October 19
Mrs_Hoffer
Posts: 5,194 Member
Did I exercise for at least 20 minutes?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
Did I stay within my calorie budget for the day?
Did I keep track of everything I ate and drank?
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Replies
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Today I wanted to talk about habits and motivation. I noticed that at the beginning of the month, I’m highly motivated, but maybe energy starts to wane soon thereafter.
Or there might be a habit I desire to build, but it escapes me. When I feel I fall short, I like to look at my habits through the lens of this equation.
B=MAP
BEHAVIOR=Motivation+Ability+Prompt
It reminds me that Motivation is not reliable. It goes up and down. I can engineer a habit without depending on how motivated I feel because I do have more control over how easy I can make a habit (ability) along with a establishing a reliable prompt.
For instance, I can have a prompt on my phone to go off every two hour reminding me to drink water. But if I don’t have a water bottle near by that’s filled with water, usually it’s not going to happen (below action line). It requires more work to get the water or the prompt is not occurring at a convenient time. But regardless of how I feel (motivation), if I have a visual of filled waters bottles around my house or in my bag (prompt) that near by and accessible (ability), then that will increase the likelihood of me drinking water (behavior/above action line) the next time my phone alerts me to take a sip (prompt again).
Have you heard of this equation before?
What habit(s) are you trying to create?
How could you apply this theory to help you gain traction in your habit formation?
https://www.npr.org/2020/02/25/809256398/tiny-habits-are-the-key-to-behavioral-change8 -
Oct 19
Thanks for the above graph/ thought. Creating an environment in which you can succeed is important.
Exercise: Yes (30 minute dog walk)
Calories under: Yes
Tracked all: Yes
(2/3 pass days used to date)8 -
✅✅✅8
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✅ - Exercise 20+ Minutes: 69 minutes, aerobics/walking/circuits
✅ - Calories within budget
✅ - Tracked everything
3️⃣ Pass Days left
I find that, for me, Determination trumps Motivation every time.
Using your water analogy, Determination means one makes sure that those water bottles are filled, ready and accessible at all times.8 -
10/19
I'm sorry I've not posted in several days. As far as caleries,I'm doing a liquid diet in preparation for a weight loss surgery, so way under.
Last week I've been cleaning my house alot in prep for company. Other then that only exersize is what I get from my steps. My hips have been really hurting alot.
I have been logging everything.
Today's is,----
Caleries yes
Exercise yes
Logged?-yes14 -
Motivation is a slippery concept, it can come and go too easily. Like Terri I prefer determination. Just do it. And make it easy on yourself.
Today's report:
Exercise yes (walking over an hour)
Tracked yes
Calories yes.
I will admit to having a holiday calorie allowance, but that only allows one treat a day. Today's was s scone with jam.9 -
Exercise: Yes
Calories: Yes
Tracked: Yes
7 -
Exercise- yes yoga
Tracking - yes
Calories - nope, went over a bit
Habits are so essential to making things easier. I’ve realised I’m getting a lot less exercise now my son has changed schools, instead of getting in a 2.5 mile walk every morning walking him there, I drive him to the station. And then I never seem to have time for a walk on my own before I start work. Got to sort this out as the morning walk is good for me on so many levels.7 -
October 19
✅✅✅
3 pass days used
Todays exercise was an upper body strength routine with dumbbells.8 -
October 19, 2021
Did I exercise for at least 20 minutes? Yes
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Kitchen Closed? Yes
Did you go "nuts" with nuts today? No (17 days -free)
Over Sugar macro today? No (12 days)
Pass day 1/3 (this is for accountability to myself and my records).7 -
Pass day #36
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October 19
✅✅✅
3 pass days used
Todays exercise was walking 10 miles to get caught up on my steps. I'm still not feeling the greatest, but it's turning into more of a head cold now.12 -
1/3 pass days used my exercise was some flexibility and walking in general not a grand day but hit it all done. Trying to do a fast this evening will see.7
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Did I exercise for at least 20 minutes? No
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes5 -
@StayFITTer - thanks for the link to the story. I’ve never thought of motivation/ability this way, but it certainly makes sense!
@Mrs_Hoffer - I hope you’re feeling better soon. Sounds like you were hit hard! BTW the pics from Cuyahoga were gorgeous.
I’m implementing reverse psychology for the rest of the month. Since I’ve long ago passed my 3 pass days, I’ll track the number of days I accomplish the 3 UAC goals the res5 of the month. If I count correctly, there are 13 days left, including today. So - 1/13 success.10 -
Exercise:
Tracking:
Calories: 8 -
@stella7x7 Sorry to hear your hips are bothering you. Good luck with your surgery. At least you'll have a clean house to recover & relax in afterwards and I hope you enjoy your company.
@StayFITTer Interesting concept and no, I had not heard of this equation before, thank you for sharing. In addition to the 3 UAC goals, I've been working hard on replacing binge eating with positive alternate activities. And I will have to look into some kind of prompt for exercising in the winter once we close our pool. It may be as simple as booking lunch time off to exercise. I have a terrible habit of working through my lunch hour. It's getting a bit late for me now but I am definitely going to follow up and read through the article you linked.
Yes x 3 for me today.
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Feel better @Mrs_Hoffer!!
Yes x 3 I actually enjoyed a nice, long hike today. Usually, I'm in a rush but since our nice weather is drawing to an end, I took my time to enjoy the sun and trail.6 -
Date: 10/19
Exercised ?: YES C25k Week 6 Run 1 2.35 miles
15 minutes of MOSSA strength training with 10lb weights and body weight/dynamic movement to torch off the small overages in calories I had.
Calories ? YES
Tracked? YES
Pass Days 1/3
I find when I attach a new habit to an anchor habit, (a pre-existing routine) I have more success. My goal is to get 40oz by 9am and 40oz by 3pm anything else is extra. I haven’t hit the bull’s eye on these goals, but I’ve hit the target. 120oz in water today!7 -
✅✅✅ exercise was a murderous spinning class.7
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Tuesday, October 19
Tracking: Yes
Calories: under
Exercise: Yes, full body warm up 10 min, core 10 min, lift upper body 20 min, cycle 45 min, cool down ride, post ride stretch, full body stretch 15
Pass days to date - 55 -
yes for 36
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October 19
✅ Exercise - dance workout
✅ Calories
✅ Tracked
2 Pass Days Used3 -
Track: yes
Calories: yes
Exercise: yes
Treadmill: 22 min / 1.03 mi (time constraints this morning)
Passes used: 1/3 (17oct)
I've never seen this equation before nor does it resonate with me to be honest. The primary habit I was trying to create was daily exercise. I have been quite successful for the last few months to the point it's not even an issue. I just do it. I think lack of motivation is tiredness more often than not for me.6 -
Tracked - Yes
Within calorie budget - Yes
Exercised - 7 mile run in a.m., such beautiful fall weather! 🏃♀️🍁🍂🍃 In p.m. went to the gym and did the weight machines for 30 minutes.
🙂6 -
Did I exercise for at least 20 minutes? 30 minutes Peloton and 58 minutes walking
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
Pass days used - 46 -
Yes x3 today 6
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October 19
Exercise - ✅ 18,500 steps 🥳 Walked for 2+ hours with our puppy Beauregard. Tomorrow morning he goes in for surgery to be neutered.
Calories - ✅ under
Tracked - ✅ yes!
Tomorrow (Wednesday October 20) is my every four week weigh in day at the doctor’s with the nutritionist. Why do I get so stressed out about this? I know that I have done well for the past four weeks by keeping accountable, committed, and focused.
My awareness of being on the slippery slope at 🇨🇦 Thanksgiving made me realize how much better I am at listening to the signals my body is sending. And, I was able to stop myself quickly. The after cravings lasted longer than I could ever have imagined — and I rode that wave out too.
So, I will be proud of my tenacity and the new awareness and skills I am developing — regardless of the result on the scale.
Two pass days used: October 10 & 15
Julie
🥰8 -
Exercise: Done.
Tracked: Yes.
Within calorie budget: Yes.4
