OUTSMART YOUR TIME BANDITS
Find more minutes for yourself!
If you’ve ever gotten to 7 p.m. wondering where the day went, join the club. It’s hard enough tackling your to-dos, veer mind good stuff like prepping healthy meals, exercise, seeing friends …. To find more time for what you want to do, cut back on things that are unproductive, not enjoyable, or both!
- IDENTIFY your time bandits. Becoming mindful can help, especially if you target activities that sap your energy and your good mood as well as your precious time. Common culprits:
- FLIPPING CHANNELS
- SURFING THE INTERNET WHEN YOU’RE BORED
- LOOKING AT EMAILS FREQUENTLY
- SCROLLING THROUGH SOCIAL MEDIA SITES
- PLAYING GAMES ON YOUR PHONE OR TABLET
- CHECKING THE NEWS OFTEN – especially “bad news” stories that increase anxiety
- ELIMINATE that main time bandit. Again, mindfulness can help (“Hmm, I’m reading ’10 celebrities who haven’t aged well,’ I’d rather do something else.”) Other ideas:
- Set a timer for screen time
- DVR your favorite tv show(s) and what only that show
- Control internet wandering with apps like anti-social (anti-social.cc) or rescue time (rescue time.com)
- Check email at specific times during the day
- Set a “mindless-time” budget for the week for those celebrity sites
- listen to podcasts or books on tape while you commute
- do grocery shopping online
- REPLACE it with something that helps you succeed or brings you real pleasure. For inspiration think of your dream day. What would you do if you had no chores or obligations? Family fun, a baseball game, a hike?
What are your main time bandits? What is your time bandit strategy? What is your dream day activity?
HELLO MY NAME IS AWESOME! (YES, YOU!)
Even on days that don’t go as planned, you have something to be proud of! Think positive: It can help you stay the course.
The power of positive thinking isn’t a myth. In fact, people who believe they will succeed at weight loss are more likely to do it. It’s especially helpful on not-so-good days. (Yes, even then you’re likely to find a bright spot.) Focusing on the steps and actions that keep you moving forward can help you deal with setbacks, stick to your Plan, and maintain weight loss. Take a moment or two to walk through your day yesterday, opposite, and see how you were awesome!
Daily Report (fill in the blank)
Yesterday was a _____________(GOOD/NOT-SO-GREAT) day for me. Some events were typical for a ____________(DAY OF THE WEEK): I did ______________(ACTION), ______________(ACTION), and______________(ACTION). As for my Plan, I found it ______________(Adjective), to stick to my points plus budget; i ate mostly __________________(FOOD CATEGORIES), and I am pretty ______________(EMOTIONAL ADJECTIVE), about my choices. Thinking back over my food choices, I am glad that I do ______________ (ACTION). It’s something I might not have done before I joined Weight Watchers. I plan to build on this positive step by doing ______________ (ACTION) in the future. When it came to activity, yesterday I ______________(VERB), which felt _______ __________(EMOTIONAL ADJECTIVE). One thing I’m proud of is ______________(noun/verb); it helps me realize ___________ _________(helpful thought). If I compare yesterday to a day before Weight Watchers, I can see ______________(sign of change). Every small step I take – even on the bad days – brings me closer to my goal. And that’s awesome!
Try doing this exercise (just a quick mental scan) each day. To keep in mind your everyday awesomeness, create a short personal phrase or affirmation.
Be Your Best Self.
Embrace your possibilities and live your dreams! Discover – and unleash – your inner AWESOME!
“If you can imagine it, you can create it; if you can dream it, you can become it.” – William Arthur Ward
Consider all the things that make up you: your characteristics, habits, beliefs, strengths, responsibilities, relationships, and so on. If those things were separate pieces of luggages, what would you take with you to the future? What would you leave behind?
We can all imagine idealized versions of ourselves. There’s power in that self creation; it’s the first step to actually owning that identity. When you change how you see yourself, you change your world. Being your best self opens you up to so many possibilities: healthy living, loving relationships, and fulfilling work.When those parts of your life are thriving, positive choices become second nature. As the saying goes, “Happy people make healthier decisions!” Meet your best self, opposite.
Best Self Portrait
THINK ABOUT YOUR “DREAM” SELF. HOW WOULD YOU DESCRIBE IT?
My best self is ________________ (positive adjective) and __________ (positive adjective). My best self likes to __________ (healthy action) and ____________ (healthy action). When faced with a challenge, my best self thinks ______________ (encouraging thought) and _________________ (effective action). On a typical day, my best self chooses to eat __________ (healthy food) and __________ (healthy food). In a typical week, my best self gets in a few workouts, including ____________ (exercise/activity) and _____________ (exercise/activity). My best self takes time out for relaxing, restoring breaks such as ___________ (enjoyable action). Over all, my best self feels _________ (positive emotion) about life. If a new weight watchers member asked for my definition of success, my best self would say “____________”(positive motto).