the WHAT of tracking

You want to track. You intend to track. But, what do you track?

Don’t say everything. Unless you’re already tracking close to everything, everything might be too much.  Since tracking helps you focus your attention and energy on changing behavior and habits, consider what you want to change.  Then track that.

You could track…

individuals walking shoes

Your steps: If your goal is to get more steps, then tracking the number of steps you get each day is important.  If you don’t know how many you did yesterday, then how will you know you got more steps in today unless you track it. Check out how 100 more steps add up.

Cute parson russell terrier dog on lead on walk with his owner10 minutes of activity: If your goal is to move more, you could track your time in 10 minutes blocks of physical activity.  A walk around the block for your morning break could be one check-mark. Vacuuming the house could be another couple of marks. Walking the dog, yet another.  Soon you’ll want to mark off one more block then you did yesterday, or you’ll make the effort to get at least one in today. Change it up.

 

green and red healthy foodYour servings of fruits & veggies: If your goal is to eat 5 or more servings of fruits & vegetables each day, then give yourself a gold star for every serving.  Soon you might be planning your weekly menu around your veggies to ensure you get your gold stars. Increase your plant slant.

 

water with mint, cucumber, and limeYour water: If you’re trying to make water your go-to beverage choice, tracking the number of glasses or ounces you grab each day can help.  Celebrate and mark each time you choose water over soda.  Drink up.

 

use the remote control to change channels on TelevisionYour TV time:  Your tracking goal doesn’t just have to be about increasing the better choices. Sometimes tracking can help you decrease behaviors that you want to change.  With a goal of no more than two hours of recreational screen time each day, you could track your TV time to identify your baseline watching and then make changes from there.  Remember, I may have written TV, but this could include your computer, smartphone, and tablets too.  What’s in your day that shouldn’t be?

 

bigstock woman decision donut fruitYour emotions, feelings, level of satisfaction, or stress:  Tracking creates awareness about choices, situations, and behaviors.  If you track your emotions or stress level before you eat, you could identify a trend that when you feel bored, you reach for crunchy snacks.  After certain situations, you note that you’re feeling extremely stressed, and you go for chocolate.  If you track your satisfaction level during meals, you may find that you stop eating when you feel comfortable and not waiting until you feel full. Make each day delicious.

WHAT will you track this week?

get connected

right tribe — the eighth Power 9®

multi colored circle of people icons

 

 

Surround yourself with people who support positive behaviors.

 

 

Make connections with others. Don’t go it alone. I’m not just talking about losing weight, I’m talking about life. Make the effort to surround yourself with others who will laugh with you, cry with you, and make the healthier choices with you.

You can…green and red healthy food

Build the right tribe – one reader shared how her work group hosted a salad buffet at an all day meeting; inviting everyone to bring one salad topping to share. This was in place of the usual boxed lunches and snacks. Turns out, not only was it a healthier lunch, but people spent more time talking and connecting with each other.

Find the right tribe – there are a lot of online groups that enjoy the same interests or experience the same challenges that you have; you could join one of them. Make sure you aren’t just lurking at what others post. Share your own comments and make the connection to your new tribe.

I’ll admit though, I prefer live and in-person groups the most, which is why I will always belong to a Toastmasters club. Why do I feel Toastmasters (an amazing group focused on developing better interpersonal communication and leadership) is the right tribe to support positive behaviors? Because at Toastmasters we always cheer each other on. We support each other in growing, stretching, and expanding. I’ve seen the self-confidence that shines through after a fellow Toastmaster pushes his or her comfort zone out an inch or two.

If Toastmasters isn’t an interest, what about checking out groups focused on gardening, sewing, racing, running, photography, advancing the status of women (Zonta), or anything else you might enjoy doing.

Remember the goal is not just to live longer, it’s also to live happier, and being connected to the right tribe can make both of those more likely.

Listen to the “founder” of Blue Zone on TEDx talk about how to live to be 100+

 

Blue Zone Project Power 9 Infographic.jpg

 

Nice overview of the Power 9®

 

 

 

 

 

How will you get connected this week?

 

Organizing Tips for getting connected

Cut back on your screen time (television, computer, phone, tablet, and more) and you’re more likely to increase your face time.

Look in your address book and schedule some time with a friend who lifts you up and encourages the healthier choices (more laughter, more movement, more enjoyment of the moment, and more down time).  Make it a routine event now rather than waiting for life to slow down later.  Later rarely comes.

PWP colored three benefits infoSpeaking of building a social community to support positive behavior — that’s exactly what these paperwork parties are:  a group of individuals spending time together and supporting the positive behavior of getting our paperwork done instead of leaving it hanging over our heads.

You could also ask a friend over to do paperwork together, but it that’s not an option (or wouldn’t be productive) join my Paperwork Party.

Find out when the next Paperwork Party is and register at dhucks.com/classesworkshops/paperworkparty.html

reduce

What can you reduce this week?  Here are three possibilities that I’m considering.

  • Reduce screen time:  I’ve been checking my email while eating breakfast lately, so I could enjoy my breakfast and my view from the dining room instead.
  • Reduce my wheat intake:  I’ve been reaching for the quick fix breakfast which usually ends up being a bagel or muffin which just sets me up to eat more throughout the day.  I could plan my breakfasts as well as my dinners.
  • Reduce stress:  I’ve asked (and am receiving) the help I need for moving; I’ve begun (and will need to continue) to say ‘no’ to new responsibilities; and I’ve dhucked my responsibilities. I could take time to enjoy the ocean, a movie, or friends and I haven’t been doing enough of it lately.
What will you reduce this week?

Check It Out

Reducing the amount of stuff in your home can also help your weight loss journey.  Here are some East Hawaii resources that can help you find a home for the items you let go.

 

Leave a comment and share how you are balancing, prioritizing, or multitasking. 

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