|Author:||Sorting Last Post on Top ↓ Message:||
@FISHPOND7 - Love the "kedge" description. That's a new term to me, and it looks like this is precisely the type of goals that have carried me this far. It's been challenging to tie my need to get calories under control to my desired outcome especially because I'm somewhat content.
I'm sorry to hear you are recovering from foot surgery as well and I hope you are on your feet very soon!
@HOUNDLOVER1 - If I have this right, I think I've been intrinsically motivated to do much of this. When it comes to food/calories, I enjoy planning my food and cooking. I've enjoyed learning about nutrition and mastering how to get nutrients from food. Actually this may be part of it. I am no longer tinkering in this area. I used to be challenged to get a long list of nutrients through food/without supplements. Hmmm. something to think about here! I may just need to find a new nutrient for my focus.
Along with that my extrinsic motivation to check the box next to my SP Other goals was another big one. But as soon as the streak breaks, it's hard to get it going again. Add to that, I'm so much better than where I was that I'm somewhat content.
@TINAJANE76 - Maybe the stars would work. I could put it on the fridge so hubby would be aware and could help encourage. I think I have the end reward figured out. Once I hit the reward, I'll plan a day trip or overnight trip. I love planning trips so much that I think holding back even the planning part until I hit the reward will push me.
Thanks all, you've given me a lot to think about and I think I can use a bit of what each of you said to get on track with my calories!
Some nice suggestions already! I'm quite visually-oriented and like my rewards to be things that I can see. Here's a fun idea that can take you back to childhood: buy a pack of gold stars and create a chart with all the days of the month mapped out on it. Then, for every day you stay within your ranges, give yourself a gold star. Once you accumulate a certain number of gold stars (maybe 30?), treat yourself to something nice like a manicure. This can help keep you connected to and focused both on your daily goals and on slightly longer-term ones.
My name's Tina. I lost more than 90 pounds between March 2010 and March 2012 and have been keeping if off ever since.
Central European Time (CET), Venice, Italy
I use rewards a lot, both for myself and also for my daughter. I can't tell you which rewards will work for you, only you know that, but I'll suggest some things you could consider.
But first I want to say that there are two types of rewards that should go hand in hand in the long run. The one type are extrinsic rewards, the kind that have nothing to do with the behavior that you are trying to reinforce. An example would be to treat yourself to a hot bath after a long workout. The other type is an intrinsic reward where the activity/behavior itself becomes rewarding. For example after a while of doing a certain type of exercise it might become easier and so much fun to do that you feel like doing it. These are the best rewards in the long run and it's always worth looking for them.
For me this might be certain healthy foods that I really enjoy or a sport that I love.
There is also the distinction you made between short-term rewards (daily or even immediate), medium-term rewards (end of the week) and long-term rewards (reaching a goal or finishing a project).
The reason I said I can't tell you which rewards to pick is that the whole point about it is that YOU enjoy it. For instance I could not care less about spark points and never spin the spark wheel, but for many people this is important and represents success or makes them feel good. Take some time to think about what makes you feel good. Is it being with friends, writing a blog, taking the dog for a walk, enjoying nature, spending some time with a hobby, simply sitting down quietly and thinking about your day...
For the medium-term rewards I start looking more for intrinsic rewards already. Maybe you have discovered a treat that is more expensive or time-consuming to make but fits in your healthy eating plan and you take the time to make it on the weekend.
For long-term rewards my focus shifts even more to intrinsic rewards to the point where extrinsic rewards become meaningless:
The great feeling of being healthy, knowing that I have done all I can to be strong and having a body that is functioning at it's best or close, being able to encourage others around me towards a healthier lifestyle by setting an example...
Edited by: HOUNDLOVER1 at: 2/22/2013 (23:34)
You can talk to God all you want and that's great, but the changes happen when you start listening to him.
BE THE CHANGE YOU WANT TO SEE IN OTHERS.
This is not exactly a reward in the sense that most people think of a reward, but if you have an accomplishment goal two or three months down the road that you can work towards accomplishing, then you will receive the reward of achieving your desired accomplishment. In some circles, this is called a "kedge" which is a boating term used when you run aground. To get out of being stuck, you throw the anchor out and then haul on the anchor rope to pull yourself out to where you threw the anchor. Then toss the anchor out again and pull on the rope again, thus finally getting unstuck. In the healthy living world, a kedge gets you unstuck from the diet doldrums, unstuck from the results of an injury, unstuck from a plateau, etc. For example, you might set a goal of running a 5K (or half-marathon) that is set for May 21. To run the race successfully, you will need to eat carefully and train well to run a good race. Voila, you've gotten over the "sand bar" of losing those last 10 pounds. For me, a kedge would be to participate in a 30 mile bike ride and complete it in 2 hours, which would be quite a feat for me.
BTW, I am also recovering from foot surgery. So have not been exercising for the past 2 weeks. I'm starting to go stir crazy. I miss my biking and rowing!!! Good luck with your recovery.
You can exercise until the cows come home, but unless you also eat right you'll still be a cow coming home.
"Right is right, even if everyone is against it, and wrong is wrong, even if everyone is for it.” William Penn, circa 1686
Welcome to a great team. I wish I could help you with the rewards but I haven't yet found anything that works for me in that line. I just have to keep on at the trackers.
Penny, Christchurch, NZDT GMT+12
Co-captain Panthers BL24
Genealogists live in the past lane.
The past is our definition. We may strive, with good reason, to escape it, or to escape what is bad in it, but we will escape it only by adding something better.
Leader of Moms and Dads At Home
Team Leader of Southeastern, MA
I'm not quite at maintenance yet but I'm supposed to be in a sort of a maintenance phase while my foot heals from surgery. While I've managed to lose weight, I'm still going over my calorie goals (goal: 1400-1600ish). My average calories has been around 1750 which is precisely 100 calories less than my before-surgery average. I think my weight loss was due to some luck, meds or just a change in routine but I'm concerned that I need to get my calorie intake under control now to maintain (possibly lose a little).
I've decided to try daily rewards, possibly weekly rewards and a bigger reward at the end of this phase. The big reward is probably a little low-cost weekend get away, but that hasn't been enough to make me stick to my daily goals.
I've been very goal oriented, but not so reward oriented but this time it is different which is why I want to try something different.
Does anyone have any reward ideas. I know most of you don't know me but perhaps someone has or does something similar?