Win journals and little rewards

It's been increasingly more difficult for me to exercise and keep from gaining weight as I'm plagued with pain from pinched nerves and arthritis in recent weeks. Perhaps these techniques will help.

I was reluctant, at first, to participate in this group because what we share here is public. But the keeping of such a journal is something that can be shared, without going into details of my wins or failures.

I was thinking that my milestones could be exercising 10 times in a two week period, or stocking up on handy salads and healthy snacks instead of eating chocolate and nuts because they are right here, while salad requires work before it's available.

Is anybody else interested in setting up medium term goals like these, with a win journal and little rewards? I'll start my first two week chart today.

How to Stick to Your Resolutions by Hacking Your Brain

... a "Win Journal" for noting small successes on a daily basis. Psychotherapists have a long history of advising patients to keep a journal like this, for purposes such as sticking to new year's resolutions and overcoming chronic depression. And that's because these two problems -- bad habits and poor self-esteem -- often share a common and surprisingly simple cause: We're wired, on the whole, to relive negative memories more vividly than positive ones.

... psychologists suggest coupling this technique with a related one: giving yourself little rewards, like a dinner out or a drive in the countryside, every time you meet a milestone or step outside your comfort zone.

[emphasis mine]

Tags: strategies for health

Views: 19

Replies to This Discussion

Permalink Reply by Steph S. on January 30, 2013 at 8:30pm
Journaling is very important - I will do that too.
Permalink Reply by Idaho Spud on January 31, 2013 at 9:59am

When I was mormon, I went to their educational seminars all the time, and tried all the ideas for improvement, but they never worked for me.  This article indicates these two plans have been recognized by those studying human responses as being beneficial, so I'm going to try them.  I've already made a folder on my computer labeled "ACCOMPLISHMENTS".

One personal experience is the most important factor for me being willing to try them is about rewards.  When I was taking electronics in Idaho State University, I couldn't get myself to do much homework because my mind was constantly distracted at everything going on at home, what with 7 others in the family packed into a small house.

I finally decided to go from the last class directly to the library, sit in the quietest corner, and not go home until all my homework was completed.  To keep me on task, I took some of my favorite candy with me, and divided it into the same number of pieces that I had sections of homework.  When each section was completed, I ate one piece of candy.  It worked great.

Permalink Reply by Ruth Anthony-Gardner on March 2, 2013 at 12:13am

That was a clever idea, Idaho Spud.

I'm not very good at rewards. It's been my biggest hurdle to this plan. I have trouble of thinking of wins and rewards.

Permalink Reply by amer chohan on January 31, 2013 at 10:54am

I am a person in now or never situation. I am more than willing to join in.

Permalink Reply by Ruth Anthony-Gardner on March 2, 2013 at 12:15am

I would have assumed that in Pakistan there wouldn't be nearly as much of an obesity problem as in the US. What are your diet and exercise goals, If I might ask?

Permalink Reply by Nerdlass on February 28, 2013 at 12:36am

Hi, Ruth! Just wanted to let you know that I have a rough time prepping salads, myself, unless I have time to myself at work. LOL So what I end up doing at home is making green smoothies. They look like something from star trek, really, but they taste good! I was so shocked. Anyway, they are a wonderful way to get in your greens and fruit. Give it a try. :) Also, if you eat more veggies and fruit, your body might thank you with less pain (I hope!). Some of the foods we take in can cause inflamation and some of the veggies and fruits have micronutrients which relieve that, over time. It's worth a look into.

Chocolate as it's sold might not be the best idea, but cocoa powder is essential! Add it to sauces or make your own sweets. I add cocoa powder to silken tofu with a bit of stevia to make faux pudding.

Permalink Reply by Ruth Anthony-Gardner on March 2, 2013 at 12:20am

That silken tofu faux pudding is worth a try. On my low carb diet there are so few desserts. I never seem to have the time and energy to bake or cook them, even if I find a recipe I might eat. That sounds easy. I'm lucky to bake my own low carb bread and make salads half the time.

The green smoothie doesn't sound appealing to me.

Permalink Reply by Nerdlass on March 2, 2013 at 8:06pm

Yeah, it doesn't sound appealing at all, but it's surprisingly refreshing. Just google 'green monster smoothie recipe' and it'll show up. Kale and spinach are so good for you... Anyway...

I saw a post on facebook that you might find interesting. You fix your salad in layers in a mason jar, with the greens in the topmost layer and the dressing at the bottom. Do this on Sunday and then when it's time to eat during the week, take the jar and shake it up, then pour it into a bowl. Insta-salad!

Permalink Reply by Ruth Anthony-Gardner on March 2, 2013 at 12:16am

Jut checking in to report that I only succeeded ingoing to the gym 5 times the first week, and haven't met that goal since. I did do a better job of making salads, because of the goal, but not every day as I'd expected.

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