Habit Transformation

[JKG]

17/03/19, Sunday

Eating no snacks - Streak 3
Eating a light raw breakfast - Streak 2
Eating without additional stimulation - Streak 0

Concentration practice (twice) - Streak 1
Gratitude (5min) - Streak 4
Dorsiflexion exercises - Streak 12
Getting up directly - Streak 26
Mindfulness Meditation (15min) - Streak 26
Programming my Subconscious Mind (15min) - Streak 29

I simply forgot that I shouldn't eat while watching Leo's new video. And I also saw that I have tricked myself. After dinner I take some nuts with me into my room and eat them while watching videos or something like that. But that is against the rule "eating without additional stimulation."

[JKG]

17/03/20, Monday

Eating no snacks - Streak 4
Eating a light raw breakfast - Streak 2
Eating without additional stimulation - Streak 1

Concentration practice (twice) - Streak 2
Gratitude (5min) - Streak 5
Dorsiflexion exercises - Streak 13
Getting up directly - Streak 27
Mindfulness Meditation (15min) - Streak 27
Programming my Subconscious Mind (15min) - Streak 30

I think habits are the most important things one should do at the beginning of one's self-actualization journey. Now that I am committed to transform them, self-actualization becomes easier and it finally works out. Why didn't I start doing this 3 years ago? I would be far more developed than now. But hey, I am 18 and on this track. Other people start it in their thirties or forties. I am very blessed to know about this from this young age on.

[JKG]

17/03/21, Tuesday

Eating no snacks - Streak 5
Eating a light raw breakfast - Streak 3
Eating without additional stimulation - Streak 2

Concentration practice (twice) - Streak 3
Gratitude (5min) - Streak 6
Dorsiflexion exercises - Streak 14
Getting up directly - Streak 28
Mindfulness Meditation (15min) - Streak 28
Programming my Subconscious Mind (15min) - Streak 31

[Gabriel Antonio]

Your discipline is beautiful

[JKG]

17/03/22, Wednesday

Eating no snacks - Streak 6
Eating a light raw breakfast - Streak 4
Eating without additional stimulation - Streak 3

Concentration practice (twice) - Streak 4
Gratitude (5min) - Streak 7
Dorsiflexion exercises - Streak 15
Getting up directly - Streak 29
Mindfulness Meditation (15min) - Streak 29
Programming my Subconscious Mind (15min) - Streak 32

[JKG]

17/03/23, Thursday

Eating no snacks - Streak 0
Eating a light raw breakfast - Streak 5
Eating without additional stimulation - Streak 4

Concentration practice (twice) - Streak 5 (not yet but in a minute)
Gratitude (5min) - Streak 8
Dorsiflexion exercises - Streak 16
Getting up directly - Streak 30
Mindfulness Meditation (15min) - Streak 30 (not yet but in a minute)
Programming my Subconscious Mind (15min) - Streak 33

[JKG]

16 hours ago, Gabriel Antonio said:

Your discipline is beautiful

I wouldn't consider me disciplined but thank you

[JKG]

17/03/24, Friday

Eating no more than 2 plates for dinner - Streak 0
Eating a light raw breakfast - Streak 6
Eating without additional stimulation - Streak 5

Concentration practice (twice) - Streak 6
Gratitude (5min) - Streak 9
Dorsiflexion exercises - Streak 17
Getting up directly - Streak 31
Mindfulness Meditation (15min) - Streak 31
Programming my Subconscious Mind (15min) - Streak 34

I think I should not change the habit of eating some snacks at the moment. I have started with the breakfast and this works well. I think changing my lunch and my dinner eating habits first. When they are fixed I will start eating less snacks.
So I will add the habit of "Eating no more than 2 plates for dinner." My biggest problem with dinner is that I fell like I have to eat the rest, so that nothing is left over. I got this attitude a few years ago and since then my mother at the end asks me whether I want to eat the rest. So this is implicated with that habit.

[Charl]

I have a question for you 

How much do you listen to your hunger/fullness cues? 

I don't know your relationship with food but in the past I always had a good amount of rules that should determine what, when and how much I should eat. I got so out of touch with my body because intellectually I knew all the answers. Then I read the book 'intuitive eating' and it was one of those moment where your whole paradigm shifts! I realized that body and mind had to work together, not just the mind controlling the body. Also: in order to achieve optimal result s regarding health, perfection is not needed when it comes to food. Using 100% commitment (just an example) works for things like meditation, that can be easily controlled but when you are  trying to control your eating with that, things can get pretty neurotic. 

But again I am just assuming that making your hunger/fullness cues the priority is helpful. But I definitely recommend that book! 

And good luck with the Abi! 

I've already done chem and math, but still three other exams to gooo

[Charl]

That's a quick summary of the book. One note I have to make: the book really stresses the fact that they are no bad and good foods and that you should give yourself unconditional permission to eat everything you desire. While I think it is true that no foods should be forbidden, I think you should still decide with your intellect what is healthy AND make sure that food tastes amazing to you. Although the book encourages eating healthier when you feel ready it dismisses the amazing healing power of food IMO. The book is quite nuanced itself so it might be better to read it yourself! 

[JKG]

2 hours ago, Charlotte said:

How much do you listen to your hunger/fullness cues? 

I don't have that often the feeling of hunger because I eat quite a lot. I feel fullness cues but often I don't listen to them because I just have the desire to eat more. And this desire is often the problem. But the desire to eat doesn't come from too strict dieting regiments like said in the video. I usually allow myself to eat what I want.

My habits are mostly the problem. I have the habit of overeating because of this high carb vegan stuff I got into two or three years ago. Just when I walk by the kitchen I have the desire to snack some nuts and raisins. And when I would add this up it becomes quite a lot. And I eat and eat and eat just because I used to do this. Or the same with oat meal. Afterwards I always feel physically bad.

I have worked on changing this habit with my rules and it worked. I don't eat too much anymore just because I watch videos while eating and then don't listen to my body. And I listen to my body sometimes to look whether I am really hungry or just have the desire.

In the last weeks i became a bit less strict with some of my rules. For example I eat an apple in the afternoon to be able to concentrate and study.

@Charlotte Thank you for reminding me of this stuff. I have already heard about intuitive eating but never really acted upon it. Maybe I will buy the book. And I want to start listening a bit more to my hunger and fullness cues.

 

2 hours ago, Charlotte said:

And good luck with the Abi! 

I've already done chem and math, but still three other exams to gooo

Thank you again

My exams only start in May and I have only four of them

Good luck to you too with the next three ones.

[JKG]

17/03/25, Saturday

Eating no more than 2 plates for dinner - Streak 1
Eating a light raw breakfast - Streak 7
Eating without additional stimulation - Streak 6

Concentration practice (twice) - Streak 7
Gratitude (5min) - Streak 10
Dorsiflexion exercises - Streak 18
Getting up directly - Streak 32
Mindfulness Meditation (15min) - Streak 32
Programming my Subconscious Mind (15min) - Streak 35

[Charl]

It's nice to hear that rules work for you, I think food is something where everybody has to find what works for them. 

But with eating more after you are full: I don't want to dismiss the fact that you do that because it is an old habit of yours but what is helping me is telling myself gently: "Hey Charlotte, you know you can eat again when you feel a gentle hunger. Do you want to wait until then with continuing eating? The food will taste so much better when you feel hungry and the food you have in front of you does not go away!" 

3 hours ago, JKG said:

My exams only start in May and I have only four of them

Good luck to you too with the next three ones.

Oh you are lucky 

Thank you to you too! 

[JKG]

10 hours ago, Charlotte said:

"Hey Charlotte, you know you can eat again when you feel a gentle hunger. Do you want to wait until then with continuing eating? The food will taste so much better when you feel hungry and the food you have in front of you does not go away!" 

It worked

[JKG]

17/03/26, Sunday

Eating no more than 2 plates for dinner - Streak 2
Eating a light raw breakfast - Streak 8
Eating without additional stimulation - Streak 7

Concentration practice (twice) - Streak 8
Gratitude (5min) - Streak 11
Dorsiflexion exercises - Streak 19
Getting up directly - Streak 33
Mindfulness Meditation (15min) - Streak 33
Programming my Subconscious Mind (15min) - Streak 36

[Charl]

3 hours ago, JKG said:

It worked

That is so nice to hear! 

[JKG]

17/03/27, Monday

Eating mindfully - Streak 0
Eating absolutely no snacks - Streak 0
Eating a light raw breakfast - Streak 9
Eating without additional stimulation - Streak 8

Concentration practice (twice) - Streak 9
Gratitude (5min) - Streak 12
Dorsiflexion exercises - Streak 20
Getting up directly - Streak 34
Mindfulness Meditation (15min) - Streak 34
Programming my Subconscious Mind (15min) - Streak 37 (not yet but when I go to bed)

I added the eating habit of "Eating mindfully" and "Eating absolutely no snacks" and removed the one with dinner. I have observed my eating pattern today and it wasn't so good. I just need those rules, otherwise I just snack and snack and snack, and then feel as shitty as I do now.

Eating is the bad habit that produces for me the most negative emotions. I have to change that. On the other hand when I eat well I feel great. Eating mindfully will make me eating less because after a while I just want to stop eating mindfully.

And eating absolutely no snacks is the big big problem. So what do I mean by a snack now? Lets precisely define it, so I cannot fool myself: It means eating nothing in between the three main meals.
Sometimes I also eat at the end of the meals snacks. After the dinner for example I grap myself a hand full of nuts and raisins. And then some hands more... and more... and then I feel shitty. This is not allowed here. Something like 5 cashews, 2 Brazil nuts, some pumpkin seeds and a few almonds is okay. But not 20 cashews, 5 Brazil nuts and 3 hands of raisins!
When I say to myself "the meal is over now" the meal is over and I eat nothing anymore until the next meal.

[JKG]

17/03/28, Tuesday

Eating mindfully - Streak 0
Eating absolutely no snacks - Streak 0
Eating a light raw breakfast - Streak 10
Eating without additional stimulation - Streak 9

Concentration practice (twice) - Streak 10
Gratitude (5min) - Streak 13
Dorsiflexion exercises - Streak 21 (!!!)
Getting up directly - Streak 35
Mindfulness Meditation (15min) - Streak 35
Programming my Subconscious Mind (15min) - Streak 38

I simply forgot to eat mindful.

Eating no snacks worked until the dinner. Afterwards I felt the temptation, my ego tricked me into saying "this is not a snack," and so I ate another oatmeal. I need to say to myself directly after finishing my last plate "this is the end of dinner." The same with lunch. The only meal that I am comfortable with is breakfast. There I just have the smoothie and no temptation for anything more.

[JKG]

17/03/29, Wednesday

Eating mindfully - Streak 0
Eating absolutely no snacks - Streak 1
Eating a light raw breakfast - Streak 11
Eating without additional stimulation - Streak 10

Concentration practice (twice) - Streak 11
Gratitude (5min) - Streak 14
Dorsiflexion exercises - Streak 22
Getting up directly - Streak 36
Mindfulness Meditation (15min) - Streak 36
Programming my Subconscious Mind (15min) - Streak 39

Staying mindful while eating is harder than I thought.

[JKG]

17/03/30, Thursday

Eating one meal mindfully - Streak 0
Eating absolutely no snacks - Streak 2
Eating a light raw breakfast - Streak 12
Eating without additional stimulation - Streak 11

Concentration practice (twice) - Streak 12 (not yet but in a minute)
Gratitude (5min) - Streak 15
Dorsiflexion exercises - Streak 23
Getting up directly - Streak 37
Mindfulness Meditation (15min) - Streak 37 (not yet but in a minute)
Programming my Subconscious Mind (15min) - Streak 40