Many times people say that bad things come in threes. I am not superstitious, but I have noticed that that sometimes seems true. In the past we have had two car repairs in a row followed by a house repair. It happens.
I wanted to share one of my strategies to keep myself focused on my weight loss when I was losing and a strategy I still use to help me maintain my weight. I call it “The Power of Three.” (I did not think this up – but I’ve been doing it for so long I can’t remember who told me about it!)
Here’s how it works. When I was overweight, I had problems getting things done. I tended to sit around more than I should have, watch more television than was healthy and of course, I ate too much. When I started trying to lose weight, I decided to learn how to focus myself on the goal of losing weight.
Every night before I went to bed I would take a pad of paper I kept on my nightstand and write down three goals for the next day. One was food related, one was relationship related and one was exercise related. A typical night’s list might be:
1) Exercise 30 minutes.
2) Eat two fruits.
3) Check on a sick friend.
Granted these were small goals, but that was the point. I needed some goals, but I didn’t need to set myself up for failure. So I didn’t set lofty goals each night, but instead set small attainable goals. The food goal changed every day. I set goals like: No chocolate, no salty foods, eat breakfast, try a new recipe, etc.
I’ve used this technique throughout the years to make sure I didn’t whittle my day away. Now my goals are still simple. Last night’s list was: Write one blog post, make banana muffins and ride my bike. Easy to be sure, but I still feel a sense of accomplishment when I cross each item off my list.
This little sticky note reminds to stay focused on the task at hand and gives me positive feedback at the same time.
How do you keep yourself focused and motivated? Diane
I am the same.
I always set myself up for day success with my lists.
things I want and need to do—sure.
but always things I KNOW I can accomplish that day FIRST and then I plop a loftylofty underneath
Miz´s last fabulous musings ..Thank you therapy or how to take a compliment
Brilliant have never thought of this…thanks…going to give it a try and let u know how its going in a months time.
This is such a great idea, I think I will start doing it.
cindy´s last fabulous musings ..NEXT WEEK
I do something similar, patterned after zenhabits “MIT” list (most important things). The three MITs of the day go at the top of the list and the rest is…well, icing.
It’s amazing how well it works!
Cammy@TippyToeDiet´s last fabulous musings ..Fitness Myths- Explored
I have to do this. As I always have a cute diary by my bed, which I hardly ever use.
Mbini´s last fabulous musings ..Apartment Metal Kitchen
Great plan !
I keep myself motivated with an eternal sense of asking what will happen next- sort of like a kid anticipating what they will get under the Christmas tree. I plan my menus, do exercise moves and every Saturday morning is like Christmas. (Okay, several weeks lately I have found cola in my stocking, but there is always tomorrow !)
Diane´s last fabulous musings ..Fat is Phat
I love this idea Diane! As a matter of fact I’ve decided this morning that I’m going to use a notebook to make a to do list every night for the next day and I can use your power of three idea for it too! Great idea!
Oh … and my motivation comes from my motivation wall at home with my training schedule, my goals and my medals and also from friends that support me on this journey.
I make my list of five things first thing in the morning. The top two never change (complete morning devotional time and walk 10,000 steps). The other three change each day, but I try to make #3 task oriented (pay bills, do laundry…), #4 relationship oriented (make a call, send a card…) and #5 food oriented (plans meals, stay on plan, find a way to use something in the fridge…) I write them in a small spiral notebook that stays with my devotional stuff and I record how I accomplished (or didn’t!!) each goal. It’s fun to go back and review sometimes. Guess I need to add #6 – write blog post!!
Sharon´s last fabulous musings ..Stuck In Limbo
I love this idea too. It kind of sets up an inertia kind of thing. The more you accomplish, the more you are inspired to accomplish.
Hugs,
Mary
Mary´s last fabulous musings ..Day 4 – Life Happens
That’s a good idea! I use races to keep me motivated and focused. I’m going to try and always have a race to train for from now on. Already signed up for Dec.31…10k Resolution Run.
I’ve been having a very hard time staying motivated to eat right lately. I usually follow Bob Greens 10 steps maybe three would be more doable. I’ll try this idea..thanks Diane!
To-do lists help me stay focused, too. Sometimes just re-reading mine and adding as necessary is enough to get my thoughts in the right order. And doing that keeps me on track.
Tracey @ I’m Not Superhuman´s last fabulous musings ..Totally Awesome Beauty Giveaway- No 3
What a great idea! And I love that it was not all about the eating/exercise. Often I feel too focused on that one aspect of my life. I need to be careful setting goals because I am discovering that I like to find loopholes. Sigh.
Karen@WaistingTime´s last fabulous musings ..Odds and Ends
I forgot to tell you that I gave you a blog award today. I am not sure you “participate” in them but I wanted to say “thank you” for all the amazing support and wisdom and inspiration and friendship:)
Karen@WaistingTime´s last fabulous musings ..Odds and Ends
I LOVE LISTS. I make lists for everything. I love the feeling of accomplishment when I can cross something off of the list. I am sure this power of three idea would really work!
Alissa´s last fabulous musings ..New Year Resolutions- Check up – Pictures
This is such a great idea with all aspects in life! Thanks for sharing!
sian-girlgetstrong´s last fabulous musings ..3 Wacky Ways to make Exercise Fun
Diane, I love this suggestion of 3 AND make them goals one can achieve. I must try it! As for how I stay motivated now…. fighting the aging process every day will really make you focus!
Jody – Fit at 52´s last fabulous musings ..Beautiful & Sexy Shoulders
3 is my FAV number! I do this too, not with post its, but I do this…I try to make it a game of multi tasking..What one thing can accomplish something in 3 different areas…Mind, Body, Soul…..
Jules – Big Girl Bombshell´s last fabulous musings ..Strength to go the Distance
LOVED:
“Granted these were small goals, but that was the point. I needed some goals, but I didn’t need to set myself up for failure. So I didn’t set lofty goals each night, but instead set small attainable goals. ”
Because you are exactly right, lofty goals can be self sabotage.
I have always believed the food and the fat are the parts most easily seen.
So I loved that your set of three is not just ‘diet’ related (How I HATE that word).
I think clutter, $$$, paperwork, sleep, relationships, chronic conditions, other addictions play a big part in sucessful weight loss and maintenance. All the other parts that are not as easily seen and don’t seem related to the food and the fat.
Really good post.
vickie´s last fabulous musings ..maintenance from a slightly different angle
I think this is a great idea. I need to get back to it. I need some build myself up goals now. Thanks for sharing Diane. I can always come here for sanity, and upliftedness.
What a great post! I believe that if we take care of what we eat, make sure we move our bodies, and take care of our relationships, weight loss will follow. They may be “everyday goals,” but they’re part of a foundation for a healthy, satisfying, productive life. When I’m not doing those things, like you, I sit too much and have difficulty getting things done. It becomes a cycle of inactivity, overeating, and isolation, and it’s a difficult cycle to break.
Jane´s last fabulous musings ..ITS HOT-SO WHY DO I ALWAYS WEAR A JACKET OR SWEATER
This is a great post, and I’m definitely going to try this! I’ve been struggling a little bit lately to maintain, and I think I could definitely use something like this to help keep me on track, as my only goal right now, is to lose the extra pounds I’ve put on.
Hope you’re doing well.
I love that idea. I am not really sure what I am doing to keep myself motivated right now, I am just kind of doing it. But I know I need to do something. Maybe I will try that.
Shawnee´s last fabulous musings ..Just another Manic Monday…except it’s Tuesday
I’m not superstitious either but also always said things happen in three’s until the last couple of weeks when we way surpassed the magic number of 3 ‘bad’ things happening.
Julia´s last fabulous musings ..Please tell me its not so LOL
I’ve been looking for little things to help me get more focused on losing the weight and this idea sounds perfect. I could go on and on about why I love this idea, so many aspects that are perfect for me, but suffice it to say that I think I’m going to try this.
THANK YOU so much for sharing this idea!!! I’ve never heard of it before.
Leah´s last fabulous musings ..A Good Balance
I think I needed to hear this, because I know right now, as excited as I am about starting this journey again, I need all of the motivational tools I can get, because right now, I am using my blog posts, but nothing in my face like your post it notes. Thanks.
Pam´s last fabulous musings ..Overcoming
I love variety to keep me motivated. I like new gadgets, goals, insights, books etc. If I am learning then I am engaged!
I am a great list maker too! I love being able to check things off through out the day. It gives me a sense of accomplishment and helps me stay focused.
This is a wonderful and inspiring idea – I’m going to give it a go, too!
Amy´s last fabulous musings ..The Second Marshmallow
I am so overloaded, and this is SUCH an excellent idea to help manage and make sure I don’t neglect any areas of my life. I love it!
Yum Yucky´s last fabulous musings ..When Floor-Eating Goes Terribly Wrong
I love making lists too and checking things off (which is the best part
). Thanks for the great idea.
Siobhan´s last fabulous musings ..In the interest of full disclosure …
What an awesome idea! I just got out one of my whiteboards and put, in permanent marker, places for food/exercise/relationship goals. I’ve already listed my goals for tomorrow (and stole your eat 2 fruits example)!
My daily to do list always includes: What’s for dinner (even if it is eating out), what exercise, and getting in my water. Otherwise I’ll forget because I’m so busy.
I love this idea! Thanks for sharing. I’ll start tonight.
Tish´s last fabulous musings ..Monday- Monday
What a wonderful idea. I may just give it a whirl!
Good stuff, Diane. I use lists, until they get too overloaded. Staying with three things to focus on is a great idea.
Alan (Pounds Off Playoff)´s last fabulous musings ..How to Find a Good Bike if Youre Overweight
that’s a great plan! i’m going to try it.
I love simple! I’m working on a project right now that REALLY requires focus and shaking the shiny object syndrome.
This I think will help…thank you!
Cheryl´s last fabulous musings ..Four Easy Steps To A New Life!
I like this short list idea which makes your tasks seem doable and not so overwhelming.
‘Drea´s last fabulous musings ..When A Weight Tracker Isnt A Weight Tracker