome AND on sale! Hmm. I’m excited about where this journal method will take me.
It’s been a good week. I’ll have grandkids next week so it might be a little harder to manage everything when everything the routine is disrupted. We’ll see!3 -
Oops! Looks like I forgot to check off birdbath and posture for yesterday on this chart but I got it done !2
-
@nebslp looks great! Personally I believe the visual effect of a chart is powerful. Visualization is a great tool.
Like you I found journaling exhausting but now that I have done it through the years I love to go back and re- read old posts and see how far I’ve come. Enjoy the grand kids.1 -
It has been a good while since I have been here and once again, I would like join in mid month.
I want to focus on my original goal when I first joined this group - being tidy on a daily basis.
I have realized that my home life has once again gotten out of control. Living in quarantine magnifies it even more so. I remembered how much being part of this group really made a difference. So here I am again.
My reward and success is having a relatively clutter free house. Checking in here will help to reinforce the habit. Already I am intrigued with the idea of setting up a chart like @nebslp. I learn so much and get so inspired from all of you.
2 -
@znaoiec so often we set a start date as the 1st of the week, or the 1st of the month, or even the 1st of the new year! I think that’s a way of putting it off until we think the time is right. The thing is, the only right time is right now!! So glad you joined us again, no matter what the date is😁! Having a tidy house is a great goal. It seems our minds and moods are affected by our environment whether we realize it or not.1
-
Welcome back @znaoiec
Where/how are you going to begin?
My husband and I are doing 3 30-minute bursts in garage with 15 min breaks in between today!3 -
Welcome back @znaoiec ! Sounds like a great habit to tackle.1
-
IrisRoseGingersnap wrote: »Hi everyone. I’m new here. What a great structure for a group! Thank you!
This July I will eat more mindfully.
When I am eating, I will sit at the dining room or patio table.
When Ian watching TV, I will watch TV r do some other activity except for eating.
Exceptions: weekly popcorn with a movie or show if it fits in my calorie goal.
Drinking iced coffee or other beverage treat on the front porch swing Friday-Sunday if it firs in my daily calorie goal.
This habit is up to six times daily. I will reward this behavior by giving myself a verbal pat on the back.
Success will look like eating more intentionally and mindfully and weakening the connection between eating while watching TV. This habit will also make it more easy to clean up the kitchen after the evening meal.
Just having a community of people working toward their goals will be supportive.
Update: Our first week went really, and the intentional eating habit is shaping and pruning other habits. @OneWildAndPreciousLife and I continue to remark how delicious our meals are and how much pleasure we derive from then. The desire to make room in my day for more yummy food has led me to give up my sweet milky coffee habit, and early last week we decided together to give away two quarts of homemade mocha ice cream even though we had found a way to fit it in our food diary. We also seem to be watching less TV now that eating happens somewhere else. And a new habit is taking shape for me: a cup of herbal tea with milk and honey in the evening.
Daily house tidying Is a habit we could use too!4
