The Benefits of Routine for Adults

Supplement Material to the Weights and Balances Newsletter,  August 3, 2016 on “The Importance of Routines”

The Benefits of Changing up your Routine

Having an order (routine) to what you do when you do it provides direction.  Upgrading our routines is something we constantly need to be doing. Sticking to something in one area of your life can help you build up your routine while keeping and developing skills in other areas.

How do you know when it is time to change your routine?

  • You are bored and find yourself constantly wondering what to do with your time.
  • You  do not feel inspired and feel like you are in a rut.
  • You don’t feel your weeks are productive even though you feel you have been very busy but cannot see any results of all of your busy-ness.
  • You feel something is missing in your life and do not feel any sense of fulfillment in your life or do not feel any sense of satisfaction.
  • You feel a need to monitor your goals to see how they are doing on a consistent basis. Your daily routine is not enough to propel you toward accomplishing them. (Do you feel you have to weigh yourself every day?)
  • You see your daily chores  more like work or obligation instead of becoming inspired.
  • You feel that what you are doing on a daily basis is not what you would be doing if you had your way with life.
  • You do not feel you have any real lasting energy and feel tired easily without having done anything tangible.

Examples of the Benefits of Routines and the ways Good Routines can help you in other areas of your life.

  • Set up your home space with healthy foods.  Eating healthy will always make you feel better.
  • A Daily Walk will give you energy to carry you through the day.
  • It always helps to be accountable and have someone who you can practice your accountability.
  • All work and no play makes Jack a dull boy/girl.  You should always make time to take breaks.  They refresh your mind and increase your creativity!
  • You feel that you have no real social life.
  • Having routines help you take charge of your activities.
  • Routines help you to learn to “look forward” and not just focus on the moment.
  • Having routines help you improve your rest.
  • Routines help you maintain consistency in expectations.
  • Routines help take decision-making out of the process and decreases stress.
  • Routines help make actions automatic.  For example, like getting dressed to go out for a morning workout.  You do not have to think  about getting dressed in the mornings when your clothes are ready!
  • Routines save time.  I pick out my clothes for the week so I do not have to spend time looking for something to wear each morning, this saves me lots of time!
  • Routines help build good habits.  Such as brushing your teeth twice a day; taking time to floss, etc.
  • Routines help increase your efficiency.  You can get a lot done in a short period of time when you automatically do some things.
  • Routines help negate the need for willpower and motivation.  You automatically just “do” no thinking needed.  You do because it is what you do!
  • Routines help you build momentum.  They help you work toward your goals and if they are not helping you reach your goals, it is time to change things up!
  • Routines help you become good at things because you are doing some things automatically you learn how to become better at them.
  • Routines help you get things done such as; making the bed, sorting and putting away the laundry, tidying up the kitchen, sorting  mail, taking out the trash and weeding through your email.
  • A good routine to have is to maintain a food journal.  This helps you become more mindful of what you are eating.
  • An excellent routine to begin is to either medicate/pray for 5 minutes.  Quieting your mind helps you to combat stress and be more relaxed.
  • Starting your day by reading inspirational passages help keep your mind on a more positive place and can help you have a better day.
  • Creating  a most important task list can assist you in getting those things done and give you a sense of accomplishment.
  • Routines will help improve your mental health by giving you a sense of order and accomplishment.
  • Routines will enable you to have more time to relax by saving you time!
  • Routines will assist you in breaking bad habits by replacing bad habits with new good ones!
  • Routines will allow you to be in charge of how your day goes by setting the tone for the day.
  • Routines will help you stop procrastinating as you will be automatically doing some things you ignored in the past!
  • Routines enable you to rest/sleep sounder because you have a peace of mind, purpose  and a sense of accomplishment when you go to sleep.
  • Routines helps alleviate stress and anxiety since you are busy doing what you need to do and not exerting extra mental energy trying to motivate yourself to do something!
  • Routines promote increased feelings of safety, security and stability through the comfort of repetition.
  • Routines help build your self-confidence as you complete each task that is part of your routine.
  • Routines are your anchors in times of crisis  because when everything seems out of sorts your routine helps bring you back to center focus.
  • Routines prepare you to take on more responsibility as your confidence boosted by your personal sense of accomplishment is increased, you feel ready!
  • Routines can lead to better self-esteem though building your confidence and sense of security and stability in your life.
  • Routines can add joy to your life through appreciating the little things that are part of your daily routine.
  • Routines help increase creativity because of freeing your mind from anxiety and worry you can focus on other things.

What do you do with your time? Are you participating in empowering routines every day?  Are your routines helping you accomplish your goals?  Have you found your routines to be empowering and time-saving?

Routine 9

Routine 4

 

Weights and Balances (Year 3 Issue 19) October 7, 2015

October 7 2015

Weights & Balances (Year 3 Issue 15) – September 9, 2015

September 9 2015

Weights & Balances (Year 2 Issue 41) – March 11, 2015

March 11 2015

Weights and Balances (Year 2 Issue 8) – July 30, 2014

July 30 2014

Attitude and Weight Loss – I Am Worth It!

If you do not believe it can and will happen; it probably won’t!  Having the right attitude before you start a lifestyle change is a key.  If your head isn’t right, your body will not follow!  Long term weight loss requires more than skipping desserts at a few meals, it means getting and maintaining a positive attitude. 

How can I boost my self-confidence?  Shed that negativity!!!  Negativity can slow or even stop your weight loss and sabotage your weight loss maintenance.  Maintaining a negative attitude will sap your motivation, leave you discouraged, having low expectations, self-loathing, hungry and ready to quit at the smallest obstacle!

  1. Why do you want to do this?  Write down all the reasons why you want to start a new healthier lifestyle pro and con.  Pro, what positives will you befit from losing excess weight?  What are you reasons for losing weight?  Con – what do you feel has held you back in the past from achieving your weight loss goals?  What obstacles do you feel you will encounter?
  2.  Set a goal.  Make your goal realistic and take your weight loss in small doses.  I look at 5 lbs. at a time as my goal; bigger than that, I feel I get overwhelmed.
  3. Start small.  Make small changes one or two a week.  Such as; drinking more water, moving 15 minutes a day, eating more vegetables, eating more fruits.  Making small changes that stick will go a long way to reaching your goals.
  4. Mentally visualize when your reach your weight loss goal.  How will you feel at your new weight?  What will you look like?  What new opportunities will there be for you with this new lifestyle?  Will you feel a sense of achievement, self-satisfaction, empowered and happiness?  You should!
  5. Respect your body.  Eliminate any “fat talk!”  What is fat talk?  Speaking negatively about your size and shape of your body!  Become aware of negative thoughts and words about your body, shape and size.  Replace them with loving self-accepting thoughts and words.  Negative words have a big impact on your weight loss progress and it is believed can even increase your stress and weaken your immune system!
  6. Find some kind of movement that gives you joy!  Incorporate movement into activities that you already enjoy.   If you love watching movies or TV shows, add some weight training while you are watching, walking/marching in place, etc.  If you love to dance, turn up the music and dance around the house while you are burning excess fat!  I like to combine cleaning and dancing sometimes it makes the vacuuming more fun!
  7. Find a weight loss partner/buddy/friend.  This is helpful for more than one reason.  Sharing your common weight loss and exercise goals is a great way to support each other and provide that extra motivation to keep going at times when it is harder.
  8. Make a list of non-scale victories that you will accomplish.  For example; wearing a smaller size, smaller BMI, lower blood pressure,  losing three inches in your waist, go sky-diving, trying out a new form of exercise, wearing a different type of clothing, improving your endurance, being able to do a plank, lower cholesterol, being able to jog/run a 5K/half marathon/marathon, fitting into a waiting room chair better, getting off certain medications, wearing a smaller belt, lower blood sugar level, sleeves fitting loser on a jacket, being able to walk a mile, etc.
  9. Treat yourself!  As you reach each small goal, find something you like/enjoy and treat yourself to it (non-food of course!).   For example, I like to get a massage every ten to fifteen pounds, good for me and great for my skin too!   I have started buying salad plates as a treat too! (Using salad plates instead of full-sized dinner plates, is a way of controlling your portions and not feeling deprived).
  10. Don’t dwell on the past, be kind to yourself!  When things do not go as you had hoped in your weight loss journey, do not shame yourself, own it and move on.  The very next meal or snack is an opportunity for making healthy choices.  Do not feel that one bad snack, meal, day or week has to derail your new lifestyle!  Keep on keeping on!
  11. Accept responsibility for yourself.  No one can do this for you, no one can exercise for you, no one can make you eat anything you do not wish to eat….only you can make those good decisions.  No one can make you follow the plan or count points, you have to work it out!
  12. Nothing is off-limits, know and respect your limits!  If you know cookies or potato chips are foods that “trigger” you to eat too much or binge, it is simple AVOID those foods until you have more control over yourself.  Think of food as fuel.  You want to only put high quality fuel in your body.  Avoid lower quality food sources.  Choose lean protein, whole fruits and vegetables and limit processed foods.

This entry today started out to be on the topic of thankfulness, which is also a positive way of living!  Keeping an attitude of thankfulness/gratefulness is a another key to this voyage. 

There are no short cuts (machines/shots/pills/diets) to reaching a healthy weight and healthy lifestyle.   Each meal/snack/workout contributes to your success.  Make them all count!  Keep a positive outlook and keep the positive self-talk going!  You are worth it! You can and will do it!

This is something I created at the beginning of my voyage earlier this year.

Self Worth 47

The Paradigm Shift in Weight Loss: My brain is changing!

The paradigm shift is simply defined as a change in basic assumptions.  I have noticed a great change in my basic assumptions since beginning Weight Watchers in January 2013.

I used to think — you had to be perfect in everything every day to be successful.  The beauty of the 360 program is that you do not have to be perfect, just human and consistent in your efforts.  In my old way of thinking, I thought if you slipped up ONE time, it was useless.  Now I see a bad choice as an opportunity to learn what really caused that bad choice.   I have learned that I had over-eaten mainly out of boredom and secondly from out of control emotions.   Do I still get bored?  You bet!  Do I still eat to fill that boredom? No way!   I normally have been able to channel that boredom into productive channels such as; journaling/blogging, going for a walk, watching a movie, sending my mind on a journey ‘inside,’ calling a friend, going window shopping, cleaning out a drawer/closet/counter top, etc.  Normally one of those will get my head out of wanting to eat, but what if none of those things seem to work?  I grab either a piece of fruit or a vegetable and enjoy!

I used to think– eating healthy was not eating anything that tastes good.  I have found out once again that foods prepared w/o extra sauces and creams can be more delicious than the calorie-fat laden counterparts.  One of my favorite snacks these days are the small cucumbers.  I eat them just like you would eat any piece of fruit.  No, I do not need some kind of dip to eat my vegetables anymore!  One of my grandfathers loved onions and he would eat them just like he was eating an apple.  I enjoy onions but I seriously doubt I will ever get to that point of munching down on straight onion like him but I do see a definite shift in what I am choosing to eat as a snack.

I used to think– I had to starve in order to lose weight.  I have found by following the Weight Watchers 360 program that I am in reality eating a greater volume of food than I was before but the volume is high quality foods.  The scientists at Weight Watchers have to be pure geniuses, most fruits and vegetables (not all) are considered “zero” point foods.   Why is this genius?  With the Weight Watchers plan is that you get a set number of points to use for the day and these points decline as you lose weight.  What I am seeing as great wisdom in this is that you quickly start focusing on what you can eat clearly.  You choose foods that are good point “values.” You spend your daily point allowance like you spend money.  You “naturally” start eating fruits and vegetables in greater amounts to maximize/get more bang for your buck of your daily point allowance.  No one is standing over you, telling you that you need to eat more fruits and vegetables; it is something you come to naturally when following the program.

I used to think—all fat is bad and avoid it all at all costs!  I have to admit I love almost all things fried, especially those with rich sauces and gravies.  I am a carnivore and almost all meat is good, very good tasting to me and the juicier the better.  A salad without lots of dressing is just flat-out boring to me.  Even baked potatoes have to be smothered in butter, bacon pieces, sour cream and chives to be exciting.  Eating vegetables without cheese, surely not!   Can one eat shrimp and fish without it being batter-dipped and deep-fried?  No way!  I can say after ten months of a new healthier lifestyle that I now have meatless meals, even love meatless burgers, love salads with minimal dressings, baked potatoes still need fat-free sour cream and chives, plain broccoli is delicious, so is plain chopped spinach, Brussel sprouts and sugar snap peas!  One of the most favorite meals I make now is steamed/boiled shrimp with freshly steamed vegetables.  Wow, have things changed or what!!!!?

There is a song, that says “used to be’s don’t count anymore, they just lay on the floor, ‘til we sweep them away” what I used to think, doesn’t mean much anymore the paradigm has shifted!