Welcome to the Saturday Morning Ritual I am Deanna your host for the hour.  Most people know that I love to track my habits.  Today I am going to tell you why it’s not the best strategy for everyone.  You will leave with strategies to remain consistent and accountable without tracking.

Get your journaling paper ready the ritual starts now.

Intro

When I was a kid my Saturday Morning Ritual was watching cartoons, now my Saturday Morning Ritual is to take time for me.  To reflect on the past week and set strategies for the week ahead.

• “Two heads are better than one” is why we join together as a supportive community to support our intentional growth.

• A special place where you can celebrate your success and grow from challenges.

• Keep you accountable and committed to goals and feel supported along the way

• Develop and hone your self-awareness and Adventure Mindset

• Overcome obstacles and challenges that keep you from reaching your potential

First, we have a ritual - Brain Body Connection, Success, and Setbacks and then more on TOPIC of THE WEEK

Brain Body Connection -

Movement is considered the human being’s first language. Movements strengthen the neural pathways between the brain and body. Learning, thought, creativity, and intelligence are not processes of the brain alone but the whole body.

Importance of Community -

• Support and Safety

• Connection and Belonging

• Influence - Community can influence and motivate us to invest in our well-being and bring positive change.

• Learning

• Acceptance

• Sharing

First Up - Let's take a look at the past week

Success - Share Your Non-Scale Victories

Journal Exercise -

What role did tracking or not tracking have in your success?

Pitfalls - Let's let go of the pitfalls

we can learn from them but we don't want to hold onto them

Journal Exercise -

What role did tracking or not tracking have in your setback this week?

The Topic of The Week- Be you

Do you ever feel like you should be different?  You should dress differently more girly, more mature, more put together?  Have you ever felt that way about money, you should earn more or live in a better place, a bigger house, closer to family.  Do you ever feel that way at work you do too much or too little your desk is messier or even neater than those around us?

We all feel the comparison at times.  Media is telling all sorts of things and it is confusing at times to know what is right.

That is why it is so important for you to be you - do you - for you.

Self-awareness is probably one of my favorite things to talk about.  It is right there next to habit tracking.  It is no secret that I love tracking.  Did you also know that I hate tracking?  Oh I do sometimes it can be tedious, suck the joy out of activities, and make me obsess over small things.

Since there are two viewpoints on tracking today we are going to be talking about methods to stay consistent and accountable without relying on traditional tracking methods.

These are skills that we will want to have at some point even if like me you love to track calories, exercise, sleep, and many other things.  These skills are great to have during vacations or diet breaks where we are less strict, for weight maintenance. Can you think of other applications of these skills?

Journal Exercise - How do I feel about tracking?  Does my body feel tense at the mention of it?  Or do I feel confident and in control?  How would you describe the way that it makes you feel?

Let’s first identify some ways that you can tell that tracking is not for you.  And let’s try not to get stuck in all or nothing here.  Maybe you enjoy tracking your exercise but not your food.  Maybe you like tracking your sleep and how it is impacted by when and what you eat but that is where you draw the line.  I am not here to judge I believe there is no wrong way.  The key is to take all the knowledge and find what works best for you.  And that might even be multiple strategies..

Back To how can you tell that tracking is not for you? Drop it in the comments

• Do you find yourself only tracking part of the day and stop as soon as you go over?

• Do you ever feel overwhelmed by knowing that you are accurate so you don’t?

• Do you get frustrated when things change and you can’t have what you planned?

• Do you feel like activities are less fun when you track steps, miles weights, reps, laps or something like that?

• Does it make time pass more slowly when you are trying to achieve a target?

• Are you unable to focus on enjoying what you are doing or what you are eating and overly fixated on the outcome?

• Does it ever make you feel terrible and disgusted about yourself?

Have you ever experienced the What The Hell Effect?  You induldge, aren’t so happy about it possibly regret it, then say what the hell and get some more? I have already ruined the day, the week, the month. When you give in you feel bad about your self so you want to feel good and unfortunately for a lot of people, food makes you feel better.

It is very possible that if these things are true tracking might not be the thing for you.

But how are you supposed to stay consistent and accountable if you are not tracking?

• SELF Compassion:In a fascinating study, researchers explored how self-compassion can influence our eating behaviors. They invited a group of women to participate in an experiment where they were asked to eat a doughnut within four minutes followed by drinking a glass of water to feel full. After indulging in the doughnut, some of the women received a message promoting self-compassion, encouraging them not to be too hard on themselves for enjoying the treat. The other group did not receive this message.In the second part of the study, the women were presented with bowls of candy and given the freedom to eat as little or as much as they desired. Surprisingly, the women who had received the self-forgiveness message ate only 28 grams of candy on average, whereas the group that did not receive the message consumed a significantly higher amount—about 70 grams of candy per person.What's intriguing is that the message of self-forgiveness didn't lead these women to eat more; instead, it seemed to have a powerful effect on their eating behavior. It acted like a switch that turned off feelings of guilt and prevented them from overindulging during the candy challenge.This study sheds light on the importance of self-compassion in our relationship with food. By practicing self-forgiveness and being kinder to ourselves, we may be less likely to engage in unhealthy eating habits driven by guilt or negative emotions. Embracing self-compassion can help us make healthier choices and maintain a balanced approach to eating.A .  

• Am I being overly critical

• B. Remind yourself its normal

• C.  Treat yourself like a friend.

• Establish Routine and Habit: Create a daily routine that includes healthy habits like regular meals, workouts, and self-care practices. By making these activities a natural part of your day, you build consistency and accountability without the need for detailed tracking.

• Listen to Your Body: Practice intuitive eating and mindful movement by tuning into your body's signals. Eat when you're hungry, stop when you're satisfied, and choose physical activities that feel good and energizing. Trusting your body's natural cues can promote a healthier relationship with food and exercise.

• Focus on Progress and How You Feel: Instead of measuring progress solely based on external metrics, pay attention to how you feel physically and emotionally. Notice improvements in energy levels, mood, sleep quality, and overall well-being. Celebrate these non-scale victories as signs of progress.

• Use Non-Tracking Tools: Explore alternative methods of accountability that don't involve strict tracking. For example, keep a journal to reflect on your daily habits, emotions, and progress. Join a supportive community or find a workout buddy to share experiences and motivate each other.

• Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small. Each positive choice contributes to your overall progress. Recognizing these victories can boost motivation and reinforce positive behaviors.

• Practice Mindfulness and Self-Care: Incorporate mindfulness practices and self-care activities into your routine. Mindfulness techniques like meditation or deep breathing can help reduce stress and increase self-awareness, supporting your overall wellness journey.

• Stay Flexible and Adapt: Recognize that consistency doesn't mean perfection. Be adaptable and willing to adjust your approach based on your evolving needs and circumstances. Embrace flexibility while staying committed to your long-term goals.

• Set Intentions and Goals: Instead of focusing on specific numbers, set broader intentions and goals related to overall health and well-being. For example, aim to prioritize nutritious meals, incorporate regular physical activity that you enjoy, or improve specific aspects of your fitness (like stamina or strength) without fixating on exact metrics.

By embracing these strategies, individuals can cultivate a sustainable and balanced approach to health and wellness that emphasizes self-awareness, personal accountability, and holistic well-being. This approach encourages individuals to focus on long-term habits and overall quality of life rather than short-term metrics.

What would you add to this list?

We Are Not Failing We Are Planning

Let’s take a moment and plan our week.

Journal Exercise -  Do you think that you will incorporate any of these ideas in the coming week?

Wrap Up

• Stay curious, stay determined, Be you, and until next time, keep writing, keep exploring, and keep losing those pounds!

References

PROMOTING SELF–COMPASSIONATE ATTITUDES TOWARD EATING AMONG RESTRICTIVE AND GUILTY EATERS CLAIRE E. ADAMS Louisiana State University MARK R. LEARY Duke University

https://self-compassion.org/wp-content/uploads/publications/AdamsLearyeating_attitudes.pdf