Tag Archives: exercise

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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Three Months is a Long Time…

…to go without making any excuses.

Can I pay attention to and dramatically decrease my capacity to make excuses for not doing what can be done?

I’m pushing myself. It’s not easy. I can find all kinds of reasons not to drive in to work out—or, once I’m there, to just do a little. It’s late, I tell myself, I didn’t bring the right shoes, today’s just a treadmill/bike/elliptical day, I’ll just do arms, it’s too busy, I didn’t bring the iPod…I’m listening for them and heading them off at the pass. I hope.

I’m also looking for times when I’m mindless. I need to finish that up so it doesn’t go bad, even though it won’t. I can leave the dishes for tomorrow. I haven’t been home all day, I’m tired.

Then there’s business. I’m not ready for that step yet, I need to plan a little more, I’ll get to that after these other things are done, there’s a lot of work to get to that level.

I think what I may do is write a whole list of all the excuses I give myself. Write them right out and, because I KNOW I’ll not have a perfect 90 day run, I’ll check off the ones I use… and even better, the ones that I am TEMPTED to use… and don’t! Wouldn’t that be cool!

Think I may also have to extend my perception of excuses… how about making good meals rather than throwing something together? not picking things up? putting things away rather than leaving them out?

The list continues…

It’s all about awareness. And not being an absolute wimp.

Need to Develop a Good Habit? Try stickers!

I used these for my private music students… and now, they motivate, reward and inspire me!

I use stickers, coloured dots and check lists to track my good habit creation. Just like I did with students when we were changing behaviours. Really. I respond to stickers, coloured dots and check lists. I make up games to get them! They are visual. I see them. Day after day. They motivate and reward me. (I’m pretty easy to satisfy. I guess I’m pretty self-directed.)

I DON’T want to see a missed day and eventually, the new habit becomes, well, a habit. I’m a pretty good self-checker.

In my head, at least, consistency is not my strong suit. But I KNOW that repetition is the mother of learning (thanks second year University Russian course—it’s a Russian proverb—and piano practice) and I also KNOW that I get more, better work done when I have my personal practice aligned.

Of course, that sounds all nicey nicey. Knowing and Doing are two different things. It’s hard to find out what works.

I have apparently stumbled upon the way that works for me. For now. I’m hoping this ‘game’ will let me play into a series of good, productive habits that will allow me to create and produce more… and better.

Right now I have several ‘behaviour projects’ underway. And tracking systems to go with them all!

  1. 40- day Mantras on Abundance and Removing Obstacles (thank you Lakshmi and Ganesha)— sticker in my planner
  2. 30-day post-a-day blogging challenge—pink dot on the tracking page
  3. Morning pages—sticker in the planner
  4. Meditation—ditto
  5. 10 000 steps a day walking goal—green dot on the tracking page
  6. stretch, do qi gong, yoga every day—planner
  7. 30 min/day reading of something intellectually challenging —planner

The morning practice is key.

I’ve had several versions of this for nearly 20 years. In the last years before I left teaching, my practice included biking 20 km to work, going into the gym and doing tai qi, leaving by 4:15 and not taking any work home. When I took the bus, I’d get off one stop early and do tai qi in the park, then walk to school. There are lots of ways to develop a habit. Now that I’m at home every morning and needing to accomplish other things, I have a different practice.

Here’s what I do now.

I get up early, make some hot water and fresh lemon juice and get my body awake. I prefer tai chi/qi gong to yoga on the whole. In the summer, I do a form of qi gong called Tao Yin Fa, outside on the grass. I learned it in the summer, and we were outside. I’m a certified practitioner/teacher. There’s a resonance there.

Last winter, I received a Rodney Yee yoga DVD—Yoga for the A.M. For me it’s more important to do something than to choose the right one. I make things simple. Follow the order. Don’t think, don’t fart around with it. Just get on with it. I’ve now resurrected a Tiger Shamanic Qi Gong DVD and put that in the mix. Doesn’t matter. As long as I do something for 15-20 minutes.

Morning Pages

Julia Cameron coined the phrase. Millions have joined the practice. Three pages, stream of consciousness writing. Sometimes it’s profound. Sometimes it’s a to-do list. Sometimes there are diagrams, a shopping list, a wish list, a what not to do list. Sometimes it’s just scribbles. Literally. Or, when it feels like there aren’t words, I write things like “keep writing” or “blah blah blah” or “pen paper scissors porch marble nightstars chocolate blah.” And then I’m off.

It clears my mind like qi gong clears out the chi-webs that form in the night.

Mantra Meditation

I’m on the third 40- day practice. That’s 40 days in a row. Every day. Without a miss. If I miss, I have to start again. Sometimes I’ve had to do it just before bed. But I do it. And that’s the point.

If I can build these small routines into a consistent positive habit, then I figure I can add larger ones. One step at a time.

I also use an emWave with that. This is a biofeedback device developed by the great folks at the  Institute of HeartMath, who researches stress, emotions, heart intelligence, coherence and more. I play a game. I only repeat the mantram when my heart is in partial or total coherence. This means it takes longer than if I simply repeated the mantra.

Meditation

This active form of meditation focuses my mind on a seedthought and orients me towards that for the day. It’s a method of soul contact and integration and includes the Great Invocation and, often, the Gayatri.

THE GREAT INVOCATION *

From the point of Light within the Mind of God
Let light stream forth into human minds.
Let Light descend on Earth.

From the point of Love within the Heart of God
Let love stream forth into human hearts.
May the Coming One return to Earth.

From the centre where the Will of God is known
Let purpose guide all little human wills –
The purpose which the Masters know and serve.

From the centre which we call the human race
Let the Plan of Love and Light work out
And may it seal the door where evil dwells.

Let Light and Love and Power restore the Plan on Earth.

* adapted version
__________________________________________

This is a slightly adapted wording of the Great Invocation which was given out in 1945. In accordance with the changing consciousness and language of humanity as we enter into the Aquarian age, this “adapted” wording for the Great Invocation is offered in the hope that it will encourage wider distribution of this world prayer.

Many religions believe in a World Teacher, knowing him under such names as the Lord Maitreya, the Imam Mahdi, the Bodhisattva, and the Messiah, and these terms are used in some of the Christian, Hindu, Muslim, Buddhist and Jewish versions of the Great Invocation.

Men and women of goodwill throughout the world are using this Invocation in their own language. Will you join them in using the Invocation every day – with thought and dedication? By using the Invocation and encouraging others to use it, no particular group or organisation is sponsored. It belongs to all humanity.

Reading for 30 minutes

I used to read while I was eating breakfast. I didn’t time it, but now that I read for 30 minutes (and time it) I realize I wasn’t reading so much then! And it’s the light stuff… Treatise on White Magic, Esoteric Astrology, and starting tomorrow or Monday, I’m heading into  a new pattern: I’m rotating through The Secret Doctrine… and four others, as yet unchosen.

I’m going to shake things up, though, and work at 3-5 books, 30 minutes a day, a different book for each day of the week, for the energy of the day, or just set them out and pick one up every day. We’ll see. As my father-in-law used to say, usually just before he played a nasty prank on someone, “Ya gotta have fun sometime.” Again.. more important for me to do something than to do the ‘right thing.’

30-Day postaday Blog Challenge

I’ve been sitting on the fence about blogging for several years. Rather, I’ve had blogs, but have had no strategy nor plan. Failing to plan=planning to fail. (quote attributed to Winston Churchill, Benjamin Franklin and Alan Lakein. I’m going with Win and Ben) It’s been hit and miss to say the least. Mostly, I haven’t shown up. If you don’t show up, you don’t get results. Go figure.

So I decided to push myself to post something every day. Just for the practice. Without pushing for followers, without pushing for comments, without expecting anything. The project is to post something every day and learn. I started on the New Moon of Libra. So far So good.

10 000 Steps a Day

I’m not achieving this and didn’t fully expect to. Plus I was sick for a couple of days and my blood pressure was really low for a day. So, this week, I’m giving myself a break. The realistic target is 5 000 a day and 10 000 several days. When it’s not pouring rain and I’m not in the car, it’s easier. But it isn’t difficult at all if you do a few 20 min walks.

And so it goes. Brendan Burchard, in The Charge, talks about 30, 60, 90-day learning projects. Rather than start at the beginning of the month, I’m working with the first of the month, the new moon, the change of zodiacal sign and the full moon. This gives me a chance to get something underway before a new pattern begins.

We’re in Scorpio, so I’ve set a challenge (which I’m keeping to myself for now) and the Full Moon is coming up, so I’ve set a mental pattern to change over the next 6 months)

And I’m going to use stickers, coloured dots… and maybe even some gold stars. They’re more interesting than simple check marks, no?!

Looking for other ways to inculcate a good habit….