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20YearsandCounting

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I'm working with something I found on The Mighty (mental health support website)  called '52 Small Steps'.  It's a more manageable version of a New Year's resolution. Basically you pick a general area - for me that is getting healthier - and plan out small steps you can do each week towards that goal.  It helps turn One Big Scary Thing into 52 smaller, I Can Do That things. 

My resolution is related to physical health - which changes I know will help improve my mental health. 

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'Improve physical health by getting in shape and eating less and healthier.'

Sounds pretty vague, huh?  Exacto, my compadre.  It's big and vague and nebulous, and the nebulousity (it's a word now)  is intimidating in its size and vagueness.

So I'm breaking that down into 52 (well, actually I'm working on 50, because I've already procrastinated a week away) steps.  I'll put them here, both for my sake, and just in case there is one other person in the universe out there who might accidentally be inspired or some sh*t.  My doc has already told me that I should be walking a mile a day - this was in response to my informing him of my not so successful attempts at interval jogging.  Don't be impressed - being the good little procrastinator that I am, this convo with doc took place well before Thanksgiving.  Hey, I got there, all right?  Focus on the positive, people, work with me here! 😉 So here is my run down so far - likely it will be adjusted as time goes on.  I still have to finish out the 'healthier eating part'. 

A.  Make walking a habit 6 days a week.  Once established, 5 days will be acceptable, given weather or health concerns.   At least 1 mile and 20 minutes.  Current paths are 1.1-1.2 miles & take 20-23 minutes. Over is preferable to under.  [est. 4 months]

Week 1: walk 3 days this week

Week 2:  walk 3 days this week

Week 3:  walk 3 days this week

Week 4: [1mo]  walk 4 days this week

Week 5:   walk 4 days this week

Week 6:  walk 4 days this week

Week 7:  walk 4 days this week

Week 8: [2 mos]  walk 5 days this week

Week 9:  walk 5 days this week

Week 10:  walk 5 days this week

Week 11:  walk 5 days this week

Week 12: [3 mos]  walk 6 days this week

Week 13: walk 6 days this week

Week 14:  walk 6 days this week

Week 15:  walk 6 days this week

Maintain walking 6 days a week for at least 1 mile and 20 minutes.  Gradually increase walking time to 30 minutes a day.  [est. 4 months]

Week 16: [4 mos]  walk 6 days, for 23 minutes minimum

Week 17:  walk 6 days, for 23 minutes minimum

Week 18:  walk 6 days, for 23 minutes minimum

Week 19:  walk 6 days, for 23 minutes minimum

Week 20:  [5 mos]   walk 6 days, for 26 minutes minimum

Week 21:  walk 6 days, for 26 minutes minimum

Week 22:  walk 6 days, for 26 minutes minimum

Week 23:  walk 6 days, for 26 minutes minimum

Week 24: [6 mos]  walk 6 days, for 30 minutes minimum

Week 25:   walk 6 days, for 30 minutes minimum

Week 26:  walk 6 days, for 30 minutes minimum

Week 27: walk 6 days, for 30 minutes minimum

B.  Eating less and healthier.  Two meals a day, three snacks a day. Do not limit portions or foods yet. Use mints or mint gum to help limit snacks to three a day.  [est. 4 weeks]

Week 28: [7 mos]  2 meals, 3 snacks

Week 29:  2 meals, 3 snacks

Week 30:  2 meals, 3 snacks

Week 31:  2 meals, 3 snacks

Week 32: [8 mos] 2 meals, 3 snacks; low fat dairy

Week 33:  2 meals, 3 snacks;  low fat dairy

Week 34:  2 meals, 3 snacks;  increase veggies

Week 35:  2 meals, 3 snacks; increase veggies

Week 36: [9 mos]  2 meals, 3 snacks; increase veggies

Week 37:  2 meals, 3 snacks; increase fruits

Week 38:  2 meals, 3 snacks; increase fruits

Week 39:  2 meals, 3 snacks; reduce red or fatty meat

Week 40:  [10 mos]  2 meals, 3 snacks; reduce red or fatty meat

Week 41:  2 meals, 3 snacks; reduce red or fatty meat

Week 42:  2 meals, 3 snacks

Week 43:  2 meals, 3 snacks

Week 44:  [11 mos]   2 meals, 3 snacks

Week 45:  2 meals, 3 snacks

Week 46:  2 meals, 3 snacks

Week 47:  2 meals, 3 snacks

 

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Hi Twenty,

Good luck with your plans.  I think programs like this often work.  The first thing I think when I hear a person say they're "Just going to quit eating," is that they are going to gain weight.  "I'm going to live in the gym, starting tomorrow," and tomorrow never shows up. 

Much better the way you're thinking.  Any way takes discipline or hell, I'd be doing some of it.  It's "weaning off" whether opioids or food, and the idea is to make changes small and gradual, so your head and your body don't object.  It often works and I know you'll will be able to do it.

best, Bulgakov

Edited by Bulgakov

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