Building Healthy Habits

Join

This April I Will (Sit Less!)

Options
13

Replies

  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 16 Bedtime Night 12


    👩🏻‍🍳 🪥 🥰 🛏️ 10:45 🚽😴
    ♥️ ♥️ ♥️ ♥️
    4:45-8:15 yikes not a good sleep

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11- $0 +$0.50+ $0 + $0.50 + $0

    The plan
    10:00 in bed
    10:53 When bedside lights turns off, phone down NOW/ quick bathroom / lights out
    11:00 to 11:15 sleep

    Clarification:To earn the reward, I need to stop the phone by 11:15

    April 15 I didn’t fall asleep until almost 5AM. It us key I fall asleep prior to 11:15. I enjoy watching a tv show with my husband, but if I don’t sleep well tonight we might need to move it earlier in the evening or day. Too violent & I can’t ease into bed & asleep as well as I was.

    Going to sleep earlier tonight to make up my sleep deficit

    Maddie
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 16 Bedtime Night 12
    11:00-8:15 sleep ❤️
    Happy

    👩🏻‍🍳 🪥 🥰 🛏️ 11:00 🚽😴
    ♥️ ♥️ ♥️ ♥️ ♥️♥️♥️

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50

    The plan
    10:00 in bed
    10:53 When bedside lights turns off, phone down NOW/ quick bathroom / lights out
    11:00 to 11:15 sleep
    Clarification:To earn the reward, I need to stop the phone by 11:15

    April 17 - we watched show around 5pm. Worked better. Took a good walk without my cane for the first time since surgery 3 months ago!!!

    Maddie

  • snowdancer03
    snowdancer03 Posts: 238 Member
    Options
    MadisonMolly2017 wrote: »
    April 16 Bedtime Night 12
    11:00-8:15 sleep ❤️
    Happy

    👩🏻‍🍳 🪥 🥰 🛏️ 11:00 🚽😴
    ♥️ ♥️ ♥️ ♥️ ♥️♥️♥️

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50

    The plan
    10:00 in bed
    10:53 When bedside lights turns off, phone down NOW/ quick bathroom / lights out
    11:00 to 11:15 sleep
    Clarification:To earn the reward, I need to stop the phone by 11:15

    April 17 - we watched show around 5pm. Worked better. Took a good walk without my cane for the first time since surgery 3 months ago!!!

    Maddie

    Maddie what is the $$$ you are tallying up?
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options

    April 17 Bedtime Night 14
    2,3,4AM ?? to 7:15sleep BAD


    👩🏻‍🍳 🪥 🥰 🛏️ 11:00 🚽😴
    ♥️ ♥️ ♥️ ♥️ ❌❌❌

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.
    April 18-25

    The plan
    10:00 in bed
    10:53 When bedside lights turns off, phone down NOW/ quick bathroom / lights out
    11:00 to 11:15 sleep
    Clarification:To earn the reward, I need to stop the phone by 11:15

    April 18 hiked earlier in the evening, not watching a violent show tonight…reminding myself of how long until bedtime. I’m
    I’m Committed to solving this. Gives me more energy to do things & to exercise, better mood, more resilience , and food is easier to control!

    Maddie

    [/quote]

    Maddie what is the $$$ you are tallying up?[/quote]

    Rarely, very rarely, I set up a short term reward for changing a behavior.

    Each night I fall asleep by 11:15, I accrue another 50 cents in addition to the previous nights amount. I will use that to purchase a ring that will remind me that I changed a lifetime issue with procrastinating when I go to bed.

    The first week went well
    This week has been great one night, then awful, the next - repeat
    If I didn’t too much before bed or go to bed after 11-11;15 I am likely going to be awake another 2-6 hours which is insane.

    Best,
    Maddie

  • TerriRichardson112
    TerriRichardson112 Posts: 18,129 Member
    Options

    Potted Bio - 2024
    Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands; ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)
    SW: 227 (Mar 2014)
    In maintenance: August 2017
    LW: 131.2 (December 2022)
    GW: 130 < 140
    Moving forward ……
    🐣🐥🪺🌱🌿🌱🪺🐥🐣
    🐣🐥🪺 April 2024 🪺🐥🐣
    🐣🐥🪺🌱🌿🌱🪺🐥🐣
    I am a person who values the health and fitness of my body, mind, and spirit

    Habits keep me going when motivation flags.

    This month I will …..
    April focus:
    🛌 😴 Improving Sleep schedule
    In April I am …..
    … getting into bed before midnight > 4 nights a week
    To help me do this I am …..
    … switching off devices at 11.15pm
    … using breathing meditation to switch off brain chatter
    By the end of April I will …..
    … have improved my Fitbit sleep score
    😴😴😴😴😴😴😴
    😴😴😴😴😴😴😴
    😴😴😴😴😴
    There has been a definite improvement in the length of sleep each night, and my Fitbit sleep scores are increasing.

    📌Consolidating Solid Habits
    🪴🪴🪴🪴🪴🪴🪴
    🪴🪴🪴🪴🪴🪴🪴
    🪴🪴🪴🪴🪴
    Great Oaks from little acorns grow!
    vr1awsjfroqv.jpeg

    Daily Solid Habits:
    (Developed over time)
    💎Right This Minute: Anti procrastination strategy
    💎Just DO it!!!
    Morning Routines:
    💎Daily Meditation
    💎Walk/Make beds/Shiny Sinks
    💎Post Sole Mates steps
    💎Weigh 130 < 140/log
    💎Monitor %age Fat/Muscle
    💎Log CI<CO/Balance macros
    💎Herbal tea/supplements
    💎Self care
    💎Quality time with DH
    💎Ablutions/dress/Shiny sinks
    💎Breakfast
    In between:
    💎Intentional exercise > 60 minutes
    💎Cardio > 5500 steps
    💎Strength > 15 minutes
    💎Flex > 15 minutes
    💎Active hours > 6
    💎Zone minutes > 150 (per week)
    💎Declutter > 15 minutes
    💎Daily chores
    💎paint/draw/write/read
    💎Craft/crochet
    💎General chores
    💎Gardening
    💎jigsaw/puzzles/TV favourites
    💎Meet with friends
    💎Quality family time
    Evening Routines:
    💎Sole Mates evening reminder
    💎JGM10Ds/JFT/UAC/Hogwarts
    💎Close Fitbit rings/Zone minutes
    💎Building Healthy Habits
    💎Duolingo Latin
    💎Update Women over 50
    💎Clutter Sweep
    YOU are worth the effort!

    🧝🏻‍♀️Terri 🕊️
  • 77tes
    77tes Posts: 7,845 Member
    Options
    @snowdancer03 welcome to the group! Tracking my foods was magical for me , so great goal.

    I’ve been good and active this month and have been doing my squats and push-ups thanks to the simple reminder on my .phone.
  • snowdancer03
    snowdancer03 Posts: 238 Member
    Options
    77tes wrote: »
    @snowdancer03 welcome to the group! Tracking my foods was magical for me , so great goal.

    I’ve been good and active this month and have been doing my squats and push-ups thanks to the simple reminder on my .phone.

    Thank you @77tes I am glad I picked it as my first goal. I have learned a lot the first week. I choose not to cut calories but just to eat "normal" and see what big things needed to change.
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 21 Bedtime Night 18

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.

    April 18-24 50+ 1.00+ 1.50+ 2.00
    > 7:30 hrs per night this week (no TV)
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 21 Bedtime Night 19

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.

    April 18-24 50+ 1.00+ 1.50+ $0 (wide awake)
  • snowdancer03
    snowdancer03 Posts: 238 Member
    Options
    April update
    I have logged my food everyday! For the first week I didn't make any changes and just noticed trends. Learned I eat really well I just stack sugar drinks and dessert on top of my good meals. So I made the change Monday and am doing well. I'm going to stick with tracking for the rest of April and up the difficulty in May. 😊
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 21 Bedtime Night 19

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.

    April 18-24 $0.50+ 1.00+ 1.50+ $0+ .50 + $0

    Sleep is vastly improved!
  • 77tes
    77tes Posts: 7,845 Member
    Options
    @snowdancer03 that’s terrific! Knowledge is power! Weaning myself off sugary, creamy coffee was one of my first changes, too! Now I love my coffee black. Kudos for making that smart change! Applause 👏

    @MadisonMolly2017 I’m so glad that working on your sleep is paying off!

    My activity has been high so far this week. I’ve already walked and biked over 10 miles each. And I have a special dance on Friday with an extra special caller.

    Today I’m planning a strength workout.
  • themedalist
    themedalist Posts: 3,212 Member
    Options
    I have been such a no show for most of April and I’m sorry about that. Especially since sitting less and moving more are core daily habits for me and integral to how I live my life.

    We had an ice storm here in northern New England on April 4. Lost power for 4 days. It was an interesting 4 days! We sometimes lose power living among the trees, but not for multiple days. From the experience, we are much better equipped for the next extended power outage. I’ve never been a fan of generators, but battery technology has really improved in the last few years and we just purchased a power bank that will keep essential appliances going for several days. Including the all important coffee maker!

    My daughter came home the following weekend (she lives 2000 miles away) and we had three great days together catching up, planning her wedding, and attending her cousin’s baby shower. Actually, not a shower. Second and subsequent babies are now given a “Baby Sprinkle”, presumably because they don’t need as many items. This is all new language to me!

    April has unraveled quickly. But it sounds like you all have made it a terrific month and I’m delighted to read your updates!

  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 23 Bedtime Night 21

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.

    April 18-24 $0.50+ 1.00+ 1.50+ $0+ .50 + $0+ 0.50
    = $4 for a total of $11

    April 25 - May 1

    Sleep is vastly improved!


  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 25 Bedtime Night 22

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴
    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.
    April 18-24 $0.50+ 1.00+ 1.50+ $0+ .50 + $0+ 0.50
    = $4
    for a total of $11

    April 25 - May 1 $1.00 +

  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 27Bedtime Night 24

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴
    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.
    April 18-24 $0.50+ 1.00+ 1.50+ $0+ .50 + $0+ 0.50
    = $4
    for a total of $11

    April 25 - May 1 $1.00 + 0 + $0.50

    4/26 couldn’t fall asleep until after 5AM insane
    4/27 slept 9:50 HOURS 11pm 8:50 AM (my sweet husband lay quietly after waking 8AM until
    I awoke.)

    I walked MUCH faster today. Perhaps my sleep & exercise are related!! LOL

    I hope I can even out my on-off sleep patter in the coming weeks.

  • 77tes
    77tes Posts: 7,845 Member
    edited April 30
    Options
    1. This April I will add more intentional exercise to my day.
    2. The small, actionable steps I plan to take towards this goal.
    3. My reminder or cue to keep up with my habit - whenever I’m waiting for something or someone I will do some exercise.
    5. My reward for maintaining the habit - less frustration at being stuck inside during the best time of the year ( nice weather and no bugs)
    6. How can we support you? Cheer me on
    7. What will success look like at the end of April? More miles on the bike, steps on my Fitbit, stronger muscles, and better health overall.

    April stats

    57.9 miles on bike
    104.2 miles walking
    787 active minutes
    18 hours outside (which is sad considering the beautiful weather).
    10 Squats and 10 pushups every day
    Also 8 strength workouts

    I’m calling April a big success. My strategy for of doing some exercise while waiting was a helpful switch. Oh, I’m waiting…I’ll do some squats.

    I also liked using my reminders for the daily squats and push-ups.

    Yay! 😀
  • TerriRichardson112
    TerriRichardson112 Posts: 18,129 Member
    Options

    Potted Bio - 2024
    Terri: Female; 77; living in Northern Ireland; married 57 years; 2 daughters, 3 adult grands; ex Maths teacher; volunteer group leader for U3A (University of the Third Age, life-long learning charity)
    SW: 227 (Mar 2014)
    In maintenance: August 2017
    LW: 131.2 (December 2022)
    GW: 130 < 140
    Moving forward ……
    🐣🐥🪺🌱🌿🌱🪺🐥🐣
    🐣🐥🪺 April 2024 🪺🐥🐣
    🐣🐥🪺🌱🌿🌱🪺🐥🐣
    I am a person who values the health and fitness of my body, mind, and spirit

    Habits keep me going when motivation flags.

    This month I will …..
    April focus:
    🛌 😴 Improving Sleep schedule
    In April I am …..
    … getting into bed before midnight > 4 nights a week
    To help me do this I am …..
    … switching off devices at 11.15pm
    … using breathing meditation to switch off brain chatter
    By the end of April I will …..
    … have improved my Fitbit sleep score
    😴😴😴😴😴😴😴
    😴😴😴😴😴😴😴
    😴😴😴😴😴😴😴
    😴😴😴😴😴😴😴
    😴😴
    There has been a definite improvement in the length of sleep each night, and my Fitbit sleep scores are increasing.


    📌Consolidating Solid Habits
    🪴🪴🪴🪴🪴🪴🪴
    🪴🪴🪴🪴🪴🪴🪴
    🪴🪴🪴🪴🪴🪴🪴
    🪴🪴🪴🪴🪴🪴🪴
    🪴🪴
    Great Oaks from little acorns grow!
    vr1awsjfroqv.jpeg

    Daily Solid Habits:
    (Developed over time)
    💎Right This Minute: Anti procrastination strategy
    💎Just DO it!!!
    Morning Routines:
    💎Daily Meditation
    💎Walk/Make beds/Shiny Sinks
    💎Post Sole Mates steps
    💎Weigh 130 < 140/log
    💎Monitor %age Fat/Muscle
    💎Log CI<CO/Balance macros
    💎Herbal tea/supplements
    💎Self care
    💎Quality time with DH
    💎Ablutions/dress/Shiny sinks
    💎Breakfast
    In between:
    💎Intentional exercise > 60 minutes
    💎Cardio > 5500 steps
    💎Strength > 15 minutes
    💎Flex > 15 minutes
    💎Active hours > 6
    💎Zone minutes > 150 (per week)
    💎Declutter > 15 minutes
    💎Daily chores
    💎paint/draw/write/read
    💎Craft/crochet
    💎General chores
    💎Gardening
    💎jigsaw/puzzles/TV favourites
    💎Meet with friends
    💎Quality family time
    Evening Routines:
    💎Sole Mates evening reminder
    💎JGM10Ds/JFT/UAC/Hogwarts
    💎Close Fitbit rings/Zone minutes
    💎Building Healthy Habits
    💎Duolingo Latin
    💎Update Women over 50
    💎Clutter Sweep
    YOU are worth the effort!

    🧝🏻‍♀️Terri 🕊️
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    Bravo @77tes & @TerriRichardson112 !!

    How’s it going @snowdancer03 ?
  • MadisonMolly2017
    MadisonMolly2017 Posts: 11,005 Member
    Options
    April 28 & 29 Night 25-26

    👩🏻‍🍳 🪥 🥰 🛏️ 12:00 🚽😴

    Week 1 April 4-10 $0.50 + $1.00 + $1.50 + $2.00+ $0 + $0 + $0.50 = $5.50
    towards Celebratory Ring
    April 11-17 $0 +$0.50+ $0 + $0.50 + $0 + $0.50+ $0= $1.50 for a total of $7 so far.
    April 18-24 $0.50+ 1.00+ 1.50+ $0+ .50 + $0+ 0.50
    = $4
    for a total of $11

    April 25 - May 1 $1.00 + 0 + $0.50+ 0 + 0.50

Categories