October - Swap a Habit! [Archive] - Simple Living Forums

Geila

9-27-15, 9:52pm

Anyone up for the fun challenge of replacing one bad habit for a good one?

I want to replace my daily ice cream bowl for a daily session of Jillian Michaels 30 Day Shred. Last month we had a little heat wave, I bought some ice cream to get us through it (emergency supplies! :)... and now it's a daily habit that's clearly going to be hard to break. And earlier in the year I gave myself plantar fasciitis while training for a marathon, that led to being off the foot for 6 weeks, followed by slow reintroduction to exercise, blah, blah. Of course I could have been doing strength-training on my upper body and legs all along, but I didn't. :|( Rather, I took a long sabbatical from regular formal exercise. Now that I'm back up to my daily hour walk, it's high time I get back to my Shredding. The Shredding is going to be hard to start up (even though I love how I feel when I do it regularly) because the first few days are brutal. But it's time. I miss the energy and strength I get from it.

They say it takes 21 days for the new pattern to become a habit, so doing one habit exchange in a month seems doable and fun. I have not decided if I want to start one, wait a week, and start the other, or start them both at the same time. Clearly, starting both at once would be the most productive way to go, but I'm going to miss my daily ice cream....:(... so we'll see.

Anyone want to join me? :cool:

ctg492

9-28-15, 4:13am

I am in. I was planning this and this is the motivation needed.

Stop re hashing the the same topic that keeps going in circles.
Replace with a pleasent topic.

SiouzQ.

9-28-15, 8:14am

Funny, I was just thinking about a bad habit I need to break - focusing on all my various aches and pains and letting everyone else hear about it. Ugh! I DON'T want to be THAT person! I was just about to write a post in Health & Healthcare regarding this topic when I saw this.

I feel ya on the ice cream habit though. That's a real hard one for me too!

Geila

9-28-15, 1:41pm

Fantastic! ctg492 - I welcome the company. And I like your goal :).

SiouzQ - I think ctg492 has the answer for you. How about if you make it a goal to swap the focus on the negative with a positive? Every time you think, or talk, about your aches and pains, you make a conscious decision to replace it with one thing you are grateful for. I find that the practice of gratitude enriches in the most amazing ways. It doesn't mean that you don't acknowledge and accept the realities of your life, but that you counter the bad with all the good that you have in your life. And you will be amazed at how much good you actually do have!

Gardenarian

9-29-15, 12:58am

I find a bowl of healthy cereal makes a decent swap for ice cream.

I'd like to break the habit of checking my email first thing in the morning - while I'm still in bed! I'm going to try and do some simple in-bed stretches and yoga breathing instead. I'll let you know how it goes.

Gardenarian

9-29-15, 12:59am

And I'm going to look up shredding - sounds intense!

Geila

9-29-15, 11:25am

And I'm going to look up shredding - sounds intense!

Youtube has videos of all three levels. Here's one: https://www.youtube.com/watch?v=1Pc-NizMgg8

I always start on level 1 if I've been away and I don't do the level 3 because there's too much jumping around. When I get to that level I switch to one of her other videos. The shredding looks deceptively easy and simple, but after the 1st or 2nd day you can barely sit down! :) The soreness goes away in a couple of days. But the energy, strength and stamina you get from just investing 30 minutes a day is incredible. Dh and I both swear by it.

Thanks for the cereal tip. I don't eat cereal or dairy so I'm going to have either an apple (cold, sweet, crunchy) or a can of Ensure (cold, sweet, creamy but with protein) as a replacement. The Ensure still has lots of sugar, but at least it's got protein too, and I will slowly phase that out. Actually, it makes sense to just plan on having an apple as a snack. I will save the Ensure for the days when I'm very physically active and need a quick protein boost. No sense in sabotaging myself so early in the game.

Gardenarian

9-29-15, 11:33pm

First day without checking email: I did worry that I might miss something urgent, but I stretched and did some breath work and got up feeling good.
I didn't realize that picking up my phone was making me linger in bed - so that's why my mornings have been slipping away so quickly!
Now I just have to keep it up. I think I'll leave my phone in the kitchen tonight, just to be on the safe side.

ctg492

9-30-15, 5:24am

Small step, one day! No rehashing the same old topic. Marching on to day two, three and beyond?;)

SiouzQ, I know what you mean. I have so many of those " I don't want to be that person" items. Yet, Oh you know somehow I fall back fast as we are creatures of habit.

cdttmm

9-30-15, 6:19am

I'm in for the month. This challenge along with this article http://greatist.com/eat/everything-in-moderation-doesnt-work, is just what I needed.

So I'm swapping out my daily unhealthy eating habits for healthier eating habits and ramping up my workouts with the goal of losing 6 pounds in October (starting at 144, goal is 138).

kib

9-30-15, 12:58pm

I'm starting to recognize the ways in which I sabotage my own goals. Old patterning that says it's wrong to do better than someone else, that it's the other person's happiness and 'win' that's the important thing. Catching it and firmly replacing it with a reminder that while ethics, caring and compassion are important, success that is self-focused is not a crime.

Geila

9-30-15, 3:33pm

Wow, it's great to see that some of you already started. I like that gung-ho attitude!

My house is officially ice-cream free and I've stocked up on apples and nuts for snacking.

cddttm - that article you posted confirms what I've found myself. I do much better when I abstain from what I know is bad for me than when I try to have it in "moderation" - mainly because the moderation part soon goes out the window. :) My body always thanks me for it too.

I might try to do a shredding session today. It's a cool, drizzly, overcast day. It would feel really good to work up a sweat.

Tomorrow I will post after I shred. It will be my accountability.

See ya'll tomorrow :)

Geila

10-1-15, 5:27pm

Well, first day of Shred completed. My morning was busy so didn't get to do it till this afternoon after lunch.

Boy, did I work up a sweat. Felt terrible and good at the same time!:) My cardio stamina is clearly shot, but pleasantly surprised to see that my legs and arms are still pretty strong.

And have resisted the urge for ice-cream and candy, even though I discovered some forgotten ice-cream bars in the freezer and dh asked me to buy him some Almond Joy at Costco as his Halloween treat. >8)

How was everyone's first day?

cdttmm

10-1-15, 6:18pm

I drank hot chocolate this afternoon. And I didn't go for a run today. So...not great by my standards. However, this wasn't really Day 1 for me, I started on a quest for improving my eating and exercising habits about a month ago. It was going along okay, so two weeks ago I decided to do a major push. I managed 11 days of amped up workouts before I needed a break. Not bad. And I maintained a 500+ calorie per day deficit for the past 6 days.

So today will be a no-calorie deficit day and I'll only do a 90-minute Tae Kwon Do workout. My most people's standards that's still outstanding, so I'll take it. :D

Tomorrow, I will aim to hold a 500 calorie deficit and run at least 7 miles. Piece of cake (pun intended), right?

Gardenarian

10-1-15, 10:26pm

I didn't even have an urge to check my email. I'm so glad this was suggested - it's really improved my mornings.
Thanks!

Cypress

10-2-15, 10:31am

There's plenty of room for improvement in me. But I'll start with stop denying myself something I want. Every Friday, I say I will stop and pick up a bottle of Italian red wine to enjoy. I make a fresh home made pizza every Saturday and nothing goes better with it than a dry red Sicilian wine. I even put a teaspoon or so in the sauce I cook. I end up driving right by the best places to buy the wine and say, some day, some day, some other time. I just want to get home now. I enjoy it! Just a glass with the meal. So, instead of denying what I like, or finding it too hard to go get it, I'll take my lunch time walk to a small business that sells good table wines and pick up something nice.

Float On

10-2-15, 12:28pm

On Monday (Sept 28) I decided to start walking out to the mailbox twice a day at work instead of checking it on my way to run errands or at the beginning or ending of my day...from the comfort of my car seat. It's a far enough walk to the end of the parking lot to breathe, enjoy the sun (or clouds), and get me away from my desk for a bit. Here at the end of the first week (Oct 2) and I'm already feeling a little more alert and ready to tackle more paperwork instead of feeling chained to my desk.

Geila

10-2-15, 5:16pm

So today will be a no-calorie deficit day and I'll only do a 90-minute Tae Kwon Do workout.
Tomorrow, I will aim to hold a 500 calorie deficit and run at least 7 miles.

Wow. And here I was feeling proud of myself for my 30 min workout. :|( But we all have to start somewhere, right? :) So I will be proud and inspired to look for ways of growing my good habits! Cdttmm - you rock! :cool:

I'm glad to see that everyone else is also having good results. It's nice to do something that makes our lives better, isn't it?

Today was my second day of shredding and I'm starting to feel the soreness in my quads, but not too bad. I also increased my dog walking this morning to 2.5 miles. I'm trying to catch up to cdttmm! ;)

If anyone is interested in the subject (and science) of habit, I recommend The Power of Habit by Charles Duhigg. I don't agree with all the theories he came up with but it's quite interesting, and I found myself looking at habits in a new way.

kib

10-2-15, 6:43pm

Tomorrow, I will aim to hold a 500 calorie deficit and run at least 7 miles. Piece of cake (pun intended), right?

It boggles my mind that someone who can actually run seven miles needs a calorie deficit! I need a calorie deficit, but if I actually managed to run around the block, I probably wouldn't. ... or maybe it's about that piece of cake ... :~)

Chicken lady

10-2-15, 6:43pm

I'm looking for "good habits" that will help me stop biting my nails (bad habit)

So far i have: use hand lotion (myhands are often dry and sore in the winter anyway) and keep something nearby to do with my hands if i am watching a screen. Stoplights are a problem. I'll take suggestions! (gum doesn't work.)

I'm also trying to start a good habit every day (that sounds overwhelming, but yesterday was "do some thing in the pottery studio.". And today was continue pottery studio (#1) and take my vitamin (#2). Tomorrw will be 1,2, and #3 - brush my teeth in the morning even if I'm not going to work. So as you can see, they are not demanding habits.

ctg492

10-5-15, 3:51am

Chicken Lady, No tips really but my story;

Biting nails, it is a strange habit isn't it? I am 54 and remember being a very small child and biting nails. Dad used to bribe me, yell at me, tell me to sit on my hands. As a young adult I tried fake nails. Nothing worked, EVER! Then 4 years ago I had some very high stress in my life and poof I stopped biting my nails, weird the opposite of how I figured I would stop. I never even thought about it. Then last year when the second round of stress stopped, I started biting my nails again for a year. Last month for some reason I stopped again. I keep them polished. That brings me joy and helps I think, as I use it as a habit to polish and file.

ctg492

10-5-15, 3:58am

I am doing well at not bringing up the same topic. However Hubby is bring it up daily. My response is, Well do something about it then.

I will say that every Monday since I was 14, I do the Eat and Work Out better plan. Honestly every Monday I am going to make a change of the bad habits. SO does it work? Over time I have made great life changes and I hope so as that would be 40 years, but never has it worked fast or drastic.

Chicken lady

10-5-15, 5:51am

Well, I'm still biting my nails, but the other part is going ok.

So far I've done something with clay very day, brushed my teeth, taken my vitamin, and yesterday I used moisturizer! Today I'm adding "Remove dish rag from kitchen sink to laundry room before bed.". It annoys dh and doesn't make my kitchen any cleaner or healthier when I leave it overnight.

Geila

10-5-15, 1:22pm

Happy Monday everyone!

Chicken Lady - sorry, no advice for the biting nails habit. Congrats on the daily habits though!

Day 6 - so far, so good. The habit swap is going very well. This morning I was dragging, but forced myself to do the shredding. Well, encouraged myself actually. I reminded myself that the only care that my body receives is that which I give to it. And my body does so much for me, it deserves as much loving care as I can give it. It was a nice way to change my perspective on the exercise from something dreaded to something done out of love for myself and my body.

I hope everyone is doing well.

cow-hi

Geila

10-6-15, 1:42pm

This morning I realized why I've been dragging these last 2 days... that lovely time of month is on it's way. It's a bummer how tired and achy I get a whole week in advance, in addition to everything else. :(

I will keep doing my best and just try to hang on for this week. If I can continue to avoid the ice cream and do my shredding (even if modified) I will consider it a success.

Do you ladies exercise during that time of the month?

Geila

10-7-15, 1:35pm

Well, my plantar fasciitis was flaring up this morning so I skipped the shred and spent a couple of hours puttering in the garden instead. It was lovely; cool and overcast, perfect gardening weather. I'll see how I feel this afternoon. Maybe I can do a modified shred or some yoga.

Where are all my habit swap peeps? :confused: It's feeling lonely in here. cow-hi

Chicken lady

10-7-15, 4:06pm

Geila

10-8-15, 10:49am

I'm here, I'm here. I'm not sure I'm really swapping habits, but I'm impressed by your exercise goals.

So far I have made six changes. I haven't picked one for today yet. I also haven't come up with a good nail biting solution.

Thank you for keeping me company, Chicken Lady! :)

I did something similar to what you're doing some years back. I challenged myself to build good habits and accomplishments, adding something new everyday. So my goal was to create 30 new habits for the month. It was a really productive time. It also made me realize how much I could accomplish when I set my mind to it. It gave me confidence in myself. You're going to feel really good, and very proud of yourself, at the end of the month. Feel free to list your daily accomplishments here. I will support and encourage you. And I'm sure you will inspire me.

Yesterday I felt better, I think my body needed the rest. I might try alternating the shred with gardening this next week or so and see how it goes. I don't want to get away from the shred though, so I have to be careful. I feel so much better when I do it, and I don't want to lose my momentum.

Amazingly, I have had no cravings for ice cream all week. I'm glad to be rid of that.

Chicken lady

10-11-15, 7:04am

How is it going water ? I thought I posted, but I guess I typed and left - oops.

So far my only habits that are substitutes are putting things awy instead of piling them to move later. 3 days in a row, and maybe the water with dinner (it replaces some of the food/wine) 4 days in a row.

Gardenarian

10-17-15, 5:47pm

My in-bed email habit is broken, so I'm picking a new one. I've decided to simplify my work days by just wearing the same clothes all the time - black pants, black t-shirt (turtleneck in winter) and a different cardigan or jacket and scarf. I have 3 black t-shirts, a couple pairs of leggings, and two pairs of black pants, so I have plenty to choose from.

I've done this for two weeks now, and it is amazing how much stress it has reduced! I'm sometimes tempted to do something fancier but then I remember all the mornings of tearing through my closet trying to find matching stuff. I hope that in a couple of months I'll be ready to give away the rest of my work clothes :cool:

Chicken lady

10-18-15, 10:28am

Gardenarian - I have a "work uniform" and I love it. Three pairs of pants and six school t-shirts. I grab the top of each from the pile in my drawer unless they don't match (I won't wear the red t with the purple pants), then I go down a t-shirt or two. I put them back on the bottom. It definitely makes getting ready in the morning easier.