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Week 9
Mar 30, 2014 11:11:25 GMT -6
Post by Leonis on Mar 30, 2014 11:11:25 GMT -6
This week's assignment is on Habits  Before you listen to these podcast's write out a list of the habits you already are wanting to create. There are two short podcast's for you to listen to. At the end of the first one she has you go through 3 steps with one habit you want to build. Post your 3 answers here in addition to your take away's and questions. Depending on what kind of habits everyone is wanting to create we can find some more teaching/help for that category. I know I have a long list. How about we all post a sampling of the habits we want to build so we can be looking for that specific help. This week we will start with some basic principles. p.s. I found this podcast while looking for something on habits for this board, I haven't listened to all the podcast's yet but it seems like there are some really good ones. If any of you have a desire to go through some additional ones why don't you post what you listened to and if it was helpful for you? Podcast #1: kendrakinnison.com/new-year-new-life-part-1-focus-on-the-habits/Podcast #2: kendrakinnison.com/episode4/ |
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Post by stephen on Mar 31, 2014 19:46:55 GMT -6
Habits that I am lacking #1 healthy sleep schedule - in bed by 10;30 and up by 6;00. #2 reading the bible for 15 min a day at least.
#3 cleaning my bedroom daily. #4 cleaning the kitchen daily. #5 reciting music theory daily. #6 working out daily. #7 working in the garden daily. #7 writing an piano exercise daily #8 doing khan academy and lumosity daily. #9 writing 250 words by hand daily. #10 reading part of a personal growth book daily. I can post more if I need to but i thought ten would be a good start
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Lydia
New Member
Posts: 39 
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Post by Lydia on Mar 31, 2014 22:14:57 GMT -6
I haven't had time to get to the podcasts yet- I'll be doing that soon. But I went ahead and quickly wrote out a list of habits I want to be doing consistently.
1.) Read Bible and (optional) journal daily (spiritual growth).
2.) Play worship music / sing / play piano/guitar in house every day (spiritual growth, environment cleansing).
3.) Drink between 60 oz. and 120 oz. of water daily (physical health).
4.) Get up by 6:30 every morning, go to bed by 10:30 every night (physical health).
5.) Do traction every day (physical health).
6.) Work at least 15 minutes on copywriting every day (mental health/skill set growth).
7.) Do AAA games/ luminosity every day? (mental health).
8.) Consciously correct posture all day every day (physical health).
9.) Connect with Anna every day (relationship health).
10.) Recite guitar theory every day (mental health/skill set growth).
11.) Practice guitar daily (skill set growth).
12.) Make a meal at least 5 days a week (homemaking/physical health).
13.) Save a portion of income from every check for future -wedding, house, car, etc.- (financial well being/responsibility).
14.) Exercise 5 days a week consistently (physical health).
15.) Learn to cook weekly with mom (skill set growth).
16.) Have, maintain, and use an adventure fund (quality of life/ financial responsibility).
17.) Read a personal growth book every month or two months? (personal growth).
That's just what I could think of right now. (the parenthesis are my reasons/ whys for wanting to build these habits. But my biggest why is to bring glory to God. ^_^ )
I'll listen to the podcasts later this week- super excited!
Thanks, Leonis!
-Lydia
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Post by stephen on Apr 1, 2014 14:18:07 GMT -6
That sounds really cool Lydia, I especially like #2 and #10.
two and a half weeks ago i said that i would have my exercises done and turned in to Phil today for my incremental change and that was a success. this week i am going to make a few minor alterations them get them to a copy writer. and with that done i will have my first passive income!!!!!!!!
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Lydia
New Member
Posts: 39
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Week 9
Apr 1, 2014 20:45:49 GMT -6
Post by Lydia on Apr 1, 2014 20:45:49 GMT -6
Congratulations! That's awesome. |
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Week 9
Apr 1, 2014 20:59:24 GMT -6
Post by stitchntime on Apr 1, 2014 20:59:24 GMT -6
David and I listened to the pod casts this morning. They are great. I also listened to "Decision Fatigue". Bingo!!! That hit the nail on the head. I realized that on several fronts I have lost my structures and instead of simply doing the next thing in the structure, I have been having to make a gazillion (or NOT make) decisions every day... all day. Explained a lot. So, next stop.... figure out how to get some of those structures back in place!  |
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Lydia
New Member
Posts: 39
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Post by Lydia on Apr 1, 2014 21:20:52 GMT -6
For drinking water, I'm going to start taking a glass with me to bed so that it's on my night stand when I wake up in the morning as a trigger. I'm going to celebrate every glass/bottle I drink with a fist pump to the air (if that works) for focusing on the process. And I'm going to buy and keep a water filter on the kitchen counter at home to create an environment for water and I will continue taking water with me to work.
For traction, my trigger is that I leave it on the floor with a yoga mat in front of my bed all the time, so that I remember to do it before I go to bed. The environment is the yoga mat. And the process is celebrating every two weeks of another minute.
There's two! Eager to give it a try.
Questions:
I just have 1.) I have followed these three steps in some way, shape, or form for awhile (an example would be with drinking water). And I still find it so difficult to maintain the habit. I thought it was just a matter of will power in these cases, but maybe not? For example, at work I find it really hard to make the decision to stop working to drink water. I would call this a lack of will power, but maybe, instead it's simply that interrupting myself is not a conducive environment or "system" with my personality for success. What are some ways you guys think I could make it a more suitable environment?
Take Away:
Habits are not a matter of will power, but a matter of setting yourself up for success.
When it comes to habits, easy is good. Easy will make it happen.
Awesomely helpful stuff!
Thanks again.
-Lydia
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Post by Leonis on Apr 2, 2014 18:45:14 GMT -6
geeky suggestion for you lydia = wear a camel water backpack... |
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Week 9
Apr 2, 2014 18:46:28 GMT -6
Post by Leonis on Apr 2, 2014 18:46:28 GMT -6
two and a half weeks ago i said that i would have my exercises done and turned in to Phil today for my incremental change and that was a success. this week i am going to make a few minor alterations them get them to a copy writer. and with that done i will have my first passive income!!!!!!!! GREAT JOB STEPHEN!!!! |
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Post by stephen on Apr 6, 2014 11:08:02 GMT -6
For the habits that I am trying to create I made a point system custom to my person and needs. I feel like this covers all but environment which i already have. the trigger is seeing it in writing daily as a reminder. and the celebration is the points. also to spend any of my blow money i have to have a perfect week
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Week 9
Apr 7, 2014 7:02:06 GMT -6
via mobile
Post by Leonis on Apr 7, 2014 7:02:06 GMT -6
I'll write more later but wanted to share my point system for exercising.
I wrote up a list of exercise options & assigned points to them. I have to get 5 points a day to earn $1.00 of entertainment $.
We drew a calander on our window & get a star on the days we earn a dollar, or a dot on the days we did at least one rxercise but not the whole 5 points. If we do five days of any exercises in a row we earn a dollar.
So it's bend working okay- best system we have so far.
We had this system before listening to these podcasts.
Some problems:
I am lacking the trigger- I don't have a great spot in the day to attach my exercising too.
I get decision fatigue - because I have a list of exercise options I have to decide what in addition to when. BUT I like the flexibility of options.
Any suggestions?
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Lydia
New Member
Posts: 39
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Week 9
Apr 7, 2014 19:33:10 GMT -6
Post by Lydia on Apr 7, 2014 19:33:10 GMT -6
What I do for decision fatigue is I have something I always do that's the same. This means it needs to be a little lighter of an exercise, something that you can do everyday (not like weights, etc). Right now for me, it's running (from my running plan).
And then I have the option to add on an ab workout or arms workout or full body or really anything. Or just go home. Recently, all I've been doing at the gym is running. But having a set period of time and a set workout to where I don't have to make any decisions actually leaves me a whole lot more motivated to actually workout after work. It's easy, I don't have to think, but just do it.
You might end up liking a set schedule for yourself so you don't have the options in the same way- maybe not the same thing every day but Monday one thing, Tuesday something else, Wednesday another thing, Thursday the same as Monday, etc. However you would break it out.
If I start thinking about what I "want to do," I don't want to do it. And generally I don't.
As for the trigger, when I can't go to the gym a certain day, I try to get up a little earlier and run before breakfast. Maybe that would work for you all the time? To work out before breakfast, that is. It would cut into your sleep time though. So you'll just have to decide.
Hope that helps!
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Post by Leonis on Apr 9, 2014 6:12:23 GMT -6
A couple of other water at work suggestions James came up with- put all your water bottles in the bathroom & every time you use the restroom that's your trigger to drink a bottle.
You could do this at the jewelry case too - any time you go for supplies you have to drink.
Thanks for the suggestions Lydia.
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Post by stitchntime on Apr 12, 2014 9:01:57 GMT -6
Lydia, my suggestion is for you to reframe. Right now you see stopping for a drink as an interruption.... What if it were something positive? What if pausing to drink was your cue to step back from the mass of details and check in with the big picture, to make sure you really were still on track in the detail work you are doing.
Or what if your pause to drink was a cue to breath deeply and appreciate the moment. Drinking could be tied to appreciation and mindfulness. So it isn't just a physical thing, but you incorporate it into your deeper values and it actually helps you get to that place of living more fully out of your core being....
Leonis. two suggestions. First, you have a list of exercises, string them together in an order so you only have to decide to do the first one. The first leads to the second, then the third, etc... but you don't have to decide what to do next. I did this with what Aaron gave me. I did "cat/cow" then pointing dog on my knees, then on my back to the crunches. I did 10 reps of each, but not individually, I did the entire set doing 10 each, 3 times. Then on to the lunges and squats, the same way....
Second. If you have a set time to listen to something, that is a great trigger for exercise. I've been listening to a blessing before bed each night. While the blessing plays I do my traction. (I verify how long the blessing is before I press play so I'm not overextending the traction time....) I'm also doing a plank while I'm down on the floor. This could work really well if you are motivated to listen to something regularly.... or flip it, and use exercise as the trigger to stop and listen to something you know you need to be listening to. Being able to multi-task will often help me overcome the resistance of not feeling I have the time.
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Post by stitchntime on Apr 12, 2014 9:07:27 GMT -6
It has taken me a while to identify a habit. (remember, decision fatigue!!! I want to use the traction daily. I tied it to the habit we have already established of listening to a blessing before bed. That trigger has been working for me. I'm at about 3 minutes daily, and the incremental progression is spelled out by Dr. Wickum. As soon as I linked it to the bedroom routine, it clicked into place. So simple.... and I've been struggling with that one for over 3 months! Thanks for the pod casts, great take away! |
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Post by Leonis on Apr 12, 2014 10:33:51 GMT -6
That Is so awesome! and Great suggestions.
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