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Post by hikergirl on Jan 3, 2023 11:13:36 GMT -5
I forgot to answer the question why I am here...I have also read the book but not put things into practice. I do follow a few others that talk about habit forming and am hoping to level up with walking through this. I do have some habits that I do well and know it takes time but there are some that I keep saying "I'll start tomorrow".
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Post by honeybzzzs on Jan 3, 2023 11:16:13 GMT -5
I’m a follower of John Gottman. He’s famous for research on ‘What makes relationships last’. I get his Marriage Minute emails each morning. Todays is on Paying Attention. Tiny things like just looking at your partner when they speak to you makes a huge difference. So, using the 1% rule…just looking up from your phone when they ask a question is a place to start. Then, actually putting the phone down when they speak to you, etc. etc A good use of the 1% Rule.
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sal
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Post by sal on Jan 3, 2023 12:01:50 GMT -5
I laughed when he was doing his whole "think of yourself as a person who exercises, or one who reads" because those are truly my "identity" things. LOL. I just do them, in large part because I want to.
Now, to work on becoming a person who loves to drink water. My baby step on that was to always have it sitting on my desk at work, where I will drink it if I'm starting at it, and in the car, where I will drink it because I am bored.
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Post by ermabom on Jan 3, 2023 12:09:10 GMT -5
sal, I struggle with water drinking in the winter but I have to because I take dehydrating drugs. My daughter clued me into drinking warm or hot water and I now mix up herbal tea, hot water, warm water and am able to drink enough.
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Post by ermabom on Jan 3, 2023 12:41:01 GMT -5
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Post by bernelli on Jan 3, 2023 15:26:31 GMT -5
I'm here because I read the book last year. I really liked the theories and the 1% addition of adding tiny adjustments that can become larger habits.
So regarding your 2nd post about the 1% -- this is going to be the tool I use to add toning/firming into my life. I've lost 62 pounds so far... it's been very slow going but I'm keeping it off and losing more. I want to lose 40-50 more, but I also want to be firm/tone when I get there. So this is the year to do it. And the tools in this book are what I want to use to do it with.
If I sneak a few minutes of toning exercises into my daily life (also, I HATE weight lifting, non-aerobic exercises are soooo boring to me so this is something I struggle with) then I expect that I will be able to more easily stick to consistent toning exercises and add more as I go through the year.
I want to use this book as a tool to improve upon the habits I've been changing and this time next year be maintaining on my own (no more visits to my nutritionist/weight loss doctor who's helping me lose weight). So... I'm hoping to find solidarity here and start to make positive additions to my daily life without my normal all-or-nothing expectations. Small changes have helped me lose all this weight...so I think small changes will help me firm up.
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Post by Viognier on Jan 3, 2023 17:02:30 GMT -5
My initial thought about his 1% claim, is "He's trying to sell us snake oil!" To get to that 37% increase in a year, you must implement that first 1% on day one -- and every day after that while adding a new 1% habit on top each and every day and continuing to incorporate the whole shebang forever. Realistically, you may make a 1% change and keep it up for a day or a week or even a month, but on day 3 or 8 or 32 something happens and you forget and you lose that incremental improvement. Not ALL of the improvement, certainly, but some. A 1% improvement daily is just not realistic.
This is probably why I'm not successful. I have to over-analyze things. So I lose faith in the author and don't trust whatever else he may try to sell me. Hopefully, putting that out here and keeping up with this group will get me beyond my initial distrust of this process and I will be able to make some small changes that will snowball into something worthwhile.
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Post by peacemama on Jan 4, 2023 2:01:17 GMT -5
If a particular action requires more physical or mental effort than you are willing to expend, then you won’t do it. Your response also depends on your ability. It sounds simple, but a habit can occur only if you are capable of doing it. p. 49January 3: Chapter 2 - How Your Habits Shape Your Identity (and Vice Versa), Chapter 3 - How to Build Better Habits in 4 Simple StepsThe GDT Book Club makes liberal use of the “comment” feature for our discussions. Those comments are often where some of the most vibrant interactions occur. I encourage you to leave a note on at least one post before you add your own new post to the thread. Before we move on to The Four Laws of Behavior Change, please share any takeaways, quotes, or questions you may have had from The Fundamental chapters. A few additional resources that may be of interest to you: When embarking on habit change, Gretchen Rubin recommends first understanding your tendencies. Clear also provides several personality tests that are a bit longer. A visual breakdown of Atomic Habits: Atomic Habits by James Clear - Sophia ColomboTomorrow we’ll begin to delve into The 1st Law (Cue), covered in Chapters 4 and 5.
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Post by bernelli on Jan 4, 2023 9:13:32 GMT -5
"The ultimate purpose of habits is to solve the problem of life with as little energy as possible."
At my job, I make workflows and customer-request-forms for repeatable processes. This makes the completion of a repeatable task more simple for both the customer and my team... when I read this statement above that's what I thought of immediately. Then I thought about my life and things I do repetitively. Things I never think about like making my bed every morning, brushing my teeth every morning. What do I actually GET from those little habits that take barely any time at all?? I never THINK about those repeated "steps"..I just do them. So in actually thinking about the repetitive things I do daily, I realize that when I don't do them, I feel sloppy, lethargic, and just not good...doing these little things as a HABIT makes me feel ready for the day and refreshed.
So this made me consider what tiny steps can I slowly add to my day that might become a necessity... If I can sneak in something small, something easy, something that doesn't require so much effort, then I'm hoping that can be my building block. The foundation that I build more onto throughout the year. I'm focusing on daily toning/strength building exercises...so I'm starting with something really small. 20 leg lifts. I can drop to the floor and do them almost anytime (when I'm not at the office haha). My theory is that I'll see/feel results and WANT this more.
Sorry to be so long winded!
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Post by Viognier on Jan 4, 2023 10:36:33 GMT -5
I am not a fan of the comments because I cannot see them on my phone. When I do get a chance to check GDT on a computer, I end up often rereading the entire thread, just to get the comments in context and I end up not adding my comments or posts because I'm behind, someone has already added a similar thought or I just can't remember the question.
That's actually an aspect of myself that I need to work on, to voice and not to lose my own thoughts while hearing and understanding others'.
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Post by ermabom on Jan 4, 2023 10:39:59 GMT -5
Viognier, I agree with you. I can see them on my devices, but there is no notification of them being added to a post that you've already read. So I end up reading the entire thread over and over again. I prefer posts with quotes or just callouts to the person whose point one is responding to.
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Post by Deleted on Jan 4, 2023 10:57:01 GMT -5
I am not a fan of the comments because I cannot see them on my phone. When I do get a chance to check GDT on a computer, I end up often rereading the entire thread, just to get the comments in context and I end up not adding my comments or posts because I'm behind, someone has already added a similar thought or I just can't remember the question. That's actually an aspect of myself that I need to work on, to voice and not to lose my own thoughts while hearing and understanding others'. On your phone scroll down and click on “desktop”. You’ll see the comments, then.
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Post by peacemama on Jan 5, 2023 4:12:43 GMT -5
Does this behavior help me become the type of person I wish to be? Does this habit cast a vote for or against my desired identity. p. 65 January 5: Chapter 4 – The Man Who Didn’t Look Right, Chapter 5 – The Best Way to Start a New HabitDid you complete a Habit Scorecard? I did one for my morning routine and identified some ideas for small changes I can make. Clear’s description of the best way to start a new habit reminds me of how Corinne Crabtree coaches members on making specific do-goals. Give your habits a time and space to live in the world. p. 72 I usually grab my phone or hop on the computer first thing after taking the dog out in the morning. Here are my implementation intentions and habit stacking for making small changes to the first hour of my day: -Hydrate: I will drink 16 oz of water first thing when I wake up, before I take our dog outside. -Hygge/cozy: I will make a mug of hot tea after taking the dog outside and drink it while I plan my day at my desk. -Plan: I will complete my daily NoBS plan and Silk+Sonder journal at my desk prior to checking my phone or logging on to my laptop. -Center: I will do Yoga with Adriene in my home office after completing my plan and before eating breakfast. -Reflect: I will listen to the Silk+Sonder Daily Ritual while eating my planned breakfast at the kitchen table. -Connect: After breakfast I will take a few minutes at my desk to check my phone and laptop for any new messages before getting ready for the day. A few additional resources that may be of interest to you: Video: Morning Habits, Jump Start Your Brain For Success (I’m a huge fan of Art of Improvement) Newsletter: 3-2-1: On building better habits, focusing on the process, and optimism - James ClearThrough the weekend will be time for catching up on the reading and/or for exploring implementing intentions and habit stacking. We’ll delve into the rest of the First Law at the start of next week.
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Post by Deleted on Jan 5, 2023 7:48:17 GMT -5
I like the part about “becoming the person you want to be”. For years, instead of NY resolutions, I have, instead, picked a characteristic I wished to foster/develop. So, I can slide right into that intention.
The habits I’m working on are either all day or necessarily assigned to a specific time of day.
- Morning habit stack. Wake up. Check phone. Feed cats. Cue on cats is one meows. The other sits on my chest. After feeding them, I fill my water bottle ( hydration goal) and use it to take morning pills. Carry bottle to bedroom and get dressed in exercise clothes. Gather gear. Walk/run. (Exercise goal)
- Eliminate unhealthy snacks goal. I had this in my tracker(still using free version of HABIT, for now). I was tracking at the end of the day. I counted that day, as one, if successful. I discovered that method was too forgettable. So, I changed it to counting the daily poor snack choices. This makes me focus repeatedly throughout the day on this habit elimination. I record 1 each time I eat an unhealthy snack.
I’ve got a couple other goals involving daily reading and calorie reduction through elimination of my nightly bourbon drink. I’m still playing around with cues and tracking to build on those. I’m hit and miss but I have seen some improvement with my focus on this book.
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Post by moosishun on Jan 5, 2023 8:42:25 GMT -5
I am sorry to have been absent! Mr. moo and I both have finally gotten the ultimate gift of covid and the idea of incorporating new habits in the middle of this "we really are quite sick right now" business has been amusing to me. I'm just so happy that I can feed the dog, brush my teeth, and keep the kitchen sink relatively free of overflowing dishes. I am officially on day 4 and starting to come out on the other side but my nights are really treacherous.
It just takes too much damn energy to do much else except breathe. Too much computer time or tv time and my head starts to throb. Boy howdy, has this been a rough few days!
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Post by bernelli on Jan 5, 2023 13:45:21 GMT -5
I started the scorecard, but all my mornings are different, so I found that to be tedious. Then I asked myself if this was just an excuse. Some days I WFH, some days I'm in the office, weekends are always different. When I drive to the office I have to be out the door by 6am for the longer commute. So... my morning habits are weigh myself, brush teeth, shower, make the bed (if DH isn't still in it or if he didn't' make it already), get dressed and get to work.
Weekend mornings change depending on if kids are with us, but typically I like to get up and walk or do the treadmill.
The Noom app is helping me be cognizant of calorie intake, nutrition and this month I've added the leg-lifts I mentioned and the TikTok hula hoop thing I ordered (I'm curious to find out if that really works or is it a gimmick).
Logging food & exercise is a system that I'm building to help me track the habits I'm building. And when I track fully, I do experience a level of self-accountability that helps me stay in control...
I feel like I'm rambling...
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sal
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Post by sal on Jan 5, 2023 13:46:30 GMT -5
I have a couple of habit stacks for the morning that I've been working on over the past month (or less in some cases).
1. Feed dogs, drink water (10 oz cup; I can handle the thought of that much first thing), make coffee (and possibly breakfast, depending on when I wake versus what the workout plan is), while coffee is brewing, go wash face/moisturize. Change if needed.
2. Workout (M/W/F 5 am weights class, possible track run after; T/Th zoom yoga at home at 6), walk dog(s) - Bri is helping me with this as she waits patiently staring at her leash as soon as I walk back in the door from class. Listen to podcast as "treat" during the walks. One more 10 oz water before walking dog A and on return.
3. Drink water bottle (20 oz) on way to work while listening to audiobook. I'm trapped in the car anyway; might as well do something useful.
4. Fill water cup (20 oz), take vitamins, do my Virgin Pulse and MFP logging for the day, check work email. The cup and the vitamin sorter live directly in view so I am less likely to forget.
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Post by ermabom on Jan 5, 2023 14:01:36 GMT -5
I did create a Habits scorecard. I did one for the am but didn’t want to change anything. I did one for bedtime and I’m working on changing habits in that area.
I created a habit stack but haven’t been able to stick to it. I tend to fall asleep later than SO and my reading light bothers him. So I go downstairs to read or watch something on my IPad and I end both snacking and staying up too late. I switched it out to reading on my Kindle - which I can do without the light. But, my cataract surgery in one eye has been hampering my reading. So it has been an on and off thing. I’m hoping that after the second eye gets operated upon on Monday, I can go back to reading and therefore will not go downstairs and will go to bed at a reasonable time.
My morning routine is a stack that I started years ago: clean teeth, take meds, drink coffee, do Spanish lesson while drinking coffee, check mail and forums, post on Beck board
I also created a stack for dinner time to log my food and read Beck cards before getting up from dinner.
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Post by catservant on Jan 5, 2023 22:09:34 GMT -5
My morning routine stack improvements have started me on a night time stack improvement. In order to make it easy for my morning - water bottle, collagen for my morning coffee and notebook for the morning plan - I have added to my evening by laying out all of these things in front of the coffee maker before I go to bed.
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Post by teach2learn on Jan 8, 2023 19:25:45 GMT -5
I bookmarked this thread and then forgot about it--I thought it was supposed to update me, but it hasn't been. I'm here because of Book Club. I don't really like most self-help books, and I tend to read for escapism whenever possible, so non-fiction feels like a chore these days (there have been exceptions). I tend to start reading this kind of book and then won't finish it. But I'm willing to give it a shot, because I certainly do have no-so-great habits that I'd like to change. I feel as though what I've read so far is repackaged stuff I already know. I've learned a lot about behavior modification over the years, whether it's been with WW or as a special educator, or from AA. What's interesting about AA is that it works, for a lot of the same reasons that things like CBT work, but it's almost as if you're recommended not to think about it too much (ha--taking the 'cognitive' out of the cognitive behavioral therapy!) You're trying to "trick" your brain into creating new neural pathways. Some of what Clear asserts seems to align with that for me. The "craving" piece aligns with the "mental obsession" in AA, as do his ideas about changing your surroundings. "People, places, and things, " and "like down with dogs, get up with fleas"...as I read, various AA sayings and slogans have been popping into my brain. The idea of "stacking" is something I use with kids--"since you're already writing for the Do Now, circle something that you can add to the discussion, whether it's a comment or a question." I do it myself--since I have to commute to work every day by bus (or more often than I want to admit, Uber), why not use that time to meditate once I'm seated in the vehicle? Except I got out of that habit and now I check my phone the whole time. Time to re-stack!
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Post by cap1214 on Jan 8, 2023 19:37:26 GMT -5
I'm here because I have had a lot of success using a bullet journal to build better habits and hit certain goals and as the new year is coming around again I always look to reinforce my WOTY year and decide what areas to focus on next. Covid had some impact on me mentally going to WFH and living alone and it allowed me to drop the structure I had built so hard to build the prior 3 years. Some of my podcasts I listen to often mention Atomic Habits and Tiny Habits and I thought that reading/listening to it would help me reinforce why I find this process so successful and help me focus on my lists for the year. I was so happy to see the book club was doing this at the same time so I am looking forward to everyone's insight and thoughts.
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Post by bernelli on Jan 9, 2023 14:44:14 GMT -5
I'm giving an update on my 1% addition to my "cardio only package".
I've been adding a TikTok-Hula exerciser (I don't know what it's really called) for at least 10 minutes and then dropping to the ground and doing leg lifts...only 20. I know it's only been less than 2 weeks, but I've been streaming a Netflix series or documentary and finding it nice...even enjoyable to add these extra steps.
I can't physically feel or see a difference yet, but I hope that I eventually will! So far, things are going well. ...the accountability of this discussion is helping me stick to it some, too.
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Post by Deleted on Jan 9, 2023 16:05:48 GMT -5
My 1% add..I walk for exercise. I almost always go through a park. So, now I stop at the park and do 20 stand up push ups off a picnic table. And 20 leg lifts laying of the table. So far, so good.
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Post by ermabom on Jan 10, 2023 10:13:59 GMT -5
A few things that I do re: making something interesting, habit-stacking, changing bedtime routines:
1. There are some things I only watch when I'm on the treadmill, rower, bike or elliptical - these include Food Network shows like Chopped. It makes me want to get on the machines which I generally dislike. I'd rather be walking outside but I'm a sissy and only like to go when the weather is perfect. Working out indoors makes me a more consistent exerciser so I resorted to this. I've been doing this for a while based on Clear's newsletter/blog entries.
2. I recently changed up my night-time routine to avoid snacking at night. I wrote out the night-time routine I had - what I did after dinner. Then I changed it up to something where I wouldn't go downstairs at all - that was my nemesis. I did this after reading the book in Dec in prep for this discussion. So far, I've only messed up with the routine a few times since I started it. It should get easier now that I can read comfortably again. I was managing with one eye corrected for cataracts and the other eye not. So everything was fuzzy and reading was not pleasant.
3. I also (using his intentions) decided that I would make sure I logged my food before I finished dinner. I have been logging it as I finish. I also read my Beck cards before I eat. This habit-stacking is new and it also seems to be working.
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Post by peacemama on Jan 12, 2023 10:10:08 GMT -5
Hi Atomic Habiters! I'm quickly dropping by to let you know later today I'll catch up reading the thread and post a discussion question for the Week 2 reading.
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