December 2022 Beck Alumni Thread

[lani]

Yow, getting behind.  I have been posting daily on my other Beck board.

Sunday credits:

Weighed - up 0.6 lb.
Read new posts, posted
Meditated
Tracked
Strength & flexibility exercises.  I have been modifying a few to make 'em more difficult.  The routine was getting fairly easy.
Ate sitting, mindfully
Ended day 90 calories under plan
Wrote plan for Mon.

Monday credits:

Same as Sunday, except weight was down 0.2 lb.
and ended day 150 calories under plan

[ermabom]

Another day when everything was ignored. I have no idea why I have these yo-yo days

Credits:
Recognized that I need to do better
I did time my lunch - 30s is too fast a bite timer for me

[ermabom]

Another not-so-good day

Credits:
Read cards
Used habit tracker
Gave myself credit for feeling hungry and not snacking before dinner

[lani]

ermabom, hang in there.  

Wednesday credits:

Weighed - down 0.4 lb.
Read new posts, posted
Meditated
Tracked
Strength & flexibility exercises
Ended day exactly on plan
Ate sitting, mindfully
Wrote plan for today

[ermabom]

lani, I am. Not giving up

[lani]

ermabom, I know.

[mare]

ermabom, not sure if this will help but I ran back into some notes from a class on managing stress where they said when you are looking to outside food/drink when you are not celebrating/hungry to ask yourself What do I need more of? What do I need less of? because awareness is the currency of mental health.

I have realized recently that food has become my only way in the afternoons/evenings to recenter and get quiet. Not helping!

[ermabom]

mare , during the day, it all depends on what I get involved in. For some reason, these days I end up having to call places a lot, I'm also taking my dad to medical appointments and I also have a bunch of my own. I'm not stressed but I get focused on those things and then I forget to read the cards. At the time the reminder pops, I am busy with something else and think that I'll read it later and I forget.

I am reading James Clear's Atomic Habits for the book club in Jan. I wrote down my night-time habits which involved watching cooking/baking competition shows (they are mindless so relaxing) and I think that is my trigger for food. I've written down a better sequence to follow at night to wind down and I followed it yesterday. This involves reading in bed vs watching shows. I followed it last night. My intention is to follow this pattern. I have many books that I've read on my Kindle so reading them again can also be mindless. It takes me a good 30-45 mins to wind down once I finish everything for the night - even if it is a relatively low-stress activity like spinning. And then another 10-20 mins to fall asleep once I am in bed with the lights out. So that's where things can go awry if I'm doing something that triggers a craving for food. And Beck cards are not helping. I can read them and then still eat.

But maybe Clear's methods will work. Let's see.

eta: Credits for Dec 15:
Read cards
Logged food
Used habit tracker
Gave myself credit
Exercised
Stuck to plan

[lani]

Thursday credits:

Weighed - no change
Read new posts, posted
Tracked
Strength & flexibility exercises
Ate sitting, mindfully
Ended day 425 calories under plan.  Got caught up cooking and not eating.
Wrote plan for today - pizza night - so, hi ho!

I did not do a formal sitting meditation, but did some in bed before dropping off and when waking up in the middle of the night.  Not optimal but better than nothing I figure.  My cooking also ran into my normal meditating time.

[ermabom]

That's two days down with my new night-time habit. My big credit last night was not getting out of bed when I woke up and couldn't get right back to sleep. I pulled out my Kindle and turned down the brightness and read a little before going back to sleep.

Credits for Dec 16:
Read cards
Logged food
Used habit tracker
Gave myself credit
Exercised
Stuck to plan

[lani]

Friday credits:

Weighed - up 0.2 lb.
Read new posts, posted
Worked out - usual plus cardio
Tracked
Ate sitting, mindfully till the tail end of pizza night
Wrote plan for today

I don't meditate on Fridays and since I also skipped Thursday, I am looking forward to getting in a good session today.

[ermabom]

Credits for Dec 17:
Exercised
Read cards
Logged food
Used habit tracker
Gave myself credit

[lani]

Saturday credits:

Weighed - down 0.6 lb.
Read new posts, posted
Tracked
Strength & flexibility exercises
Ate sitting, mindfully
Ended day 230 calories under plan
Wrote plan for today

[ermabom]

Credits for Dec 18:
Exercised
Read cards
Logged food
Used habit tracker
Gave myself credit
Stuck to plan

eta: changed date from Dec 19 to 18

[lani]

Sunday credits:

Weighed - up 1 lb.
Read new posts, posted
Meditated - I needed that
Tracked
Ate sitting, mindfully
Strength & flexibility exercises, some vigorous vacuuming
Ended day 270 calories under plan
Wrote plan for today

[ermabom]

Took me a few seconds to figure out how I was putting in credits for today when the day hadn't ended yet! Mistyped yesterday's date so I corrected it

The new night-time routine is working well. I am amazed that just writing down what I used to do and writing down my intention for the new routine has made such a difference.

Credits for Dec 19:
Exercised
Read cards
Logged food
Used habit tracker
Gave myself credit
Stuck to plan

eta: I also go to bed thinking about a plan for what I'm going to do if I can't sleep.

[ermabom]

Credits for Dec 20:
Exercised
Read cards
Logged food
Used habit tracker
Gave myself credit
Stuck to plan

[ermabom]

I had my cataract surgery in the left eye yesterday, so no exercise. I am just planning a 30 min walk daily for the next week as 'no strenuous exercise' is on the post-op instructions. The nurse dais walking was fine.

Credits:
Read cards
Logged food
Used habit tracker
Gave myself credit

[lani]

Falling behind again.  It's that darn Redactle.  Once it's solved my butt is too numb to sit in the chair anymore to post!  I have been keeping up on the other Beck thread in which I participate.

Monday credits:

Weighed - down 0.2 lb.
Read new posts, posted
Meditated
Tracked
Strength & flexibility exercises
Ate sitting, mindfully
Ended day 245 calories under plan
Wrote plan for Tues.

Tuesday credits:

Same except wt. down 0.6 lb.
Ended day 175 calories under plan
Ate sitting, except for some cake DH brought home from local bakery.

Wednesday credits:

Same as Monday except 
Wt. - no change
Ended day 15 calories under plan

[ermabom]

Yesterday I was mostly a slug. I had to run around in the am with doctor's appts and was just tired in the pm. Also my vision is fuzzy - I can either see well with my corrected eye without glasses or see well with my uncorrected eye with glasses. The surgeon did not recommend removing a lens so I'm working through it. This means that reading is a bit difficult. Some things are easier.

Credits for Dec 22:
Read cards
logged food
used habit tracker
Gave myself credit

[lani]

Thursday credits:

Weighed - up 0.2 lb.
Read new posts, posted
Meditated
Tracked
Strength & flexibility exercises
Ate sitting, mindfully
Ended day 420 calories under plan
Wrote plan for Friday

Friday credits:
Same except
no meditating and blew well past my calorie goal

[ermabom]

Credits for Dec 23 and 24:
Read cards
logged food
Used habit tracker
Gave myself credit

[lani]

Saturday credits:

Weighed - up 0.2 lb.
Read new posts, posted
Meditated
Strength & flexibility exercises
Tracked
Ate sitting, mindfully
Ended day 205 calories under plan
Wrote plan for tomorrow

[ermabom]

Credits for Dec 25:
Read cards
Logged food
used habit tracker
Gave myself credit

[lani]

Sunday credits:

Weighed - up 0.4 lb.
Read new posts, posted
Meditated
Strength & flexibility exercises
Ate sitting, mindfully
Tracked
Didn't have leftover cookie because DH ate it!  
Ended day 280 calories under plan
Wrote plan for today