Morning (afternoon, evening) Groovers.
Stepping into reality
Thought we might be a little less theoretical and philosophical, and a bit more practical today. Always nice to get out of our head and into reality. We all have behaviours and habits that we need to change and from time to time we all need a little encouragement and support, possibly a vigorous shove, to get under way. So I’m here today to give you a shove. You can relax and feel safe in the knowledge that I am a fully qualified and vastly experienced shover. I have shoved many over my journey, including a few statues who have made the job pretty tough. I know that some of you are career procrastinators who have been about to address certain less-than-desirable habits forever; always at the brink of something life-changing but never quite there. And that some of you have even started (four hundred times) but never actually maintained.
The caring sledgehammer
Knowing that many of you are perpetually waiting for the magical and mythical ‘right time’ (it doesn’t exist) and knowing that many of you struggle to create and maintain momentum, I thought that today I might give some of you a shove with love. You may even like it. I’ll be gentle. Gentle like a sledgehammer. A caring sledgehammer.
Yep, I want you to identify one habit which you really need to change right now. Not soon, now. Not when it suits you, now. Not when you’re comfortable to do so, now. It can be any behaviour which is impacting negatively in some area of your life. It might be about food or exercise, it could be alcohol or drug related, it could have something to do with how you treat yourself or others, it might pertain to work, home or somewhere else. It may have something to do with how you deal with or react to certain situations, circumstances, events or people. It might be about your lifestyle, your finances, your long-term goals or perhaps some other kind of destructive habit (lying, stealing, violence, self-abuse, obsessive behaviours). You know what you need to change.
We all want to move from the negative to the positive in our life, that’s why we come to this site. But there needs to come a time when we stop planning, talking and thinking and start doing. Thinking doesn’t create change, doing does. Some of you think too much and do too little. You know it.
One habit at a time
The reason I want you to identify one habit (only) for this 28-day project is because the more things we try to change in a short time, the less likely we are to maintain those behaviours (what we want) and create life-long results. By identifying our single most destructive habit and addressing that in a strategic, practical and un-emotional manner, we greatly increase our chances of success. People who try to undo years of bad behaviours and change fifty habits in a short amount of time invariably fail. So let’s do what works.
Of course 28 days isn’t a lifetime but it’s enough time for me (and the other readers) to help you generate some momentum, build some enthusiasm and hopefully start to create some new habits, behaviours and attitudes to get you where you want to go over the long term. Of course I can only get you started, and of course, ultimately it all comes back to you. But for some of you, this little project might just be a life-changing process – if YOU make it so.
How to get involved.
Click on the comment thingy and tell me (us) the following.
1. The habit you’re going to address over the 28 days.
2. Why it’s necessary for you to change that habit.
3. Why it will be different this time.
Keep it short(ish), we don’t need an essay – just the facts Jack. If you are uncomfortable to leave your name then do it anonymously but keep in mind that public declarations can often be an effective way to create and maintain momentum. Name or not – it’s not crucial.
Even though I’m not particularly good at waiting, I’m going to make the official ‘start date’ of this little extravaganza next Monday (May 26). I’m doing this to allow a few days for people who don’t visit the site daily (shame on you) to get involved without missing the official start. Of course you can start in the next five minutes if you like, and for many of you that would be advisable. Either way, the official kick-off is next Monday and we’ll wrap it up on Sunday June 22 (RYL Workshop day).
Friday updates.
To keep you accountable and doing what you need to do, you will be required to submit a brief ‘update’ every Friday by clicking on the comment thingy at the bottom of that day’s post. That will help you stay focused, committed and proactive. Feel free to jump in and comment on each other’s goals and progress at any time. Encouragement and support is fundamental to success. If this concept flies, is well-supported and seems to be of value, then we’ll continue the process beyond the 28 days by using our forum.
Okay, stop over-thinking, get off the fence, click on the comment thingy and tell us what amazing things you’re gonna do over the next 28 days.
Ciao Kids.
Love this article? Sign up for my FREE Email Newsletter today to receive more articles like this, and my FREE Ebook!
Post Footer automatically generated by Add Post Footer Plugin for wordpress.
{ 111 comments… read them below or add one }
Woohoo! I’m first!
Thanks for the shove with love, Craig! I’m going to get more physically active in the next 28 days. From tomorrow I will be going to gym regularly.
The reason why this time is different is because I’m not going to make it an all-or-nothing approach. I’m going to do something tomorrow, be it treadmill, aqua aerobics or Pilates and I’m not going to beat myself up if I skip a day. All will not be lost. On Saturday I might walk to the grocery store instead of driving.
And when we go on vacation in two weeks’ time, I will do what I can. Just because I can’t do everything doesn’t mean that I can’t do SOMETHING.
All in all, for me this is an exercise of love, not a way of pounding my body into submission.
Craig your post is very pertinent for me. I need a shove – a bloody big one. I’d like to take part in the 28 day project. here goes….
1) the habit I’m going to address is procrastination. eg: I procrastinate about working out, school assignments, getting started on things I’ve talked about doing for ages.
2) I don’t like how it makes me feel. I feel lazy, unorganised, out of control. that sucks!
3) I have so much to gain by taking control of my life once and for all. I hate that “my demons” control me. Enough already!!
Alright:
I’m going to change my habit of hating cardio and I’m going to do cardio three times a week.
I need to do this to give myself the full on shove and help my other training along and to stop myself from being so lazy.
The difference this time is because I’ve decided its time to stop being half assed about stuff and go the whole way.
Hi Craig,
my habit that needs some work is fear of success. I have been trying for some years to develop an online business, I know what to do and how to do it, have everything I need to do it, but keep finding excuses not to get it done.
Frankly, it makes me feel like a failure and like I am letting my family down. I know I can make a success of this but I keep stopping myself.
This time, it will be different because I am seeking help rather than trying to sort myself out on this, I want to be the success I know I can be.
Thanks for providing this opportunity to get over this bad habit.
Cheers
Ian Campbell.
Hello C.H
This is another of your fabulous inventions.
I will get back to you before the deadline, because I need to think about it.
I appreciate the cooling off period.
Before I confess, I just want to know one thing…Who shoves you Mr Harper? Do you ever need a shove? Or are you “above shove?”
Okay, mine is to be in bed at a decent time (say midnight) and get a full night’s sleep. I am a bit of a night owl by nature which is fine if I had the luxury of sleeping in…but I don’t these days. Plus I notice I am SO much more productive if I get up at the crack-ass of dawn, which I like!
So to my midnight callers out there, let’s bring it forward to 10pm so that I can get in bed before I turn into a pumpkin!
I drink too much.
I’m not an alcoholic (I think) but I seem to require a drink every evening, and one inevitably leads to two or three or four. I get that buzz, but neither my wife nor kids seem to notice. But it worries me nonetheless.
So, for the next 28 days, I’m going to limit myself to one glass of wine with dinner. No scotch or gin. No second glasses.
Here’s to changing habits that need changing.
Dan (U.S.)
28 days!! I need the shove so badly. I need to be accountable for all I want to do. I always find some reason to not get it done. So here goes:
1) Physical activity everyday at least 15 minutes. It doesn’t seem like much but it is a start.
2) Eat healthier, I snack on junk because I am bored or stressed. I am so frustrated where I have let my body get to. I need to finally take control once and for all.
3) Create a budget and stick to it. I have allow my finances to get out of control. I need to take the plunge and get this ship turned in the right direction!!!
I keep thinking and planning and thinking and planning and do very little. I feel I am not ready yet so, I wait for I want to do it when I can be best at it.
In the next 28 days I am going to stop over thinking and planning and start doing to turn my life around.
Boy do you have perfect timing! Ive just started a 12week body scultping challenge.
My major focus during this is my eating habits. I have finally decided that my block of chocolate per day is affecting my ability to achieve my goal. who wouldve though;)
As an aerobics instructor it is my responsibility to look fit and inspire others. Thats why this time there are NO excuses.
Like many others, I needed that shove! Getting a bit complacent about exercise, so …
1) I will do some form of exercise for a minimum of 30 mins, at least 4/7 days a week.
2) I need to for my health, my sanity, & dare I say it … my sex drive! (apologies if tmi!) All of those things are nearing rock bottom.
3) I have recently made some changes in other areas of my life, it’s time for this big one now. This time it will be different as I am fully committed to it … even if I can’t “be bothered” or get “uncomfortable” as you say Craig!
Sus
Chch, NZ
1)I want to be a non-smoker.
2)It limits my health, the health of those around me, does not fit who I am, sets a bad example to my children and students, worries my loved ones and I dislike immensely that I have an addiction. It makes me feel weak.
3)I will get sick less. I will make quicker progress with my fitness goals. I will be able to participate with more ease in activities. I will stop damaging my body. I will have more cash to play with. I will have more time for things that add value to me instead of stripping it. My loved ones will be pleased. I will stop giving lame excuses about why I smoke.
Thanks for the shove Craig.
I’ve had a looooong think about this and I am going to address grazing/eating in between meals/pigging out.
I am going to only eat three meals and two snacks each day. None of those meals or snacks are going to be lollies or desserts or general junk. And definately none of it is going to be purchased when I pay for petrol! And no McD’s or HJ’s. Nothing purchased from a 7-11 either. Ooh ooh ooh AND nothing that can be purchased from a vending machine.
Sheeesh…looking at all that up there…I might get rich AND healthy!
{{hugs}}
Gunna
Good Morning Craig,
I have been in a destructive relationship for 6 years. I have asked my partner to move out & he is refusing. He believes his life is over without me in it. We have broken up twice before but i have always given in & let him back into my life.
This time is different. I am committed to leading a health life in the future. This includes emotional stability. This relationship is not conducive to this vision of my future.
I have booked in for RYL Workshop & fully intend to have him gone by then.
This is my time. I am a beautiful, intelligent, strong women. I deserve the best of the best. Let life begin!!! It begins today.
Go and get Physical Hanlie!
Consider yourself shoved PMC 1963 – procrastinate no more!
LJ – you need to change the attitude (hating cardio) and the habit… you can do it.
Hi Ian – you’re welcome Man.
Get busy, create momentum and stay busy – don’t overthink or you’ll talk yourself into innactivity.
Looking forward to your weekly updates…
Okay Anon 1.
Hello Kettlebelle – my life shoves me. Johnnie shoves me. And you guys shove me. Motivation, discipline, clarity and direction aren’t my biggest challenges – time and energy are! But I’m lovin’ it!
Early nights for you ( )
Hey Dan – good for you Man. Very honest and very humble. Do what you need to do – don’t waiver and I look forward to encouraging you along the way…
Hello LJacobi563 – I’ll be cheering you on. Well done.
Hi Anon 2. Start doing Dude. Cheers.
Melsy… choc no more…. ( )
I’ll be waiting for that weekly update on your exercise habits Sus… have fun
Hi Joh – great goal.
You might wanna set some progressive, specific goals (eg. 15cigs a day first week, 10 a day second week, 5 a day third week… and so on..)
Or… zero per day from now! – What ever’s gonna work over the long term for you.
Cheers…
Go Gunna!!
Hi Anon 3. You do deserve the best. Looking forward to your updates..
1. The habit you’re going to address over the 28 days.
Low Self Outlook, not to be confused with Low Self Esteem, Self Confidence, Low Self Regulation or Low Self Efficacy.
2. Why it’s necessary for you to change that habit.
My Low Self Outlook is detrimental to the way I feel about myself and I let other things fall apart because of this, it contributes to my depression, apathy and avolition.
3. Why it will be different this time.
I am currently at a point in my life where I need to take on this issue so that I can move forward with so many other areas. I think exercise can help combat the depression that stems from this problem. I have been more open with my partner about how some of these issues have come about and I am beginning to acknowledge that maybe I can’t change some of them, so it is time to find away to work around them and live with what I have in my life.
You didn’t specifically ask how, so for now I am going to commit to increased exercise and will give details on the next check in. I am also open to suggestions.
I’m going to quit smoking.
I’m relatively ‘new’ to the habit, in that for many, many years I was one of those annoying people who could smoke for a while and then stop when I got sick of it. But lately that habit has been creeping and I’d consider myself a smoker, proper.
So from Monday, I’m quitting. I’m not starting today as I’m about to get into a car with two other smokers for a weekend away! One last hurrah! Heh.
It’s necessary for the logical reasons, but also I’m getting so much fitter but noticing the effect that smoking is having on my lungs especially when I exercise. It’s got to stop. I’m going such great guns with the fitness stuff that I feel like I’m letting myself down with the smoking thing.
It’ll be different this time because I’ve never done it like this before, actually talking about ‘quitting’ instead of just not smoking anymore. I’ll see how I go with ‘cold turkey’, if I need to, I’ll buy some nicorette gum or something.
Thanks Craig!
Hey Craig,
I’ve obsessed about body,diet,exercise issues for most of my 52 years. Now I just want the self confidence to know I’m actually OK!
A couple other things on my list,
-I want to get off my bum & do the community work I keep talking about,
-(now this probably sounds odd!)I want the courage & confidence to get up & sing with or without my fellow band members, when opportunities arise.
Hi Leeza – thanks for sharing a little about yourself and welcome aboard… I look forward to your updates
Hi Emma – you could always hide their cigarettes so they can’t smoke in the car…
Okay, Monday it is…
Enjoy your smokey weekend!
Hey Lyn – they’re great goals – now get out and make them happen!
1. The habit – Overeating & portion sizes.
2. Its necessary cos I have a PT who works me super hard & I LOVE it, but to shrink, I need to eat less…. less is more? I eat healthily anyway, but just love to eat lots. So I will eat off a smaller plate & think about each mouthful.
3. It will be different this time cos I know I deserve to look & feel great. I have the determination. I’ve signed up for 2 PT sessions a week for 25 weeks. I have to wear a bikini or thong in front of some friends in 14 weeks time (cos I opened my big mouth & said I’d be thinner then)
Cool bananas
Pet
xoxo
Hello, what a great topic!
I have a food habit that has snuck in this year that is now out of hand.
The habit is to eat something sweet and unhealthy (i.e. a treat) either immediately after lunch, or as an afternoon snack. On a “good day” this is a lolly or small piece of chocolate. On a “bad day” this is a cake, muffin, slice, chocolate bar, or worse, two bad things.
As a chicky who only has 1.7kg to lose to get to 20kg weight loss and my goal weight, it is a no brainer that food habits are vital to change! I’ve got breakfast, morning snack and lunch under control.
I commit to a healthy afternoon snack (one around 500kj). I will choose from a piece of fruit, yoghurt, cottage cheese and crackers, tuna, fruit / muesli bar.
Why will it be different this time? Well, I’m comitting on line to something specific rather than just watching what I eat overall. And (here’s a big plug) – it’s through using my food and training diary and recording how I feel when I eat and what I eat and what time that I even noticed it was going on…..
cheerio
Miss Jojo
Yep, looking forward to a good shove into bed…
Hi Craig
This is a fantastic idea this project. I really need a shove to get myself back into gear. I’d like to take part in the 28 day project. so….
1) The habit I’m going to address is mindless eating, especially at night time, due to stress, emotional eating, boredom, I need to think about what I am eating before I put it in my mouth.
2) I need to control my eating before I gain more weight as I have gained 30kg over the last 3 years after previously losing 45kg, mainly for health reasons as most of my family are diabetic and I may end up that way if I don’t change, and also to feel better about myself, be more confident, and feel fitter.
3) It will be different this time because I really want to do it and I need to for my healths sake. This time I need to take control and finish what I have started!
1. The habit I am going to address is my obsession with diets and my non ability to stick with just one.
2. It is necessary for me to change this habit because at the moment this habit is doing my head in (it consumes my mind). I obsess about what diet to do everyday, all day. I am on a diet merry go round. I start a diet today then by lunch time convince myself that I feel deprived (even though I am not hungry) and that healthy eating won’t work and that a meal replacement diet will. So that afternoon I will binge eat because I am starting “the” diet tomorrow. The next day I start the meal replacement diet. Then by lunch time I am starving, binge eat and decide to start another diet the next day. The cycle just keeps going around and I keep getting fatter. I know that if I just stick to healthy eating and exercise I will lose weight, but I can’t get that into my head or accept that it will work if I just do it.
3. It will be different this time because I am sick of this consuming my life and thoughts. I am sick of over thinking things. I want to stop food controlling my life. I don’t want to be morbidly obese anymore. I want to be free – in mind and body!
I am going to change this habit by throwing out all of my diet paraphernalia. I will commit to one diet that is sustainable – Weight Watchers (which will teach me how to eat correctly) and I will exercise for 60min each day.
Fantastic challenge!
1) My goal is to change my emotional/compulsive eating habit.
2) Why? Because I’ve been dealing with this on and off for too many years now and I feel like I’m always making excuses (I was alone and lonely…I’m working on it…it takes time, etc)
3) This time it’s different because I can’t wait for this issue to change. It’s like you said – “thinking doesn’t create change, doing does.” I know what habits I need to change (or create) so now it’s just a matter of doing them.
Great challenge!
1)The habit I want to change is emotional/compulsive eating.
2) Why? Because it’s about bloody time. I’ve been dealing with this issue on and off for too many years and I find that I know what I should be doing, but I’m not doing it (just as you said – too much thinking and too little doing!)
3) This time will be different because I’m tired of living this way and tired of making excuses. I’m always saying that “I’m working on it” but waking up each day expecting the problem to go away and not doing much about it won’t make it go away. It’s time I started taking action!
Get on it Pet ( )
Good work Miss Jojo…
Kettlebelle… zzzzzzzzzzzz ( )
I’ll be looking for that update Kirsty… no more junk for you!
Hi Hayley…. you over-thinker.
You know what to do and you’ve known for a while, right? Stop getting in your own way and give your body what it needs rather than your head what it wants…
Sometimes we’re so deep, analytical and cerebral that we don’t actuall get much done!
Let me know how you go ( )
Hi Duff’s girl – there’s a few of you in that cycle – good goals you’ve set. Less thinking, more doing. Structure and accountability will suit you more than ‘free-styling’
( )
1. Getting out of bed at 7am every morning rather than 8 and doing no exercise (aim – to make this a non negotiable habit and I have done it yesterday and today) and going to the gym mon, wed fri mornings no excuses, just do it!! I have my fitness assessment tomorrow at 11 so I have already started.
2. I want to make decisions that I stick to, I want to succeed and not battle with my weight yoyoing. I am going to be the turtle (plodding away and succeeding) not the hare (going in hard and quitting) for the 1st time.
3. Why it will be different? Now I have a new attitude I feel anything is possible and I have no doubt I will follow through with my decision. I am not doing it for an event I am doing it forever…
Hello eggcarton… all makes sense to me. Good for you – look forward to your updates.
Hi Craig,
1. The habit I am going to address is my lack of organisation
2. It’s nessecary for me to change this habit because it starts early and kills the rest of my day – I sleep in, I don’t pack my lunch, I buy my lunch instead, I don’t save money, I don’t get anything out of the freezer for dinner, I don’t plan my meals, poor food choices, feel rushed and exhausted by end of day so brush off exercising that I could have done in the morning if I hadn’t slept in….. you get the idea….
I don’t mind a bit of chaos – but this is beyond a joke!!
3. It’ll be different this time because I am starting to annoy more people than myself…. not good!
I am going to eat no more than 200 calories after 6pm. I have said that I will do this before but this time I am going to schedule activities in my evenings to help prevent the boredom that has sabotaged my previous attempts.
Hi Annie – go you!
Hello Anon 4. 200 cals! Look forward to your updates – cheers
Love it!!! Goal setting is very close to my heart. I’d love to share some information with the bloggers that might help with their goals. Take it or leave it… The important thing is to be doing not saying.
When setting a goal, I like the SMART approach.
S – Specific – Goals should be written in present tense with dates and times. Eg Instead of saying “I want to stop smoking” try “I will be a non smoker by 22 June”. And write it down!!! If you dont connect to paper you wont connect to reality!!
M – Measurable – If you currently smoke 20 cigarettes, set yourself a time line. Week 1, 15 per day, Week 2, 10 per day and so on.
A – Action Focused – If you haven’t noticed, putting pen to paper is paramount for successful goal setting. Write down your goal, put in a time line and take action every day. Baby steps every day and the big picture will take care of itself.
R – Realistic – Dont set yourself up for failure. Goals are best when they are balanced between safety and risk. Be ambitious but dont lose your passion through unrealistic expectations.
T – Time Focused – Put a date and/or time on it. Otherwise its not a goal, its a wish!!
Finally, change the “I want” to “I will” and results are coming your way…
THINK – SEE – BELIEVE
Thanks Goal Power…
Ok, my behaviour change:
1) Earlier to bed so I can get up at 6:00 to exercise my dogs. It will be dark, but I need to do it early because I am not good at using my time- it stuffs my day up if I leave it too late, or I end up piking out.
2)It will get me fitter and more disciplined generally.I want this to be a long term habit, building on and supporting other healthy habits.(not to mention good for the dogs!)
3)It will be different this time because I’m going to start my change the night before, with herbal tea, relaxing and going to bed early.
Hello C.H
Well, Ive come up with one thing-my lack of sleep.
I hook up with your website and Im hooked, addicted with the whole thing.
I need to get 8-9 hours a night.
Your contributing to my addition and you dont even know it or me, so there is no point for me to leave my name-you can call me anon because even if you knew my name you dont know me and I just know you as C.H.
So, it is one thing, but I dont know if it is ‘the thing’ because Ive still got time to think about it.
Thank you
Anon 4, The 200 calorie limit after 6 pm sounds real good, that is something I should think about as well. I look forward to your update Friday to see how it goes!
Good work Briar…
Hello Anon 5 – you mean my site is bad for your health
Yep, your site is just like crack!
The habit I want to change is snacking on unnatural and unhealthy foods that don’t nourish my body.
I want to change this habit because my body and I both deserve this.
It will be different this time because my intention and attitude is different. I want to take better care of the vessel that will carry my soul through this life.
Triple G
Just like crack… Hmm
Hello Triple G – what a deep soul you are for such tender years… ( )
Why thank you
I have you to thank for a lot of my personal growth
Have an amazing weekend ()
At the risk of sounding flippant. I really need to stay away from the computer more, it is such a time waster. Can blogging be considered an illness? Right now I need to clean the house but sending off this comment is much more enjoyable. Maybe I should restrict myself to one hour of blogging at one set time and then no more.
Ok I’ll go and vacuum right now.
Hi Craig,
How are you? I’ve read so many posts of yours before and passed them onto friends who need the motivation, but I am the one who really needs it!! I use my busy life as the excuse for not being fit. I am reasonably healthy but lack energy and strength due to carrying around an extra 10 kilos of blubber. This leads to a poor self image, low confidence, blah blah blah………
My first thought on reading this article was “great idea but I can’t possibly join in as I am off for a 6 week field trip to the bush in a few days, and I won’t be able to fit in the exercise”. But my second thought was, “Well, if I can’t exercise, what can I do?”
So, over the next 28 days I will work on my slack eating habits. I will eat sensible amounts, and will eat the healthiest options available. I will avoid excess sugar, and avoid foods (such as dairy) which I know make me a little ‘off’.
Nourishing my body properly will give me more energy, and clear my mind. I will try to fit in some exercise, but as my field trip will be very physical, I am not going to worry about it too much. I need to accept that my life IS busy, and I need to work around that, end of story!!
Looking forward to checking in and seeing how everyone else is going.
Cheers Blonde Doctor
I will start by saying that I wish everyone who has had the courage to write their goals in the comments so far are successful in achieving their goals during the next 28 days.
I have been thinking about the following over the past day or so. This may come across as negative towards a 28 day habit change but I will go ahead. I think the idea of a 28 day time frame is flawed because it gives one the option of returning to the “bad” habit on the 29th day.
I had a habit that I wanted to change, and I was finally successful after a number of attempts. The main reason for my success was that I never allowed myself the option of returning to this habit and I keep myself accountable to what became my new habit every day.
What I learnt during this particular habit change is something that I have now applied to the elimination of another bad habit – being the purchase and eating of junk food at work – which I will be successful in because it’s a permanent habit change and because I have stopped “talking” about it and am actually “doing” it.
Thanks for another though provoking post, Craig
In recent months I have started my own blog on Football, after much prodding from a mate of mine. I have always been scared of putting my opinion out there. SO that is one thing I have changed.
Secondly, I resigned from my job of 13 years yesterday and am looking forward to my next challenge.
I know need to address my exercise routine. Currently I am committed twice a week to a group down at Currumbin beach but I need more. I have said I will do the 10km event at the Gold Coast marathon. So I WILL TRAIN for this event and I WILL complete it.
This is necessary because I rarely follow through with these types of challenges. I have made some life changing decisions recently and I want to make more.
It will be different this time, because I have seen and felt what it is like to commit to change in recent months.
Thanks for the Shove Craig
Hi Blonde Doctor – well done on making that decision and finding a way to get involved rather than finding an excuse.. I look forward to your updates ( )
Hi Ben – thanks for your honesty and your thoughts. The idea behind 28 days is that it will be a starting point and a springboard to long-term change… my experience tells me that (initially) people find it easier to get their head around four weeks than they do around four decades… hopefully the four week process will create some momentum and some new habits for those involved… cheers.
Wow Terry – that’s some big decisions – well done. Sounds like you’re in the zone – keep it up and keep me posted…
Hi Craig,
Great idea!
1.The habit:I tend to stop working out when I overeat or have gained a couple of pounds
2.This habit needs to be changed because it keeps me stuck in a body that never really gets totally in shape.
3.It will be different this time because it’s time to change what is obviously not working.
I Commit to working out 6x per week no matter what the scale says!
Thanks
Faith
Hi Faith. Get to it! ( )
Ok I’m in! I can commit to 28 days! (Wow Duff girl and I have the same issues – I feel your pain!)
I will commit to
1. Exercising for 30 minutes x 6 days per week, regardless (no excuses)
2. Follow the weight watchers program to help with the food stuff.
Thanks Craig for this opportunity and for your continuing encouragement and support – You have a fantastic site!!!!
Also the DVD/Cd Renovete your Life was great.
Craig I will cut back to 10 a day from tomorrow and then 5 the week after, totally becoming smoke free on Monday 2nd June.
I also neglected to answer number 3, properly.
It will be different this time because I have lost excess weight and am not concerned about gaining it due to having changed my lifestyle, permanently adopting exercise and healthy eating. I have no one pressuring me so it is intrinsically motivated, rather than to please someone or get them off my case. I have told you of my intentions so I feel nervous about not keeping my commitment (if all you say about yourself is true:)). Thanks Craig
Okay, the habit I am going to change is Binge Eating. I only do this about once a week but that’s once too many, and often leads to another day or two of feeling guilty and feeding that guilt with food! It is a perpetual rollercoaster of guilt and trying to get back on track. And it makes all my usual exercise and healthy eating seem pointless.
THe reason it’s going to be different this time is because I WANT THIS CHANGE. I want to be healthy all the time,not just 5 days a week. And i’m going to be accountable for it, I’m going to count each day of non-bingeing as a success.
Alrighty Craig and co!
I’m in on this!
MY thing for the next 28 days starting on 26 May 08 is to
* Make sure I’m in bed, lights out at least 6.5 hours a night, 5 nights a week! That still gives me 2 nights a week to ‘slip a bit’ for if life is TOO GOOD but will mean that MOST of the time I’m in bed for a decent period of time!
Lately I’ve been working LONG days, always active and busy, doing reasonably OK with training but have existed off 4 hours in bed a night on average which meant:
* ‘kick’ giving strong hot choc wake up drinks when I arrive at work, followed by more junky eating and then too much cheese to compensate for sugar overload.
* Probably reduced productivity by end of day, and less training efficiency
* Weight and fat gain which I hate, hence the bad dietary choices.
* A feeling of being ‘in limbo’ instead of moving ‘forward’.
I get up early every day between 3.30 and 4.45am normally. This weekend I had the BEST sleep ins 2 mornings in a row till 9am, straight sleeps of 8.5 or 9 hours, blissful!
This will be DIFFERENT cause it just WILL be, will skip the ‘optional/tomorrow’ tag with it!
Pip
Hi Deso – glad you enjoyed the DVD.
Glad you’re aboard the 28 day project too..
Cheers.
Good work Girl12 – binge no more!
( )
I wondering where you were Pip…
( )
Ciao Craig,
).
my goal is to loose 2.5 Kg.
In the last 4 months I’ve increased my weight because of bad food habit and because I’ve almost stopped doing some kind of trainig (walkin or running).
So I want to start again walking in the evening(almost 7500 steps or 50 minutes) or having a short run (15 minutes). In the past it did worked but it required constant commitment, which I completely lost in the last six months (you know the kind of things “today I’m tired, I worked hard in the ofice, let’s do it tomorrow and so on..).
So I want to exercice for three day at week (walking or running) at least and I hope this time it will be different since I’m reacting before thing go worse (last time it happened I increased my weight about 10 Kg
Thanks Craig
Ciao from Italy!!
Haven’t left this to the last minute – I was away for the weekend (just didn’t want you to think I was procrastinating).
I’m going to reduce my alcohol consumption in the next 28 days by having at least 5 alcohol free days a week.
Its an area of my life that I need to change – a crap habit I need to break.
Hi Craig
1. I am going to have 28 days without eating lollies and have chocolate only 2xper week and limit that to only 2 chocolate frogs on each day.
2. It’s necessary for me to change this habit to prove to myself that I do have the ability to break a habit I have had for many years. It will also help me with my training and who knows, I might even get a smaller butt from it – now that would be cool!
3. It will be different this time because I’ve just made it public and a non negotiable goal for myself. In the past I’ve just talked about it…alot.
Kx
Hi Squeak – welcome aboard.
Cheers…
Hi j9. Good goal. Cheers.
Hi Kylie. Welcome you lurker.
No more lollies for you!
( )
Hi Craig,
A few of your posts have resonated lately – in particular the one about making changes permanent instead of optional. I’ve allowed a lot of excuses about my weight gain – stress, changes at work, boss leaving, long working hours, busy weekends and so on. The fact remains that I am overweight because I eat the wrong foods, don’t exercise and don’t plan my meals for each day.
For the next 28 days, 28 months and 28 years:
1. I will stick to my eating plan for each day.
2. I need to lose weight because I am slowly killing myself.
3. This time will be different because I’ve taken a photo of myself and intend to take weekly photos so I now have something to look at to keep me accountable. I already have the meal planner, the weight loss tracker, the measurement table – I have every form of tracking and measuring available. Because that’s not working for me, and because I recoil in horror to see myself in photos, I have chosen that option to measure my success.
Thanks for the opportunity!
Cheers, Amaryllis
Wow …what a great concept. Have been away camping this past weekend so hope there is still time and room to jump on board.
HAbit to change – considering, worrying what people will think of me and what decisions I make and allowing it to influence me so strongly.
It is necessary to change this habit becasue it is holding me back from living the life I want – balanced, fun, adventure, filled with love, kindness and caring.
This time it will be different because I am coming from a stronger starting point, I know the big picture for my life and I have you all to keep me accountable!
Let’s do it!!!
Karen, McLaren Vale
Hi Amaryllis – you sound focused and organised – good for you.
Welcome aboard.
Hi Karen… naaaaah, not too late.
You’re in…
Go you!
Turning to food – specifically, junk food (i.e chocolate) when I’m stressed. It has to stop NOW.
It’s a particular stressful time for me – I have uni exams in 2 weeks. I don’t want to eat one more chocolate bar between now and end of exams.
Instead I will go for a walk or go to the gym or drink 3 big glasses of water.
This has to change NOW because I’m not getting anywhere with my fitness/weight goals because of my love-hate relationship with chocolate.
This time WILL be different because I need to get fit and lean for my pre-employment physical fitness tests to join the ambulance service are coming up within the next few months.
Hi Craig,
Well funnily enough, your posts and other inspirational people have motivated me to already make a change but I want to be a part of this 28 days stuff anyway!
My bad habit was snacking/nibbling after work before dinner (usually on not-so-good stuff), so now i always schedule my exercise in for straight after work or i work a bit harder and stay late so when I get home it’s time for my fiancee and I to eat dinner (no time to snack!).
So I am committing to that for another 28 days!
PS One of the things that struck me the most of all your posts, is ‘to be the person you want to be’ rather than dreaming about it all the time and just ‘wanting it’. For the past month I have been that person, I’ve exercised, eaten healthy and I’m loving it! Everyone else doing this challenge should just be the person they want to be, make it reality!
Will try to be less of a lurker and more of a contributor as you have given so much to my friend and I who regularly read your posts.
Thank you!
Lisa K
Hi Craig
Please count me in this has come at a perfect time for me.
I need to start exercising i have changed my eating habits with being prepared with setting a menu from week to week and trying healthy dishes but i just can’t seem to get motivated to start exercising.
As of today (Monday 26 May)i will start exercising 5 out of 7 days per week and no if or but’s about it.
This time will be different as instead of talking and rationalising it in my head it’s going to be staring me in the face which is a great thing!!
Love your work Craig you are the best!!
Leanne M (Melbourne)
Hi all,
I’d love to join this challenge – hope I’m not too late.
My habit that I will break is binge eating. I am not going to buy packets of junk food and eat it all in one sitting. If I feel the urge to do that, I will read a letter that I’ve written to myself about all the reasons why I shouldn’t, and eat something healthy instead.
I will do this for the next 28 days. I will then continue to do this after the 28 days are over.
Thanks for this accountability forum.
Yep count me in.
I want to stop eating after dinner.
Why it will be different is that I am making this public and I have to face Craig and Johnnie on the 22nd and what if they ask!
Andyx
I’ll be cheering you on Jules… ( )
Hi Lisa K… lurk no more!
Glad you enjoy the site…
( )
You’re in Leanne… ( )
You’re welcome Runner – glad you’re in..
Okay – so Sunday at 2:00pm was my last cigarette. It’s 10:36am on Tuesday and not a single wisp of smoke has entered my lungs. I’m okay…not even tempted, what the?
Let’s see how that goes, when I either have an alcoholic beverage (biig trigger) or a really stressful day (huuuge trigger) then I’ll talk about whether it’s easy or not!
Emma
Emma,
That is a great job!! I quit smoking 17 years ago and I can tell you that those triggers come and they are hard to get through, but you can get through them and you will feel great for doing so. When that urge to smoke comes, remind yourself of the bigger prize – your health!
Leeza
Hi Craig and everyone,
I’m late to sign up, but want this kick in the pants to deal with the last outstanding issue in a 20-year (ok I’m slow!)process of quitting smoking, gradually losing and maintaing a 60-pound weight loss, eating healthfully and getting fit. My outstanding issue is binge eating – not often anymore but it really sticks out in the sea of otherwise healthy eating. I know my triggers and have been experimenting with techniques to stop. So for the next 28 days from today (May 28), I will not binge eat.
Thanks everyone
L.
Ok…
If it’s not too late, I want in!
I have a terrible habit that I thought I broke…
As it turns out, I only bent it.
I doubt and underestimate myself constantly.
This deep rooted problem tends to
sabotage my efforts and achievements!
But I am clever and no one knows
… so I seem calm, cool, and levelheaded but beneath the surface…
not so much.
So beginning today (5/28/08), I will conscientiously, dash away those judgmental, negative voices and replace them with thoughts of encouragement!
Tami B
Hi I am a bit late as I have only just figured out how to get into it..lol
I need to get more active, I have lost 18.8kg in 18 weeks and Now I really need to get on with toning myself up which will help with the rest of my weight loss journey.
I have a couple of exercise dvd, so i will use them everyday and also do more walking
Thanks Craig for this awesome task
Michelle
Is it to late for me to join in?
I want to get on my treadmill. I want to get on there every day and do at least 20 minutes.
1 it is good for my cardio health
2 it is good for my brain health (serotonin)
3 my doctor said I have to
4 I want to lose weight
amanda
I came across this on 30 May .. but decided to start anyway. So, one week in I have been successful on two fronts. 1) I overdue the butter and toast – so I have given up butter for the 28 days. 2) I drink too much coffee – yes, I know we all have different ideas of what too much is … my wife says any coffee is too much! – so my commitment is 2 coffees a day, one I make one I buy (helps the wallet too! Craig, thanks for all the great stuff on your site. John.
so: This my first Friday post since the original “Shove.” I’m embarrassed, because I wasn’t really able to maintain my commitment to drink less — it has too much power.
Nonetheless, having made a public commitment (even to strangers) makes a difference. It reveals the gap between my ideals/promises/goals and my reality, where I can find a hundred rationalizations for not living up to those ideals.
So I’m going to try again during the coming 28 days — although I obviously haven’t gotten to Yoda’s point – there is no TRY, only DO!
I also console myself that it typically takes a smoker several attempts before it “takes.”
Good luck to all.
Dan
Oh Damn!
I have only just found the 28 day challenge! And the cut off time is tomorrow the 22nd! Looks like I’ll have to keep up the drinking…
Hello Craig,
1 thing I will do exercise everyday because health is wealth than only I can achieve my goals.
thanks
hi craig,
I m not able to do the excerise everyday.As I m not able to take time for it.
What should I do to be focus?