It is the time of year when we all set our resolutions. How does on set up one’s habits, so they serve and support you? I believe in crafting, starting tiny and building into a more sacred practice… routines & rituals. I use 2 different acronyms i.e. DREAMS and MIRACLES to cover more or less the same fundamental habits that make up for a healthy lifestyle that supports us in all areas of our lives.

These definitely create a firm foundation whether for a weight loss or staying healthy and fit!

Here is an example of some of my habits. I am honing these habits for January and will focus on a a particular set of habits monthly. Yes, I do have additional habits I am checking in at the same time!

My Tiny Habit Recipes

Living Your DREAMS Check-In

(this is an email I send myself)

Please feel free to make any revisions and corrections as we go along.

GOAL: Life Purpose Choice: 

Diet Like a Hero, I am creating a strong mind, shaping my character as I shape my body. I am teaching myself healthy eating, creating a strong well defined, lean and muscular body. I love training like an athlete. I am turning myself into an athlete with a Champion’s mind. I intend to be creative and express my creativity, own up to my individuality, make my own choices…. Help me make the most of freedom and of pleasure. I am showing myself how deep love can be. It’s also about healing and cleaning up my bloodlines, creating a new legacy as I go along. I make me great. I intend to prove the exception. My relationship with myself is of utmost importance. I am pledging to do this the self-authored way. The bedrock value I am living is self-obligation. 

Date: Friday, 10 January 2020

D = Drinking Water

3-2-Thrive		Did you get to your habit?	and Do you intend to do it tomorrow?
After I have had my coffee	I will drink a glass of water.
After I enter the kitchen,	I will walk to the tap and drink some water.
After I have eaten breakfast	I will drink a cup of tea

*Take a moment to give yourself a sense of accomplishment.

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R = Rest & Reflection

3-2-Thrive		Did you get to your habit?	and Do you intend to do it tomorrow?
After I put my feet on the floor (as I get out of bed)	I will say: “It’s a new day!”
After I put my head on the pillow	I will take a moment to feel good about my efforts towards my goals…TaDa!
After I have done my bedtime TaDa (self-appraisal)	I will set the intention: “I will wake up tomorrow refreshed and ready to thrive”.

*Take a moment to give yourself a sense of accomplishment.

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E = Eat Mindfully

3-2-Thrive		Did you get to your habit?	and Do you intend to do it tomorrow?
After I sit down to eat?	I will take 3 deep breaths
After I have taken my last bite	I will chew completely before getting up
After I have chewed my last bite completely	I will say: “and I am letting it be enough. Thank you for nourishing to flourish!”

*Take a moment to give yourself a sense of accomplishment.

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Affirm & Breathe

3-2-Thrive		Did you get to your habit?	and Do you intend to do it tomorrow?
After I sit down on the couch	I will affirm “I am relaxing my shoulders” as I breathe
After I have done my after dinner stretch, as I am getting up off the floor	I will affirm and breathe: “Yes”
After I sit down for breakfast	I will think: “ Thank you for bringing trust to the table” and breathe.

*Take a moment to give yourself a sense of accomplishment.

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Movement

3-2-Thrive		Did you get to your habit?	and Do you intend to do it tomorrow?
After I notice an opportunity to walk	I will go walking
After I use the toilet	I will do 2 squats
After I get off the scale	I will do a victory dance
Extra Credit!
After I have taken my dinner plate to the kitchen	I will sit on the floor and stretch for 10 seconds

*Take a moment to give yourself a sense of accomplishment.

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Story Up (Self-talk, Self-image)

3-2-Thrive		Did you get to your habit?	and Do you intend to do it tomorrow?
After I look in the mirror	I will say: “I’m a hero!”
After I notice the inner critic	I will remind myself: “Let go of judgment”.
After I stand in front of the scale	I will say: “Bad, Indifferent, Good… I am still saying “Yes!”

*Take a moment to give yourself a sense of accomplishment.

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Client’s Reflections

That’s it for today, you can write any questions and reflections here. (this can count as a credit or extra credit for Rest & Reflection ‘Y and Y’!)

 

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Coach’s Planning, Questions & Ideas:

• What do you do /what might you do to take pause to give yourself a moment of celebration or feeling of accomplishment?. Is there something you say to yourself, or do you do a victory sign, or imagine someone who supports you giving a victory sign?

 

• If you find a recipe isn’t working, adjust the anchor or change the new behavior (for example, make it simpler). Revision is part of the process!

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Stay strong! Stay Hungry! Hustle Hard! Go the distance!