Do Better

I 100% agree with what @COGypsy has shared. I also have recognized that I can't sustain motivation more than a week or two, so I use that motivation to instill a new habit that self-sustains. Sometimes that process is faster or easier if I find a way to leverage something I naturally do or enjoy to implement that habit. MFP was a pretty easy habit for me to pick up because I love data (scientist by training) and find it very satisfying to collect and review data. Other habit formations have been made easier by linking them to my social nature or by making them a game or competition. I've also had some habit formation "flops" where I refocused my energy on finding a different habit that would achieve the same goal, or dropped that goal a bit further down my list so I could focus on something that felt more achievable in the short term.

I also agree that "Do better" can feel very big and like you're never quite good enough even when you're making tremendous progress. A podcaster I have enjoyed listening to is always reminding me "progress over perfection", and I think it's very important to hold onto that concept. My lifestyle is much healthier today than it was a year ago, but that's after 10 months of adding in small adjustments a week or two at a time. If I went back in time and asked year ago me to live as I live today, year ago me would be very uncomfortable and constantly feel like they were failing. Yet here I am, 10 months and a couple dozen new/adjusted habits later, living a lifestyle that is healthier and that I can see myself continuing for the rest of my life.

I do think that's another big key to success to focus on as you figure out what "Do better" looks like for you today and in the next week. What is something that you could incorporate into your lifestyle that you would want to continue doing after you've lost the weight? For me, the first step was literally taking more steps. I joined a virtual walking challenge and set a goal for myself that felt achievable. That helped me form a walking habit (my dogs continually reinforce said habit) that has expanded to jogging and sometimes includes time on a treadmill. Another goal I set was to figure out ways to meet my fiber target on a regular basis. That led to some food substitutions (LOVE the "low carb" tortillas available now) and some food additions (raspberries are tasty little fiber nuggets) that are now part of my habitual shopping list/meal plan. I have every intention to continue walking/jogging and eating a higher fiber diet long after I reach my target weight because I enjoy those things. I think those are the best "Do betters" you can aim for.