The photo on the left popped up for me today as a memory from 2018. Before NOBS.

And then the right is a photo from last month…

 ;tldr I've figured out a way to track data that works for me and most importantly, I've found a reason I like for doing this. This new perspective has made me realize that having a reason you like is not just for justifying choices, but also for motivating positive behaviors.

My brain started thinking about urges today. It began with a conversation about finances - and me thinking about how much of my spending is/was impulse buying. And that got me thinking about overall (lack of) impulse control and how that affects so much of my life with overspending, overdrinking, and overeating...

And then I realized I really have no data around my urges. I FEEL like most are 'I want that' thoughts - but I don't know for sure. I also don't know how often I give in to those urges - or really where my work around urges is...

I've also struggled with habit trackers and doing discovery worksheets and all that. I understood the value, but the format and/or the information I got out of it wasn't really what I needed (at that time).

So, today I asked myself - what do you want to know?

here is the list I created

1. how many urges I have and for what? (food, drink, other)
2. what I'm doing when I have an urge
3. what was the first trigger? if it was a thought - what was that thought
4. was I noticing any strong feelings?
5. Did I give into the urge?

From all of this I should be able to figure out any trends and from there, determine where my next course of action is....

So, I created a google survey that asks me some basic questions and saves them in a sheet. That sheet can be sorted etc to look for any trends!

And for my Atomic Habit people here's the skinny...

The Habit I want to create is to log every urge I have...

I made it obvious - by making the form easy to access and available on my phone's home screen and computer

I made it attractive - it's rewarding to check off the boxes and watch the information grow

I made it easy - a simple form that only asks questions that fill my data needs right now

satisfying -data is available immediately and I can work to grow progress over time with visual graphs

And one last power thought I had...

although I know data is important to the journey - I wasn't doing it. I think because deep down I didn't like my reasons. Data felt like it was a reason to shit on myself. It was 'all the info' or none at all, it was 'perfect every day' or useless...

But, today I found a reason I liked and a mindset that motivates me AND makes me happy and excited to do it.

it's funny because Corinne talks about 'having a reason you like' all the time... and I always associated that with things like 'making a food choice' or a way to 'justify' what would have previously 'bad' behavior...

But today I realized that the same can be said for positive behaviors. Do youu want to get them done? Have a reason you like!

I know, I know she's said it again and again...

wanna give up bread? cool, have a reason you like

wanna IF? cool, have a reason you like

but today, internalized that in a way I hadn't experienced before...and as someone whose big thing has been diet trauma... who has avoided making a Good/Better/Best list who's avoided data and making plans... it just FINALLY clicked! the problem isn't the process... it's that I hadn't found. a reason I liked!

{{mind blown!}}

 Motivation isn't what we think it is...

I've always.' known' this. Heck Corinne talks about it a lot too, but I've just experienced this on a level that has been so eye-opening that I had to share... and I think will change my core values forever.

You see - we're using the word "motivation" wrong. What we think it means is to be "happy or excited in a positive way to do something"

When we say we're not motivated, what we are saying is "I'm not excited about doing this.. the thought of doing this doesn't bring a happy flutter to my heart"

But, that's not what the real definition of motivation is. Motivation is "the state or condition of being motivated or having a reason to act or accomplish something"

Motivation isn't being HAPPY to do something, it's simply having a reason to do it! In fact, we can be motivated to do something while feeling dread...

Let me give you my current example. I am unemployed. I got laid off Mid-June and looking for a job is a lot of work - especially when you are getting NO results. I woke up this morning, sat on my favorite chair and thought ."Fuck I don't want to do this today"

I was dreading it.

But was I still 'motived' to do it? Yeah! I still have a really BIG reason to open up my computer and find a few more places to send my resume to. A few more people to network with...

So, think about this next time you want to moan about not being motived to do your workout, or make your plan, or drink your water, or stop at enough...

Take out the word motivated and add "Not Happy" or "Not Excited" it changes it slightly, doesn't it?

To me when I hear myself say "I'm not motivated to work out today" It sounds so reasonable... but when I say what I really mean "I'm not excited to work out today" I realize what a punny excuse it is.

So instead, ask - do I have a reason for doing this thing? Is that reason good enough to 'motivate' you to do it; happy or not? excited or not? results or not? Even if it's just for today.

Yeah - maybe the later work is to figure out how to be happy or excited... and that's an amazing place to be. But that's a 'nice to have' not a 'must have'. to be motivated.

This is a game-changer for me

 Just sharing because I found this funny...

Today I was having some thoughts about an off plan/overeat last night that felt very close to a breakthrough...

So, since I was sitting at my desk I opened google real quick and started a google doc. But then I thought - it's really really quiet I need something - I know! I'll play Corrine's journaling playlist on spotify while I write...

Clicks around a bit and realizes I don't have spotify on this computer... opens aps, searches for spotify...can't find it... then opens a browser and finds the download, downloads, loses the download file, finds it, installs, has to remember how to log in...browses playlists for a while,

ooo look! Hoobastank! they have a new album. Listens a bit.. starts browsing for a job again....it's been 30 minutes and I just remembered I was going to journal

--- Yeah, I'm going to it now!

 I joined PNP Tribe in 2019 - between then and March 2020 I lost almost 60 pounds. Then - well, we all know what happened to the world. Between March 2020 and Feb 2022 I gained back 46 pounds.

I came back from a trip to Disney World determined to figure it out..

Did I immediately start dropping weight and eating perfect and hitting all my goals? Pfffft NO! But I came in determine to discover a lifestyle that would drop the weight, keep it off and feel like I was living in integrity.

Did I immediately drop all my weight and live my fairy tale life?

NO!

But I’m ok with that. I’ve learned so much.

Do I wake up everyday with a perfect mindset?

NO! Ask my accountability daughter - I have my days when I’m frustrated as hell. But I don’t give up and I keep working to figure it all out.

But because progress is going at the rate it’s supposed to go I don’t always see how far I’ve come. Today I happen to get out the photos I took almost a year and a half ago and. WoW. I’ve done some awesome stuff

Here’s to celebrating how far I’ve come and for continuing to figure out the future me I want to be…

Oh yeah… I’ve lost almost 35 pounds since Feb. almost back to pre-Covid weight! Almost to within 100 pounds of my goal!

I’ve always thought that crop tops just were not for me. It turns out that I just needed to experiment a little with shape and styling.

I feel youthful and sexy in these and it lightens my mood to wear them

So, here is your reminder - #wearthedamnthing who knows, it might surprise you!!