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JANEGSN's Photo JANEGSN Posts: 9,059
9/24/20 1:06 A

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Tiny Habits:

I am going to speak out more about how I am using tiny habits hoping this will encourage others how they are using it (e.g. their choices, how it is going, what they are changing to make it work better, etc.) and we can all motivate each other and find what works for us.

I put a longer post on the basics in a blog: www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=6705053


The tiny habit I am working on now is to do my morning routine first thing in the morning before I do anything productive – do my morning routine gets done!!

One thing I have seen, when I get the tiny habit right (e.g. figuring out the anchor – what I do the habit after, figure out a tiny habit that creates the behavior I want, etc.), it just flows. So if I am struggling, I just need to keep playing with it or stop and say what is really stopping me from getting the behavior done.

I have struggled with getting my morning routine done a lot. It ties into not taking care of me first. Doing swing shift hours so often some work task is pulling at me first thing in my morning. Not liking to eat regularly. And I am sure other things. This is not uncommon that we have to change things up until we find that what works.

However, eating a high protein meal first thing as well as taking my supplements makes a big difference in how I feel and how my whole day goes including my weight loss tasks.
I have tried different tiny habits the last 6 months or so to improve this behavior that just plain old flopped.

I realized that the key thing was jumping on my computer (and focusing on tasks there rather than on my morning routine). So that key point became my new focus.
My latest try is going well. My tiny habit, this BLC, started as:
After I look at my computer and think about turning it on, I will say “I will do my morning routine before I turn on my computer”.

Well I don’t say it out loud most days, but I think it each time and that works great (morning routine gets done before the computer went on) so this week I officially I changed it to:
After I think about turning on my computer, I think “I will do my morning routine before I turn on my computer”.

Note: Sometimes I turn on the computer before I am finished with my morning routine (e.g. while eating but before I take my supplements), but I do nonproductive things (like read the news). But I am leaving the wording the same since I am saying something meaningful to me that creates the behavior I want (doing my morning routine before being dragged into productive activities) – the last week it worked 6 days out of 7. The 7th day I really, really didn’t want to eat, so I need to work on this situation (e.g. when I really don’t want to eat, what can I eat).

This is helping me meet my protein goals better (I did pretty good other than that 7th day).
It helps me stay on a more even keel all day long.
My eating is better all day long and I wake up hungry the next morning (I often don’t feel hungry, so I take feeling hungry is a sign I ate the right foods and the right quantities the day before). Being hungry in the morning means I am more likely to eat a real meal including high protein.

I am planning on adding some more things to my morning routine, including maybe a morning exercise session (that gets tricky as it lengthens my morning routine time), and I am hopeful this morning trend will continue.

Let us know about tiny habits you are trying, how they are going. Use the group for brainstorming (e.g. dump out what you are trying to do, what has not worked, what seems to be sticky points for you, and ask for suggestions). Just writing it up can give us an Ah Ha of insight, and someone’s suggestions might be the trick that works for you.


Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
8/6/20 10:55 P

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I have not been back to focus on tiny habits lately.
Some of the ones I put into place quickly took and still remain.
Others I don't get done.

One of the big ones I struggle with is exercise as I don't have a solid anchor for it. I work from home, so on the way to work, on the way home from work, etc. doesn't work for me.

And the big thing that pulls me away from accomplishing my tiny habits is the computer - the lure it gives to get something productive done (vs take care of me). Yes, sometimes I have to jump up and do work right away, but I need to lean towards having it on less (using a tablet for some things instead), so it doesn't suck me into doing tasks where I have to sit in front of the computer to do them.

Something for me to think about.

Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
6/7/20 12:37 P

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I am just doing a post so the team doesn't go inactive.
I have been busy with BLC43 and with a new Bi-pap machine (newly diagnosed) so I have not gotten back here. But I am seeing how when life's demands shift, how easy it is to let go of the new habits and not do them.

Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/13/20 12:11 A

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Kay, that is right. We are learning how to choose and create recipes that will help us achieve our aspirations.

Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
IAMJOYFUL2's Photo IAMJOYFUL2 Posts: 4,798
4/12/20 10:38 P

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I guess it is all about finding the right recipe sometimes.
It is fun when you do though.
emoticon

Kay

Be kind, for everyone you meet is fighting a hard battle you know nothing about.
Your worst enemy cannot harm you as much as your own unguarded thoughts.
Drop judgment and pick up love.
If you can move a grain of sand a day, eventually you will move a mountain.
Crappy choices bring crappy feelings.
Can'ts are joy limiters.


 current weight: 116.0 
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JANEGSN's Photo JANEGSN Posts: 9,059
4/12/20 8:33 P

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emoticon This post an update about adjusting on an existing Tiny Habit recipe that is not working well.

So I have been working on these and I am thrilled how it is going. It seems when I get things right, the habit just takes!!! But I admit often it is habits I have already been working on but with analysis (future chapter) I figured out I needed two tiny habits for the desired behavior, or I needed to create strong prompts, or find a new prompt (e.g. different time of the day/order of items, etc.).

Big change...
I am getting my supplements and testosterone in much better, even on a bad day! I am thrilled with this emoticon emoticon emoticon after so many struggles over years to nail this habit.
And a nice side effect, I am making breakfast before I get lost on my computer so it gets into my mouth that first hour most days (instead of hours later) and even on a bad day when I miss this, it gets remembered and happens just a couple hours later vs 8 hours late on my previous bad days).

I played with order, what should be done together, what depended on what, and made up two tiny habits to get my supplements inside my mouth emoticon (the real goal).

I actually didn't practice my recipes (though it would have helped a lot if I did) and I am still struggling to celebrate (my celebration is saying/thinking "I am taking care of myself" along with a self satisfied feeling) - I need to remember the cake is not done until the frosting gets put on and the celebration represents the frosting of the Tiny Habit recipe. That feels good since I typically put myself last on my todo list and this is rearranging things so I get attention.

These are my recipes that are working well for me (either very solid/sticky - I do them automatically without thinking, or almost there where I think of it then do it):

After my feet hit ground say “Today will be a .... day” (either good, great, or productive – depending how I feel and what I will be doing that day). Amazingly this just started happening regularly... I think when I locked in the other recipes this one then fell into place better.

After I say today will be a ... day, I will Open the Window shades (different prompt, but was already a routine).

After I open the window shades, I will pull out my supplements and put them by my computer (previously established).

After I put my supplements down, I will put on my testosterone (a tweak, it used to be a solid habit of put my testosterone by my computer, but now it actually gets put on and is not tied to when I take the supplements).

After I leave the bathroom, I will feed the cats and put water in their bowl (this one is pretty solid and developed very quickly and I am thrilled vs waiting till the cats say they are hungry and sometimes missing water refill for the day).

After I feed & water the cats, I will fix my breakfast, make a tea/coffee, fill my water bottle, and put it all on the counter close to the computer desk (this is brand new and amazingly happening pretty quickly, I am thrilled!)

After I sit down at my computer, I will move the breakfast items from the counter to my computer desk. (again brand new and became automatic quickly). Note this works even if I have to stand back up to reach them.

After I put my tea/coffee cup by the computer I will put my supplements on top of the lid and put the supplements container away (pretty automatic, haven't missed yet but sometimes I have to remember it vs I just do it) NOTE: This tiny habit is huge. In order to drink my nice tea/coffee I have to take some supplements (or they fall off the lid all over and make me unhappy), and it also (I think this is important) makes a task I dislike (taking pills) into something more pleasurable as I get to have nice tea/coffee as a result of taking my pills.

After I turn on my computer, I will turn on my therapy light (a change - tweaked anchor).

Note: Big Change... Nicely I now don't turn my computer on first thing in the day then stick my head into my computer work and not take care of myself (or the cats) sometimes for hours or half a day. Now I feel comfortable not turning on the computer until I am ready to jump in and check my todo list to see what I am working on for the day. This helps make time for a morning routine that takes care of me (and the pets) before starting my day - nice and very big change for me. I am starting to like this taking care of myself I previously put on the back burner.

I have some morning routine items that I tried but have not yet worked well (not sticky or not happening at all).
Here is my next attempt at them.. (changing prompt or changing the behavior):

A) After I wake, I will stretch [while still in bed].
This has been hit and miss... I need to practice it 10 times (initially and each time I miss it) and if that doesn't work maybe rethink the timing of this in my routine.

B) I want to weigh daily as that works best for me since I can go up and down several lbs overnight. I think my anchor is good, however, on bad days I just skip it. I thought about a tiny habit where I just thought about weighing... but that gives me too much of an out when I don't feel like it. The idea is to create a starter step or a tiny bit of the action for your Tiny Habit that will motivate you to do more and on a bad day just do the Tiny Habit part. So you have started the action you want to do even on a bad day and that makes it is more likely you will do the entire action even on a bad day. I keep the scale stored away (easy to grab) and put it on the floor to weigh, so I will do a starter step.

New Recipe:
After I go to the bathroom in the morning, I will pick up my scale (just a few inches). This starter step will encourage me to think.. Well it is in my hand so I may as well put it on the floor and weigh.

C) I want to do a get ready for the day (e.g. take shower, brush hair, brush/floss/waterpik teeth, get dressed for work). When I leave home each day these get done even if it is later in the day. But with not leaving the house most days these are not (or not all of them) getting done early in the day when I would like them to get done (or some days never getting fully dressed in work/leave-the-house clothes).
I am changing the anchor for this (old anchor was not working) and changing my behavior part of the Tiny Habit.

New Recipe:
After I put my breakfast dishes away, I will turn towards the bathroom and say Now I will get ready for the day.
Note: I had just "I would get ready for the day" (which includes shower, brush my teeth & floss & use my waterpik, brush my hair, and get dressed for work). BUT... that is not a tiny habit behavior. I would need an anchor for each of the items and I haven't figured this all out yet. So I am going to start with the words and keep playing with this (I expect I will need several tweaks and turn into a series of tiny habits.

Edited by: JANEGSN at: 4/12/2020 (21:57)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
NECDOO's Photo NECDOO Posts: 1,277
4/10/20 9:01 P

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Jane,
You have been very busy. I haven't got that far.

I have read the chapter but not done the work.

My job is really wacky right now. Hubby just came home so we are doing the in home isolation and staying away from each other. Thankfully, we don't have a really small house.

Poor Bradley (dog) is confused. He is used to us hanging out in the same room.
The cats seem confused also but everyone is glad that he is home safe.

Necdoo (Eastern Time zone)
5% Fall Challenge:
I will be Resolute about focusing on eating within plan and exercising.
I will be a Renegade against stress and other outside factors that prevent my success.
My motivation:
I am healthy and complete.
I am grateful for my health, friends, family, and home.
I am kind and caring.


 Pounds lost: 6.2 
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JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:39 A

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Going thru the book, I put my Swarm of Behaviors, Focus Mapping, Golden Behaviors including the ones for Tiny Habits all into photos (see last post below that was not an edit).

When I go thru more chapters (only thru Chapter 2 so far), I will take these forward.

However, it turns out a couple of the Tiny Habit golden behaviors were ones I was already working on - and are in my post below (4/2/20 7:39 Pm PT) that starts with:
emoticon This post is about adjusting on an existing Tiny Habit recipe that is not working well.
I will continue to talk about them while I also work to get further into the chapters.

Edited by: JANEGSN at: 4/13/2020 (00:10)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:32 A

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edit

Edited by: JANEGSN at: 4/13/2020 (00:04)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:29 A

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Edited by: JANEGSN at: 4/13/2020 (00:03)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:26 A

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Edited by: JANEGSN at: 4/13/2020 (00:03)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:20 A

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Edited by: JANEGSN at: 4/13/2020 (00:03)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:16 A

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Edited by: JANEGSN at: 4/13/2020 (00:02)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:11 A

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Edited by: JANEGSN at: 4/13/2020 (00:02)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:11 A

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Edited by: JANEGSN at: 4/13/2020 (00:01)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/8/20 1:10 A

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I did my tiny habits in a document and spreadsheet.

Ok, after putting in dropbox (but not wanting to promise how long I would keep them there and wanting them available long term)... and trying to document them here which is very difficult...
I made them into photos and added them to the team photos.

I did my Aspiration of Shrinking Sizes (my true weight loss aspiration) and I put in
My Swarm of Behaviors & My Focus mapping (two different photos).

One of my Shrinking Sizes behaviors is managing cortisol and that is so big it is it's own aspiration. So I did...

For my Aspiration of Managing Cortisol, I put in
My Swarm of Behaviors & My Focus mapping (two different photos).

One of the behaviors on Managing Cortisol is good quality sleep and that is so bit it is it's own aspiration. So I did...

For my Aspiration of Sleep, I put in
My Swarm of Behaviors & My Focus mapping (two different photos).

I then put in my Golden Behaviors - those that were in the upper quadrant of the Focus Map, for me that means had a Effective (to achieve my Aspiration) of above a 5
AND also had an Easy for me to do of above a 5.
I put in my Golden Behaviors for One Time Behaviors
and my Golden Behaviors for Tiny Habits

I will discuss in my notebook how I am working with the Tiny Habits.

If you have questions, suggestions, feel free to give your feedback.

Edited by: JANEGSN at: 4/12/2020 (23:59)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/2/20 9:39 P

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emoticon This post is about adjusting on an existing Tiny Habit recipe that is not working well.

I have successfully created some tiny habits quickly (opening up the shades right after I get up for the day), but I am struggling with taking my supplements and testosterone (my testosterone is low and taking a little makes a world of difference) in the morning. I did these habits solid for a while but the last 2 weeks they are not getting done until late in the day - not good. They tend to be that way, get done on time then don’t for a while.

Goal:
To take my testosterone and supplements shortly after waking up for the day.
I have played with a recipe for this - A Lot but I don't have a good recipe yet, so I need to tweak it again.

What I know works...
I made a tiny habit recipe “After I get out of bed, I will open the window shades by my computer desk”. This habit is solid (took pretty quickly so solid after a week or so) so now it is an anchor.

What I have tried… After I open the window shades:
-- pull out my supplements so they are ready to take with breakfast.
-- pull out my testosterone so it is ready to put it on, typically after I took my supplements.

What I have tripped over - where my recipes were not working (too much salt or I not mixing it enough so it is not fluffy enough… emoticon )...

-- I would pull out my supplements so I can take them after I eat my breakfast, but they are to the side of my computer and not in my face and often they would not get into my mouth.

-- While I am eating breakfast my head starts my day (I start planning my tasks for the day, doing some work, or these days reviewing the news), so my head is no longer on getting my day started and taking supplements/testosterone doesn’t get attention.

-- I have a computer prompt that says to take my supplements that I often snooze but I would think in a few minutes when I finish ..[whatever I was doing] emoticon .

-- I realized I had a belief/thought that I had to take my testosterone after my supplements. So when the supplements didn’t get taken the testosterone didn’t get taken. I realized this at some point and decided to do it first, but I didn’t make a solid recipe for it.

What I am changing in my new recipes:
-- Separate testosterone and supplements and so I can do testosterone right away and it doesn’t get delayed if supplements get delayed.

-- Change my supplements recipes, so one recipe puts them by my computer and the second recipe gets them in my mouth.

-- Change the timing of my supplements, take them at the beginning of breakfast when my head is still in my get my day started tasks. I think I will be ok with just a couple bites in my stomach.

-- I am putting in more urgency - e.g. Do that Now! to say stop everything and do it (no in a minute delays allowed).

-- Celebrate! I am not celebrating emoticon so that likely is having a big effect. I need to do a celebration where I really feel shine. I need to think of a silly one to go with I just did something that is taking care of myself.

-- Make my Prompts solid! If the prompt is not clear, the behavior doesn’t happen.

-- I need to practice the recipes to get them set into my head. I need to practice them 10 times. If I forget them, I need to practice another 10 times. Note: Practicing is going thru the steps exactly as if I was doing it. So if my recipe is After I open the window shades I will put my testosterone on Right Then.. My practice is to close the window shades, walk away and then come back and open the window shades, pull out my testosterone, and pretend to put it on (same method I normally do but not actually putting it on). Then repeat another 9 times.

-- I need to practice doing my morning routine to see what will flow naturally one after the other, so there are not multiple actions after one prompt. This needs to handle when things might be different (e.g. just woke up and going to the bathroom has to happen NOW vs it can wait 10 minutes, when a cat is demanding food vs they are sleeping out of sight, when DH wants to snuggle for a few minutes vs he is gone already, when I want to laze in bed vs I want to jump out of bed and get my day rolling). Note: This is not a tiny habit. It is a behavior (something I will do) that will help me create golden Tiny Habits.

So my list of things to do:
One time behavior (these go onto my todo list, Friday is my do shopping and errands day but I will get them done at least by Saturday night).

a) Find a couple silly celebrations that celebrates taking care of myself so I can use them with the recipes below.

b) PRACTICE ALL MY NEW RECEPIES. Including the celebrations (the cake recipe is not complete without putting the frosting on the cake – e.g. doing the celebration):

c) I need to practice doing my entire morning routine to see what will flow naturally from one into the other, so there are not multiple actions after one prompt. This needs to handle when things might be different (e.g. I just woke up and going to the bathroom has to happen NOW vs it can wait 10 minutes, when a cat is demanding food vs they are sleeping out of sight, when DH wants to snuggle for a few minutes vs he is gone to work already, when I want to laze in bed vs I want or need to jump out of bed and get my day rolling). Note: This is not a tiny habit. It is a behavior (something I will do) that will help me create golden Tiny Habits.


New Recipes:
1) After I open the window shades next to my computer, I will pull out my testosterone and put it on right then.

2) After I put away my testosterone, I will pull out my supplements and put them beside my computer desk so they are ready to take when I eat breakfast. NOTE: I am breaking rules with this as taking my testosterone is not an anchor yet, but I am trying this to compare how it works with two recipes using the same anchor (after I open the window shades) and hoping I can get it to work (cooking this recipe on the fly emoticon ).

3) After I take 2-3 bites of breakfast, I will stop and take my supplements right away.

4) After I see my computer reminder to take my supplements:
-- if I have taken my supplements, I will mark it done.
-- If I have not taken my supplements but I have started eating my breakfast, I will take a couple bites right now and then follow my recipe #3 above (tie in the take a couple bites with taking the supplements).
-- If I have not taken my supplements and I have not yet started eating my breakfast (or prepared it), I will prepare my breakfast if needed, put it on my desk, sit down and then immediately take a few bites and then do recipe #3 above.
My goal is to do the recipe without needing the reminder, so if I haven’t taken my supplements before the timer went off I will practice the recipes I need to practice.

Update 4/3 morning I tried a new morning routine (extra items and slightly different order). I liked it and was relaxed, not jumping ahead in my mind, and only didn't remember the last 2 items. I need to practice this many times so it is stuck in my head, cause I am breaking rules of using items not yet a solid habit to use as anchors. It is going well though so I am happy and I think it will work.

Edited by: JANEGSN at: 4/3/2020 (22:25)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/2/20 8:52 P

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Book Introduction Exercises:

OK, things are settling down a little so I am taking some ME time about setting up myself to do the BLC interim challenge and to focus on working on tiny habits.

These are the tasks I will work on this week (4/1-4/7).

Celebrations - what we are practicing this week.
I will do these recipes to practice celebration.

Every day I will do a celebration blitz when doing dishes:
1) After I clean one dish I will say Ta Da out loud.
Progress after a week.. I am not doing dishes every day nor remembering to blitz when I do but I have done this several times. I need to practice more.

2) After I do a task (e.g. spend time working taxes, do a work task, finish grocery shopping at one store) I will celebrate. [Celebration will vary, it might be a wiggle hips twist dance, it might be something inside if I am out in public.]
Progress after a week. I remembered this a couple of times and it felt good to do. Including when I spilled a latte with all that milk all over the kitchen floor and cleaned it up but changed my feelings to saying "see, you can handle any messes" and felt better afterwards. I need to practice more.

I will report back how it is going as I... Learn to celebrate my successes!!!

Edited by: JANEGSN at: 4/7/2020 (23:14)
Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
JANEGSN's Photo JANEGSN Posts: 9,059
4/2/20 8:44 P

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Thanks Dee. It is very thick material that has to be eaten in chunks emoticon .
The chapters we have done now I had previously listened to the audio, read the book, took notes, listened to BJs webinar on the topic, and I still went back to see what I thought was most important (we all are different so I welcome other people saying what feels important to them). Talking to other people who said well I did... was most valuable for me.

Also having gone thru the later chapters it changed how I saw the first chapters and allowed me to put in some "spoiler alerts" saying don't worry about that, it will be covered in a future chapter.
Without the spoiler alerts I would sometimes find myself scratching my head saying but I don't get.... (e.g. how it fits into the bigger picture). I feel this process is helping me really learning Tiny Habits so I can use it for myself.

Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
DEEGIRL50's Photo DEEGIRL50 Posts: 21,967
4/2/20 2:09 P

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You are doing a great job explaining the Tiny Habits. Thank you for starting the team.

Dee
(Wisconsin - Central Standard Time)

"I get up, I walk, I fall down. Meanwhile, I keep on dancing." ~Unknown Author

Hey Pretty Girl, Let's Build Some Dreams.
~Kip Moore Song


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JANEGSN's Photo JANEGSN Posts: 9,059
4/1/20 2:49 P

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This is my spot.
I welcome suggestions, comments, etc.

Jane in Phoenix, AZ
Resolute Renegades - Captain since BLC27. BLC member since BLC18.
Renegade Web Page www.blctracking.com
Tiny Habits sparkteam teams.sparkpeople.com/TinyHabits

RESOLUTE to manage my cortisol and exercise daily.
RENEGADE to give priority to my weight loss tasks.

Eat to Fuel and Fill your body.
A calorie is not a calorie is not a calorie.
Time + Effort =Progress
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