February 12
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?
0
Replies
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Thanks to my friend who runs the “Building Better Habits” group in MFP, I recently leaned about the effectiveness of identity-based habits vs goal-based habits. It has literally changed my Life.
Enough so that I want to encourage you to join that group if only to read her February post!!
From Atomic Habits by James Clear:
“The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.”
In just 10 days, my whole approach has changed.
Instead of “eat 5 freggies,” I say, “I am a person who adores freggies!”
Instead of “I will make art 15 minutes a day”, “I am a person who can’t wait to wake up & create - an artist”
Instead of 10K steps a day, “I am a person who LOVES hiking outdoors.”
Instead of eat fewer than 10g sat fat, “I am a person never eats chocolate.”
Yesterday, on my walk, my musings switched to my love of dancing, which I never do which is a habit due to an ankle issue from awhile back. Suddenly I realized… but my ankle is fine now (the miracle of hiking mountains) so I…can,..dance..
I decided 1-2 minute each day on my hike, build it up gradually & I tried it out. I felt a little silly, and I realized “I am a Dancer”
And the embarrassed feeling left me.
I am a Dancer (and just like the Artist) I always have been, but I had not created my identity around them.
Today I danced for 3 minutes to some beautiful music. So great! I shall be dancing more on my hikes & possibly sketch as well because I am a Dancing Artist. 💃 👩🏻🎨 I love this❣️ (I’ve incorporated art into my hikes & now dancing into my hikes. And I love to draw/paint dancers!)
How can you turn one of your goal-based habits into more of an identity-based habit?
Draft a few on a scrap a paper…maybe share one (or more) you kinda like
BTW
Creating Art gives my life purpose, joy, and keeps my mood high.
Dancing does the same as well as building my upper body strength, balance, and flexibility.
I don’t know if I’m conveying all of this well, but I’ve never made more art & never made art more happily. I can see my being a Dancer will lead to more activities that I will enjoy. All of these identity-goals start weaving together. I am a Dancer who fuels her body so she can pursue her passion. I am a Hiker who builds her stamina to support her art practice & dancin” etc. It can even tie to sleep (from @donna25trinity post Feb 11)
I am a person who is a great sleeper!
It has changed my life.
I hope it changes yours.
🌺Maddie
Do go read @themedalist’s post at the group I mentioned at the top
of this post - even if you leave the group immediately after. She had links with a step by step process to turn goals to identity.
Sorry no graphics- im off to go Hike-Sketch-Dancing!
💕Maddie7 -
Feb 12 Saturday
Exercise: Yes - 45 minute The Trip Spin Bike workout
Tracked all: Yes
Calories under: Yes
(0 pass days used)
@MadisonMolly2017 Great post above! Love that mentality!
5 -
@MadisonMolly2017
Really interesting topic. I searched under groups for ¨Building Better Habits¨ but nothing came up for me. Can you share a link?
My first attempt- ¨I am a health foodie¨ or maybe ¨I am a REAL foodie¨4 -
@MadisonMolly2017
Really interesting topic. I searched under groups for ¨Building Better Habits¨ but nothing came up for me. Can you share a link?
My first attempt- ¨I am a health foodie¨ or maybe ¨I am a REAL foodie¨
The group is Building Healthy Habits[/]
3 -
Its a great group. I enjoyed it a lot when I was a member. LOL. Until I got banned.
One group is enough for me tho as having the same set of people in the same groups posting the same things seems a little redundant. 4 -
@TerriRichardson112
Thanks for the link
@SumnerSkier
Similar, yet Different focus (accountability vs guidance on successful habit creation)in both groups.
@Mrs_Hoffer
As Admin, are you able to modify my post to say “Building Healthy Habits”4 -
@ideas2 It’s a truly powerful process
1. Think of what you want to change
2. Visualize how someone who already does that would act
3. Adopt that personna
1. I want/need to eat healthier
2. Want to be like folks who naturally eat only when truly hungry. They are in touch with their emotions, sleep enough, keep healthy options etc
3. I am a person who only eats when I’m hungry.
1. I need to prep better
2. They have a system of shopping, have set aside time to prep, an organized kitchen
3. I am an organized chef.6 -
MadisonMolly2017 wrote: »
1. Think of what you want to change
2. Visualize how someone who already does that would act
3. Adopt that personna
I’m moved. My mother taught me this beginning when I was single digits. The first conversation began… you have a condition called autism but we’re going to get through this together.
Today looking back I have two GD-s, have had a nice career after failing in a different career and I haven’t used anything as an excuse certainly not that.
It works.9 -
3xyes 13 km jogging and walking5
-
12/02/2022
Pass day
Planned pass day – my daughter and her children came for lunch and to stay overnight, celebrating my mum’s birthday (93).
I did get a short bike ride this morning going shopping and an even shorter one this afternoon with my grandson (6 years old). I was active all day but no intentional exercise other than the bike rides – about 40 minutes total.
I knew I wasn’t going to attempt to track lunch and dinner – and birthday cake!
Identity based habits?
I am trying to be that person who enjoys going to the gym but it hasn’t quite got there. I did enjoy bodypump and waterobics but I’m not supposed to do bodypump any more, and I’m not so keen on the new waterobics instructer. So it has to be the gym – sigh!
However, 20 years ago, when I started a new job I decided that I was going to be a person who didn’t like sweets, biscuits etc so that I wouldn’t be expected to have them when offered, and wouldn’t feel obligated to bring them in to the office. It worked. I didn't have to find excuses for saying "no thankyou" when offered something and I didn't have to reveal that I was trying to lose weight. No discussion - I don't like them.
I almost convinced myself so that I stopped buying sweets and biscuits except very occasionally.
9 -
✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
I’ve been on Building Healthy Habits since last June. It’s helped me hone my habit development considerably. It find that it fits in well with the ethos of UAC for me.
Fulfilling the 3 daily criteria is a habit, as is consistent daily reporting of how we are progressing.
👍🏻 3 x yes 🙌👏🏻👏🏻🙌👏🏻👏🏻🙌👏🏻👏🏻
@jjjcat
@Winner_in_Life
9 -
Did I exercise for at least 20 minutes? Yes, 40 minutes Peloton bike.
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes4 -
✅✅✅3
-
Feeling more connected today a very busy week with work and getting a new crossover.
Tracked logged did rowing 20 minutes and acoustic guitar for 15 needed to relax and what better way.6 -
Exercise: Yes
Tracked: Yes
Calories: Yes
(0 pass days used)4 -
Exercise: 2+ hours of walking
Tracking: yes
Calories: no
I walked a LOT today, but apparently I ate and drank even more.. 🥴5 -
2/12
Exersised yes
Caleries yes
Logged yes2 -
February 12, no pass days
Did I exercise for at least 20 minutes? Yes, 20 minutes of a Shine Dance Fitness workout. It was so much fun. Had great music and routines. I felt like I was in a dance class. 💃🏻
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I am going to check out the group mentioned above.1 -
MadisonMolly2017 wrote: »Thanks to my friend who runs the “Building Better Habits” group in MFP, I recently leaned about the effectiveness of identity-based habits vs goal-based habits. It has literally changed my Life.
Enough so that I want to encourage you to join that group if only to read her February post!!
From Atomic Habits by James Clear:
“The ultimate form of intrinsic motivation is when a habit becomes part of your identity. It’s one thing to say I’m the type of person who wants this. It’s something very different to say I’m the type of person who is this.”
In just 10 days, my whole approach has changed.
Instead of “eat 5 freggies,” I say, “I am a person who adores freggies!”
Instead of “I will make art 15 minutes a day”, “I am a person who can’t wait to wake up & create - an artist”
Instead of 10K steps a day, “I am a person who LOVES hiking outdoors.”
Instead of eat fewer than 10g sat fat, “I am a person never eats chocolate.”
Yesterday, on my walk, my musings switched to my love of dancing, which I never do which is a habit due to an ankle issue from awhile back. Suddenly I realized… but my ankle is fine now (the miracle of hiking mountains) so I…can,..dance..
I decided 1-2 minute each day on my hike, build it up gradually & I tried it out. I felt a little silly, and I realized “I am a Dancer”
And the embarrassed feeling left me.
I am a Dancer (and just like the Artist) I always have been, but I had not created my identity around them.
Today I danced for 3 minutes to some beautiful music. So great! I shall be dancing more on my hikes & possibly sketch as well because I am a Dancing Artist. 💃 👩🏻🎨 I love this❣️ (I’ve incorporated art into my hikes & now dancing into my hikes. And I love to draw/paint dancers!)
How can you turn one of your goal-based habits into more of an identity-based habit?
Draft a few on a scrap a paper…maybe share one (or more) you kinda like
BTW
Creating Art gives my life purpose, joy, and keeps my mood high.
Dancing does the same as well as building my upper body strength, balance, and flexibility.
I don’t know if I’m conveying all of this well, but I’ve never made more art & never made art more happily. I can see my being a Dancer will lead to more activities that I will enjoy. All of these identity-goals start weaving together. I am a Dancer who fuels her body so she can pursue her passion. I am a Hiker who builds her stamina to support her art practice & dancin” etc. It can even tie to sleep (from @donna25trinity post Feb 11)
I am a person who is a great sleeper!
It has changed my life.
I hope it changes yours.
🌺Maddie
Do go read @themedalist’s post at the group I mentioned at the top
of this post - even if you leave the group immediately after. She had links with a step by step process to turn goals to identity.
Sorry no graphics- im off to go Hike-Sketch-Dancing!
💕Maddie
Awesome intro and this really hits home for me!!! I read atomic habits recently and am focusing more on the identity based habits instead of goal focused and your soooo right its def life changing! Ur post makes sooo much sense and is just wat i needed to be reminded of today esp seeing the scale is not going down as quickly as id like this month! I went from not being able to jog for more than 1 minute cos of my pelvic issues to waking up at 4.20 am and going 45 min runs, I also journal, meditate and stetch daily using this method! These were all things I struggled to commit to on a daily basis! Love ur work @MadisonMolly2017 Xo5 -
SummerSkier wrote: »Its a great group. I enjoyed it a lot when I was a member. LOL. Until I got banned. One group is enough for me tho as having the same set of people in the same groups posting the same things seems a little redundant.
Ha ha u got banned @SummerSkier ?? Lol!! I'm intrigued!!! Lol!!!1 -
MadisonMolly2017 wrote: »
1. Think of what you want to change
2. Visualize how someone who already does that would act
3. Adopt that personna
I’m moved. My mother taught me this beginning when I was single digits. The first conversation began… you have a condition called autism but we’re going to get through this together.
Today looking back I have two GD-s, have had a nice career after failing in a different career and I haven’t used anything as an excuse certainly not that.
It works.
@Arc2Arc wow trully inspiring!!! Xo2 -
TerriRichardson112 wrote: »✅ Exercise: 110+ mins
✅ Calories: under goal
✅ Tracked
Remaining pass days: 3️⃣
I’ve been on Building Healthy Habits since last June. It’s helped me hone my habit development considerably. It find that it fits in well with the ethos of UAC for me.
Fulfilling the 3 daily criteria is a habit, as is consistent daily reporting of how we are progressing.
👍🏻 3 x yes 🙌👏🏻👏🏻🙌👏🏻👏🏻🙌👏🏻👏🏻
@jjjcat
@Winner_in_Life
I agree. Xo2 -
Winner_in_Life wrote: »3xyes 13 km jogging and walking
U hve come back with a vengeance!! Well done to u @Winnerinlife!! Awesome distance on ur run. Xox2 -
✔︎ 20+ mins exercise (1hr32min walk, 6 mins for 100 squats)
✔︎ Within calorie budget
✔︎ Log everything
Consistency Tracking (🔥=3 ✔︎'s, 🏴☠️=pass): 🔥-🔥-🔥-🔥-🏴☠️-🔥-🔥-🔥-🔥-🔥-🔥-🔥
Passes used = 1 / 3
Other habits I’m tracking this month:
✔︎ Morning meditation📿-📿-📿-✘-📿-✘-✘-📿-📿-📿-📿-📿
✔︎ Drink >64oz water💧-💧-💧-💧-✘-💧-💧-💧-💧-💧-💧-💧2 -
lesdarts180 wrote: »12/02/2022
Pass day
Planned pass day – my daughter and her children came for lunch and to stay overnight, celebrating my mum’s birthday (93).
I did get a short bike ride this morning going shopping and an even shorter one this afternoon with my grandson (6 years old). I was active all day but no intentional exercise other than the bike rides – about 40 minutes total.
I knew I wasn’t going to attempt to track lunch and dinner – and birthday cake!
Identity based habits?
I am trying to be that person who enjoys going to the gym but it hasn’t quite got there. I did enjoy bodypump and waterobics but I’m not supposed to do bodypump any more, and I’m not so keen on the new waterobics instructer. So it has to be the gym – sigh!
However, 20 years ago, when I started a new job I decided that I was going to be a person who didn’t like sweets, biscuits etc so that I wouldn’t be expected to have them when offered, and wouldn’t feel obligated to bring them in to the office. It worked. I didn't have to find excuses for saying "no thankyou" when offered something and I didn't have to reveal that I was trying to lose weight. No discussion - I don't like them.
I almost convinced myself so that I stopped buying sweets and biscuits except very occasionally.
Wow 20 years @lesdarts180 I am unfortunately a sugar junkie he he and hope with time that I too can be a person who doesnt like sweets. Baby steps for me!! Nice to hear u are spending time with the grandkiddies and muma. 93 is a very impressive age to get to!xo2 -
josefinejem wrote: »Exercise: 2+ hours of walking
Tracking: yes
Calories: no
I walked a LOT today, but apparently I ate and drank even more.. 🥴
He he clearly all the working out made u hungry. I do find on weekends wen I am working out less I tend to be less hungry Xo1 -
✅ Exercise: 60 minutes swimming
✅ Calories
✅ Tracked
0 pass days used ( )
2 -
✅ Exercise - 2 mile walk.
✅ Calories
✅ Tracked
Pass Days Used: 02 -
February 12, no pass days
Did I exercise for at least 20 minutes? Yes, 20 minutes of a Shine Dance Fitness workout. It was so much fun. Had great music and routines. I felt like I was in a dance class. 💃🏻
Did I stay within my calorie budget for the day? Yes
Did I keep track of everything I ate and drank? Yes
I am going to check out the group mentioned above.
@jmu1965 just googled the shine dance as was curious. U r right looks fun as. I might give it a try one of these days with my toddler. Xo2 -
Yes x3. Cardio and yoga.3
