makin’ a list
Posted by fixedonfood
Do you make New Year’s Resolutions? It’s always “cute,” in theory:
You reflect over all of the things that you need to improve, change, or “fix” about yourself and contemplate solutions. When January 1 rolls around (or maybe 2), you hit the ground RUNNING.
Suddenly the gym becomes a priority,
you add a few more fruits and vegetables to your plate,
you hit the sheets an extra hour earlier,
you trade your cup of coffee for a glass of water,
you start wearing your seatbelt,
you find time to try a new hobby or sharpen your skills of a previous one,
you start cooking more meals…
and about a week later it all stops. Game over.
It takes, on average, about 3 weeks to either break a habit or form a new one. But most of us don’t have 3 weeks, we have RIGHT NOW.
Am I right?
For however many decades you’ve tried this hit-your-head-against-the-wall method, it hasn’t worked so well. Why not take a new approach?
This year, we’re not going to look at the big pictures.
We’re starting today. And we’re working on today.
Not next month, not 10 pounds, not 3 dress sizes.
Here’s what I suggest you try:
- Take a piece of paper. (Preferably something that’s pretty or eye-catching… but that’s just me.) And save room for “incentives.”
- On the top of the page, write down ONE goal, one thing that you are going to do today that positively aligns with a healthy eating choice you’d like to work on. (i.e. I will eat 1/2 cup vegetables with every meal or measure my food into correct serving sizes.)
- In the middle of the page, write why you are doing these “things.” And I don’t mean something ridiculous like, “To finally be a size 2.” Think of something like “To be an example for my family/friends.” “Because I care about my health.” “I want to feel better.”
- On the bottom of the page, write down ONE thing that you are going to do today/this week that positively aligns with some form of physical activity. (i.e. I will spend 30 minutes at the gym 3 times this week or I will lift weights one extra time this week or I will try a new exercise class this week.)
- Work on each of those “things” TODAY. Don’t think about tomorrow (unless you need to mindfully plan when you are going to hit your 3 gym sessions in advance).
- WHEN (notice, I did not say “if”) you reach your goal, give yourself a cool sticker. (No laughing; it works!)
Now, for the next month you are ONLY held accountable for these two things. When the new month hits, put up 2 new “things” you’re going to add/switch in your lifestyle.
It’s a little less stressful and unapproachable when you think in baby steps instead of leaps.
It took me 2 years total to lose over 100 pounds, and over 10 years later, I’m still trying to figure things out. We are all a work in progress.
Just keep moving forward.
And if you have an “off” day, forgive yourself immediately and be ready to get right back at it the next day. You’re worth every effort.
Just keep moving forward.
Two little things at a time.
About fixedonfoodI empower women to overcome food obsessions with sensible solutions based on personal experience.
Posted on December 28, 2011, in Emotional, Environmental, Intellectual, Occupational, Physical, Social, Spiritual and tagged achieve, believe, exercise, goals, gym, month, overcome, physical actiivty, physical activity, progress, realistic, reasonable, resolutions, success, weight loss, Wellness, win. Bookmark the permalink. 2 Comments.