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JANEGSN's Photo JANEGSN Posts: 9,059
8/6/20 10:57 P

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emoticon - yes making it authentic makes a big difference for me also. And IMO, it can be anything that will open up the door to your day being better than it feels when you first wake up.

Edited by: JANEGSN at: 8/6/2020 (22:59)
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
KENTTUPPENCE's Photo KENTTUPPENCE SparkPoints: (104,737)
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8/4/20 5:06 P

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After spending quite some time trying to figure out how I was going to tweak the Maui habit---I just decided for me it wasn't going to work, and dumped it in the trash. Fast forward about a week, and I was having a downer of a day and just as my feet hit the floor I thought It is going to be a great day SOMEHOW~~~And, I can't believe how much better I felt! Since that it I accept the Maui habit----It is the somehow that is important---and saying it in a way that is athentic with the mood and flow of the day.

Washington State~~Pacific Time Zone

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Resolute to do those daily little baby steps.
Renagade ~~ to make myself a priority.


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JANEGSN's Photo JANEGSN Posts: 9,059
7/30/20 5:30 P

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KENTTUPPENCE - I had to tweak the Maui habit also. But Tiny Habits are all about tweaking the habits until they fit/work 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
KENTTUPPENCE's Photo KENTTUPPENCE SparkPoints: (104,737)
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7/30/20 1:38 P

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Thanks Jansgn for the mud pie example . It really speaks to me.

More Intro stuff:

`Focus on small actions that I can do.
`Big habits usually don't stick, because it feels hard to do something if it is to big. The stakes are to high.

Working on tweaking the Maui habit so It speaks to me...Right now it is to PollyAnna ish.



Washington State~~Pacific Time Zone

SparkSeattle-The Official Team- Leader

Resolute to do those daily little baby steps.
Renagade ~~ to make myself a priority.


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KENTTUPPENCE's Photo KENTTUPPENCE SparkPoints: (104,737)
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7/27/20 3:42 P

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I am taking it slow and tiny... so I will probably come back and edit this as I go along in the introduction. But, so far:
-There is a painful gap between what I want and what I actually do.
-My approach to change is a design flaw, not a personal flaw, and in order to change my behavior, I need to:
--stop judging myself
--break my long term goals into tiny steps
--embrace mistakes, it's going to take some trial and error to find out what my personal recipe is for weight loss, etc.

There are only three things that create lasting change:
~have an epiphany
~change my environment
~~change my habits in tiny ways

Washington State~~Pacific Time Zone

SparkSeattle-The Official Team- Leader

Resolute to do those daily little baby steps.
Renagade ~~ to make myself a priority.


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JANEGSN's Photo JANEGSN Posts: 9,059
4/2/20 8:06 P

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Dee, you posted in exactly the right place (ok, now celebrate emoticon ).

Thanks, I made up the Mud Pie example, I was trying to think of something more playful (we can get too serious about recipes to make food).

You are picking up great stuff. In Chapter 2 we define our aspirations because the behaviors we think will get us there.

A preview - from Sparkpeople we learn about Smart Goals (who what when where how) to make measurable goals (easy to see did we get there or not). BJ calls this cripification. He says you can make a goal / behavior too crispy:
Crisp Enough - I will walk 2 miles every day (Tiny Habit/Starter habit might be After I put the breakfast dishes into the sink I will go outside and take 3 steps).
Too Crispy - I will walk 2 miles every day starting from my front door always taking right turns around the block and take an umbrella with me in case it will rain.

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 1:53 P

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First, I really like the mud pie example. Play with it. If you don't get it right, change it up.

Secondly, when thinking about the tiny habits that I'd like to work on, it got me thinking about what I really wanted to accomplish. For instance, I want to put lotion on my face daily. Why? To nourish my skin. Why? To prevent wrinkles. Why? To look younger longer. Ah, the real reason.

I think the most important message that I got from Chapter One was: You change best by feeling good not by feeling bad.

Behavior = M A P
Behavior happens when Motivation & Ability & Prompt

Either we need an increase in motivation or the behavior needs to be easier to do, or both.

Let's find ways to make it easier for us to create healthy habits.

emoticon I hope it's okay that I posted here. If you'd like me to post on my own Dee's Notes from now on, please let me know.

Edited by: DEEGIRL50 at: 4/2/2020 (13:54)
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
2/12/20 6:53 A

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Ok, this is all new for me so everyone please join in with your input.
This material is more difficult as it expands and elaborates as you read more chapters – everything intertwines together. So it is harder to say do X from Chapter 2 because later chapters give a lot more tips of how to do X.

So I am thinking, let’s do some talking points. These are what each of us thought was the most important things to learn from the chapter. I will enter some, but Please, add any that were important to you (we all see things differently, we can all learn from each other – if you share something likely a couple other people will go Oh, Yeah!!!).

Jane - Talking points:

1) Approach to this work:
Remember, we are learning how create a recipe that works for us – that means figure out what works best for you which might mean some trail and error.
Example: BJ talks about the Maui habit (After my feet hit the floor [getting out of bed first time in the morning], I will say Today will be a Great day). The goal of this habit – to open the possibility that the day will be good, because if you start the day you are embracing that good things can happen and with that outlook you are less likely to be derailed when some little thing goes wrong.

He and others talk about adjusting the recipe to one that works better for them.
--One person said they do this after brushing their teeth in the morning (change the timing).
--BJ talks about on days that feel hard saying Today will be a Great day … Somehow”.
--For me it works better for me to say “Today will be a productive day”. I am an optimist so I don’t get as much benefit from saying Today will be a Great day. Working at home I have plenty of distractions, so saying it will be a productive day helps me more.. I even remember that saying a couple times during the day when I am getting pulled into some task other than what I wanted to focus on for the day.

So what we really are learning is how to find some recipe that will help us reach an aspiration (our big idea of what we want to accomplish) and how to fine tune those recipes so they work for us to create new habits and grow into a new lifestyle. Make sure you are feeling good about what you are doing no matter the results of your recipe. PLAY with your recipes, like a child making a mud pie recipe (how much water, how much dirt, what kind of dirt, where to you dry/bake it, etc.). Playing lets you not get so hung up on the experiment that didn’t work, but instead lets you be the researcher that says humm… well that one didn’t work, what if I did…. , well what about….. until you find a recipe that works well for you or you say ok, not that one, let me go pick a different behavior that is easier to figure out a recipe for. (Do tiny, do easy, that is what will get you there).

2) Pick a tiny habit (that you can do in 30 seconds). It might be a smaller part of the task (e.g. After I brush my teeth I will floss one tooth) or it might be a starter step (After I enter the kitchen in the morning I will turn on the burner). You want to make this a do always habit!!! You might do more (a later chapter teaches how to grow the tiny habit into something bigger), but no matter what, even on a bad day, you always do your tiny habit. BJ says nurture it like you would a slowly build it up over time (very, very slowly, more on that in a later chapter). On a bad day you only do the tiny habit, on a good day it expands to something more (flossing more than one tooth, taking more steps towards cooking breakfast). But you want to nurture (water, feed, cultivate) that tiny habit so it grows very strong!

Tips from his webinar on habits:
You might have some habits for M-F (work days) and others for Sat & Sun. Some for when you are on vacation (or some other unusual routine).
Superhabits are ones you do every day no matter where you are (e.g. Brush your teeth after breakfast, you do this no matter the day of the week, if you are on vacation, camping, at home, etc.).

3) Feel good about what you are doing.
-It makes a big difference if we feel like we succeeded (we are more likely to keep doing something we feel we can do successfully – that we are good at). BJ said in the webinar, if he was to redo the book he would start with Chapter 5 on celebration, it is that important. So celebrate when you do a recipe, celebrate that you remembered to do a recipe, celebrate you are trying something new, celebrate that you are working on celebrating .
You need that feeling of success to create the new habit.

4) Do habits you WANT to do (not should do). Starting with easier things to do (both is easy to actually do but also feels easy to do). Later chapters talk about habits that have opposing forces (e.g. I want to eat that sweet and I also don’t want to eat sugar, or I want to exercise but I also want to do … and I only have time for one).

5) To help us remember a habit, practice it (do the After I … I will… actions 10 times, if you forget, do that practice another 10 times). Practice is the way to remember to do your habit. If after several practice sessions the habit isn’t working, change the recipe (a different time, a different anchor, even a different habit). BJ likes the idea of putting your habit recipe on your bathroom mirror using dry erase markers and adjusting it as you go until you have a good recipe for you. But you can also use sticky notes, recipe cards in a recipe box, on your computer/phone, anything that works for you for you to see it, remember to adjust it so it fits you well, etc.

Feel free to leave any comments. Also please add in any talking points that stood out for you.

Edited by: JANEGSN at: 4/1/2020 (04:57)
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
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