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YOUNG-AT-HEART's Photo YOUNG-AT-HEART Posts: 1,807
7/19/19 8:55 P

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emoticon DAY #96 emoticon

Day 96 - Pull yourself back up



Any time clouds settle over you and make you long for the soothing comfort of pies and cookies, pull out this list and repeat the five steps. Keep the list handy and if you need it, do the steps daily for a while.

Today

• Write out your plan for the five steps. Include your own resources such as books or music.
1. Do tasks - kitchen chores, vet appointments, monitor construction work of new deck
2. Make music (play it or listen to it) - listened to favorite playlists
3. Get active - dog walking
4. Read a book (novel, biography, etc) - read motivating and inspiring articles
5. Reflect, do meditation or visualization - prayed & meditated about my Son’s health problems and gave thanks for my health

Even if you aren’t feeling down, do the five steps at some point today.

• Record your response to this exercise, including how you felt afterward.
I like the idea of these 5 steps and, since it covers different areas to work on, I want to continue and add it to my plan I follow.



~~~MARILYN ~~~
Virginia - Eastern Time Zone
The worst thing to be without--hope.
The most effective sleeping pill--peace of mind.
The main reason my past diets failed--lack of motivation.
The greatest "shot in the arm"-- encouragement.


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MADAMEJEANNE's Photo MADAMEJEANNE SparkPoints: (80,157)
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7/16/19 8:12 A

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I got a little off from a weekend of active fun and eating some food off plan but yesterday
I cleaned when I was frustrated
Read my Bible
Watched some inspiring video clips
I had to be active at work and while doing laundry !
These steps plus some needed sleep helped me get out of I don’t care

Matthew 11:28 Come unto me all ye that are heavy laden and I will give you rest unto your soul.


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DSJB9999's Photo DSJB9999 Posts: 6,706
7/16/19 2:40 A

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100 More DWL - Day 96 Pull yourself back up

1. Do tasks — tidy papers off breakfast bar, water and dehead flower in garden, shopping trip, phonecalls (I have been avoiding!)
2. Make music or listen to — my daughter and I put lots of Rock Music on You Tube and casted it to the TV, surprised my MiL I think but we enjoyed Rocking!
3. Get active — walked around the town to get the shopping sorted and the garden and also the village.
4. Read a book — Got out a Gardening book that I
5. Reflect — Did 10 minute guided meditation with my phone and You Tube.
I agree again with Phyllis days move on so fast and I also don’t make time to go back to reflect, perhaps I should do this when I am planning the activities at the start of the new day!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,272
7/15/19 1:30 P

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I just posted my five steps in my blog on my Spark page, but for reference - here's what I've done today

1. cleaned my extractor fan in the bathroom, got my food shopping done, took some second-hand clothes to the charity shop

2. listened to music on my phone (whilst sitting on the beach watching the waves)

3. walked 4 miles, went to yoga class

4. read my book for an hour this afternoon, on a bench outside, with a cup of tea

5. am going to a Buddhist meeting this evening, and have a relaxation meditation lined up on my phone for bed-time.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,893
7/15/19 10:54 A

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1. Do tasks — at work for starters, call for prescription refills
2. Make music — I think my song for the day will be 'Fame"
3. Get active — This is going to be a long day - work, pick GD up from dance at 7:15, etc. So I think taking the dog for a walk will work
4. Read a book — take my book with me to read while I wait for my GD
5. Reflect — I've been working on meditation. Calming.

Babs
SW Illinois - CST


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JUNEPA's Photo JUNEPA Posts: 14,432
7/15/19 8:58 A

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Day 96 Pull yourself back up

Any time clouds settle over you and make you long for the soothing comfort of pies and cookies, pull out this list and repeat the five steps. Keep the list handy and if you need it, do the steps daily for a while.

Today

• Write out your plan for the five steps. Include your own resources such as books or music.
Even if you aren’t feeling down, do the five steps at some point today.
• Record your response to this exercise, including how you felt afterward.

1. Do tasks
2. Make music (play it or listen to it)
3. Get active
4. Read a book (novel, biography, etc)
5. Reflect, do meditation or visualization.

General
I like that number 1 is Do Tasks because I always feel better when I do something rather than sit and stew, and doing something useful makes me feel better right away

1. Do tasks

If I am at home, house chores make me feel better. In general I avoid house chores because I would rather be outside, as a result, I am always behind and kind of feel like I can never do everything I should do in the house but when I am feeling down and I do something, and create more order than was present before, I feel good about it.



2. Make music (play it or listen to it)

While doing house chores, I am usually by myself in the house, and I like to blast satellite radio music, my favourite stations are juke box oldies, classic rock, 70s rock and country music classics. I also like to play CDs on repeat mode, one of my favourites is Maurizzio Pollini playing Chopin Studies

3. Get active

I love being active, but sometimes that is an escape from the house. Farm work, going for a walk or hike with the dogs, cycling, running, rowing, swimming:)

4. Read a book (novel, biography, etc)

I am in the middle of reading 1984 by George Orwell. Animal Farm is one of my favourite books but I haven’t read 1984 yet. One of the reasons I named my son Eric is because of George Orwell (his real name was Eric Blair) and also because of writer Eric Knight ( His book This Above All) and also because my son has a great-granddad Ettore and a great-granddad Riccardo

5. Reflect, do meditation or visualization.

Kriszta just shared her meditation routine with me and a quiet time meditating or reflecting does me a world of good

I do a meditation routine, that I learned at a 10-day course in May:
mindfulness of natural breath for a few minutes,
then a 'body scan' surveying the body from head to toe then toe to head,
and finally a few minutes of lovingkindness, wishing for all beings to be happy.


Today
• Write out your plan for the five steps. Include your own resources such as books or music.
Even if you aren’t feeling down, do the five steps at some point today.

1. Do tasks
- some housekeeping
- some business correspondences which have a deadline
- make a bullet journal for myself, my brother and my friend

2. Make music (play it or listen to it)
- juke box oldies today

3. Get active
- 15 minutes on the indoor rowing machine - I am trying to make this a daily thing first thing in the day
- 30 minutes walking with brother and friend

4. Read a book (novel, biography, etc)
- 1984 before I go to bed

5. Reflect, do meditation or visualization.
- do a Kriszta style meditation before going to sleep


Today play-by-play
6am woke up, checked my spark mail and messages, put ice on my swollen wasp bite (ankle), did some housekeeping, loaded and started the slow cooker
6:30 stood in line to get an appointment at the walk-in clinic, made an appointment for my friend who was in a car accident on Friday and is feeling sore today, made an appointment for me to get a tetanus shot which was recommended by the nurse on the medical hotline I talked to last night, went grocery shopping, went back to the clinic for my shot
9:30 am went walking with my brother and friend
10:30 went to order blister pack meds for my brother, forgot to get calamine lotion and witch hazel for my wasp sting
11:30 back home, turned on the music, made lunch, had lunch with DH
1 pm afternoon nap
2pm plan to make the bullet journals and do the business correspondence and tidy up the kitchen
6pm going out to dinner at a seafood restaurant with very good friends for their wedding annivesary
8pm plan tomorrow, meals, tasks, exercise
9 pm read
10pm go to bed - meditate before going to sleep


Edited by: JUNEPA at: 7/15/2019 (16:48)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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FUNLOVEN's Photo FUNLOVEN Posts: 2,679
7/15/19 8:40 A

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DAY #96 PULL YOURSELF BACK UP - ROUND 2

Linda tells us that "Most of us go through times when we feel down." No depressed, but a vague sensation, a cloud hanging over your head, when you yearn for food to help you feel nurtured and/or energized. I sure have experienced this! My post from our last round is just below and so I did a copy & paste with a bit of tweaking to update.

The 5 Step Plan for when your feeling down:

1. Do Tasks - Something simple and mundane that doesn't take a lot of thought.
I have found that a lot of clutter can really drag me down. And surely most of us gals find
cleaning a thankless, mundane task!

2. Make Music - Something inspiring or entertaining. Crank it up and let it flow throw you.
I have over 3000 songs downloaded into my phone, but I still have not gotten around to
organizing them into categories yet which will help avoid any of those sad, forlorn sounding
love songs.

3. Get Active - Find a way to move your body for at least 10 minutes.
I am learning to embrace this 10 minute rule more and more in my life.

4. Read A Book - Choose a novel, biography, the Bible, a book of poems, anything inspirational
and uplifting.
I still have an endless pile to choose from although not all of it is uplifting and/or
inspirational. I have bought two books of poems written by Danna Faulds and were
recommended by my Rejuvenation Yoga instructor. Another idea is to watch an inspiring
movie! The Hallmark Channel is always full of them.

5. Reflect - Fill your mind with positive images or thoughts. Meditate. Pray. Visualize.
SP still remains a great resource for this. IMHO it is the best. And, of course, I still have my
journal where I can work through my thoughts. There is something very healing for me in
writing things down.

IMPORTANT NOTE: I found it very interesting that Linda tells us we need to DO ALL 5 OF THESE steps, don't skip any of them, and preferably IN THE ORDER GIVEN for optimal effectiveness.


Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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MAWMAW101's Photo MAWMAW101 Posts: 12,611
7/15/19 7:41 A

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Day #96 Pull yourself back up (round 2) This will be a great Monday!

1. Do tasks — run the dishwasher, clear the counters & pay the bills
2. Make music — crank up “Fight Song” by Rachel Platten
3. Get active — going out to meet two friends from my past working days
4. Read a book — take the book to the front porch swing
5. Reflect — I’ve been missing this one
Our days move on so fast, I don’t always go back to reflect.

Edited by: MAWMAW101 at: 7/15/2019 (09:33)
Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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FUNLOVEN's Photo FUNLOVEN Posts: 2,679
9/23/18 8:32 A

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Day #96 Pull Yourself Back Up

The 5 Step Plan for when your feeling down:

1. Do Tasks - Something simple and mundane that doesn't take a lot of thought.
My daily "To Do" List is always readily available and will give me task ideas. I also subscribe to Fly Lady and her Cozi site for cleaning. I have found that a lot of clutter can really drag me down.

2. Make Music - Something inspiring or entertaining. Crank it up and let it flow throw you.
I have over 3000 songs downloaded into my phone, but I don't listen to them much. This music is from the collection of CDs I have collected over the years.

3. Get Active - Find a way to move your body for at least 10 minutes.
This 10 minute rule isn't new to any of us. When I'm feeling down one of the best remedies for me is to get outside into the fresh air. I can either go for a walk or work in my perineal gardens.

4. Read A Book - Choose a novel, biography, the Bible, a book of poems.
The selection is endless and I have a good supply piled up! The idea is to do an activity that is nurturing, something that is "feel good". So I like Linda's idea of skipping the self-help books at a time when my thoughts are a bit darker.

5. Reflect - Fill your mind with positive images or thoughts. Meditate. Pray. Visualize.
I have an abundant number of resources for this here on SP. Writing in my journal is very healing. I also have my Rejuvenation Yoga that I can attend.

I found it very interesting that Linda tells up we need to do all 5 of these steps, don't skip any of them, and preferably in the order given for optimal effectiveness.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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PAULALALALA's Photo PAULALALALA Posts: 27,155
9/21/18 11:36 P

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1. I sewed buttons on two shirts that had been sitting in the mending stack upstairs...forever.

2. I downloaded some free music geared especially for spin rides, and ...

3.... sat on my spin bike and pedaled slowly without resistance (not supposed to get heart rate up too high for another week post surgery) for about 15 min.

4. Read -- I've got a library book I've been enjoying and I read on it today.

5. I've got a "thought for the day" type book I've been reading a page a day out of. Like many of you, I also find a lot of inspiration on SparkPeople.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,893
9/21/18 10:36 A

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Wonderful ideas.

My list -
1. Meditate. I've found that it has a calming effect when I feel stressed. Yet it also gives me energy. Sounds odd. But it's true.
2. Yoga stretches. I'm so glad I have been doing my yoga work. Feels fantastic.
3. Journal. Get it out, write it down. Then I'm half way to getting rid of whatever is my problem.
4. Spark! There's so much on SP. I find inspiration, comfort, help, support in the blogs, in posting on my teams and reading what others post. It's endless help.
5. Read.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 11,090
9/21/18 9:44 A

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emoticon Everyone! Carpe diem emoticon Seize the Day emoticon
emoticon Cat emoticon "Feeling Groovy" song u.nu/-nu1 emoticon
emoticon Gloria emoticon Positive People - sharing experiences

Edited by: AURA18 at: 9/21/2018 (10:03)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
CAT125's Photo CAT125 Posts: 28,609
9/21/18 9:23 A

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Day 96 Pull yourself back up




emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

emoticon emoticon emoticon emoticon
emoticon emoticon emoticon


Cat, in Florida
Eastern Time Zone


Pounds lost in 2020......


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MAWMAW101's Photo MAWMAW101 Posts: 12,611
9/21/18 8:10 A

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Day #96 Pull yourself back up
1. Do tasks — sweep the kitchen
2. Make music — crank up “Fight Song” by Rachel Platten
3. Get active — clean front porch
4. Read a book — take the book to the front porch swing

Phyllis ~~
Indiana - Eastern Time

20/20 Vision- What we focus on expands. “Never give up on the dream!”


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GLORIAZ's Photo GLORIAZ Posts: 1,326
9/21/18 7:14 A

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Thanks for the great ideas to try! emoticon
1. Read messages on 100 days.......always an inspiration
2. Reach my step goal
3. Make healthy choices
4. Spend time with positive people
5. Try something new...........some many things to learn

This is a great idea.......I will review this list everyday! Thank you emoticon



One day at a time!


Gloria.
EST Pennsylvania
2017 Spring 5% Challenge Tiger Monarchs
Biggest Loser Summer Challenge Golden Phoenix
Biggest Loser Fall Challenge Golden Phoenix 2017


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CD13384562 Posts: 7,356
9/21/18 4:22 A

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1. Close my eyes and breathe! Deep breaths in and out times 10.
2. Walk
3. Journal
4. Water and more water
5. Healthy protein

SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,272
9/21/18 2:48 A

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emoticon
Thank you for sharing some great research there, Maribeth. I feel I am on the right path!

Today's lesson is a great kick-starter on those sluggish days. Like today! It is dark, grey, I have work later - I just want to curl up with a book!

#1 do a mundane task - clean my kitchen sink

I came across Fly Lady a few year's ago, and although I don't manage to keep up all the time, her method of keeping us going is similar. She starts with Shine Your Sink!

m.youtube.com/watch?v=yTUvl7
I4PR0


#2 put on some music

I love to use jango (www.jango.com) on my computer. I often choose a 'mood booster ' playlist, or Indie Sweater Weather. It is easy to switch from one genre to another as the playlists are displayed.

#3 active 10 mins

Yoga is usually my most manageable exercise when I'm feeling droopy. But if I can get myself out the door, a walk is great!

#4 read

No problem! I always have a book on the go. Taking time out to read is really nurturing.

#5 reflect

I think I use Spark People for this. I have my team posts, personal blog, and a Community Journal. These are all helpful.I

Today's report!.
1) I Sparked
2) I went for a walk
3) I found myself humming while I walked
4) I listened to a story on the radio
5) I sat drinking tea and reflected on how much better I felt
emoticon

Edited by: SWEETENUFGILL at: 9/21/2018 (05:58)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
s.asp




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AURA18's Photo AURA18 Posts: 11,090
9/20/18 5:53 P

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Day 96 Pull yourself back up u.nu/ed1o
5Ws of Wellness (Steps to get back into daily routine)
1) Weigh-in daily
2) Water count 8+
3) Watching what I eat (Whole foods, LC/MP/HF)
4) Waking outdoors (improves meditation & sleep)
5) Work-out daily - Combo: muscle strengthening, cardio & functional activity
~~~~~~~~~~~
I have hypothyroidism and need to balance my hormones bit.ly/2pmyIqO
It's a health challenge! Ultimately, food is medicine. Through trial and error I can discover nutrient dense food. Also, supplements if my body can't absorb essential and healing nutrients in whole foods. Experimenting I will be taking steps back, still progress!
I'm learning emoticon
More steps along HealingPath u.nu/2ugq u.nu/tmok bit.ly/2NWtxM6
Subliminal & Ambient Music bit.ly/2PNwsnq

Edited by: AURA18 at: 10/1/2018 (11:54)
Maribeth MN CT Black Panthers draxe.com/ dance u.nu/ixjy planks u.nu/9w-u hands u.nu/httpsunu7lag
bit.ly/BLC41
CD13384562 Posts: 7,356
5/8/18 10:28 P

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Day 96 Pull yourself back up

Any time clouds settle over you and make you long for the soothing comfort of pies and cookies, pull out this list and repeat the five steps. Keep the list handy and if you need it, do the steps daily for a while.

Today

• Write out your plan for the five steps. Include your own resources such as books or music.
Even if you aren’t feeling down, do the five steps at some point today.
• Record your response to this exercise, including how you felt afterward.

Link to Day 95 www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021204


Link to Day 97
www.sparkpeople.com/myspark/
team_messa
geboard_thread.asp?board=200
58x211
94x69021210


Edited by: CD13384562 at: 5/19/2018 (17:24)
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