Tag Archives: creating a new habit

This Year—Write it Down, Track it, Celebrate, Repeat.

Using the Walk Tracker app for the first time this morning, I discovered that it’s actually more than a full kilometer to the next farm down the road. (My car had registered .9 km several years ago when I measured.) And it’s .5 km to the first treeline and 1.51 km from my front porch around the corner to the third telephone pole past the sumac trees. ( and I must check out the great things sumac is good for!)

With all the news about the dangers of sitting down for hours at a time and here’s me, who has to spend hours at the computer or the piano or the art table, and knowing that walking or, exercise, improves blood flow to the brain (and don’t we all need more of THAT!) and knowing that, unless I actually wrote it down on paper and made myself ACCOUNTABLE, I wouldn’t do it….

(drumroll) One of my goals this year, 2013, is to walk 2000 km. Minimum. That’s a bit of a walk, really, when I think about it. That crosses a big chunk of this country. It’s almost the distance from Saskatoon to Barrie, or from Thunder Bay to Kelowna. (and I could walk from London, Ontario to Sackville, New Brunswick and still have a few hundred kilometers to spare!)

And how do I propose to do it? How does one eat an elephant (goes the old adage)? One bite at a time. It works about to a nearly 5.5 km a day.

  • Take a piece of graph paper that already has blocks of 25 squares marked out
  • Mark off every 25 km, working DOWN from 2000, not UP TO 2000 (reasons below)
  • Use different colours each day and colour in the little squares, one for each km you walk.
  • Put a marker or a sticker or something every 25 or 50 km
  • Create small rewards every 50 or 100… or less if you need to keep up the motivation.

I started a day or so before New Year’s and today I passed 75. I’m 3.9 km ahead of schedule. (At 100 km I’m going to splurge on a brand new pair of comfy walking socks!) I’ll post a photo of my chart later (once I find my currently, um, hidden little camera)

The actual goal isn’t important. But these things I know to work:

  • write a goal down and make it specific. Get it out of your head and onto paper.
  • I like START dates better than END dates. It makes the starting of the thing important. End dates make sure it actually ends.
  • track it. Use stickers, colours, paper and pencil.. make it visual. Get it out of your head and mark something down. Remember how much you liked it when your teacher put a sticker on your work?!
  • make up a game and rules about it.
  • reward small wins.
  • be kind to yourself— there will be days!
  • be true to yourself— on ‘those’ days, do the thing anyway. Tell your complaining mind to shut up. Better to do something than nothing.

Some Thoughts:

I count DOWN… because the numbers get smaller. SO!! YAY! I only have 1923 km left rather than YAY! I’ve gone more than 75. Try it either way. Doesn’t matter to me, but isn’t counting down to something more celebratory than counting up?

Rationalizations will get at you. It’s gonna happen. But then, hey… there’s another goal or project or new habit to form! I did that for a month. No excuses. At all. I made some, but having that in mind made sure I picked things up off the floor, put things away, went to the gym even to do SOMETHING.

Here’s a fun game. I’ve done it with meditation practice and mantra meditation practice.

  • Decide on a new habit (it takes from 21-42 days, depending on who you talk to , to create a new habit. With things like mantras, it’s often a 40-day cycle. Just choose.)
  • Repeat every day
  • TRACK and count the repetitions
  • When you miss, start again at one, with the aim of repeating the new habit 40 times in a row.

Think about this. You start today with the aim of walking 1 km a day for 40 days. Everything’s great for about 10 days. You get your little stickers or coloured dots on your calendar and they start to add up. And then you miss a day.

Start again at one. Do this every time you miss a day.

Now, you will be saying, as you miss a day and are wont to start again,  “But, I can’t get to 40 days in a row! Why bother?”

Here’s the thing: you may get to the end of the year and never have hit 40 days in a row. That’s not the point.

You may have missed a day a month or even a couple of days a month. That’s not the point. And YET…

You’ve walked 1 km a day every other day of the year. That could be 300 days that you DID walk! Why focus on the 65 days you missed?

Celebrate the 300 days…. then, start again.

Write it down. Track it. Celebrate. Repeat.

Oh…. and be kind to yourself.

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