This weekly challenge will be focusing on the food we eat. I won’t ask you to eat less sugar, or more vegetables, but just to write down what you eat. Quite simple isn’t it?
Few people are aware of what they eat and their pattern, so by writing down all the food we eat, it allow us to understand better our food intake habit.
You can think you don’t need to write down what you eat to remember it. But most of the time we underestimate the quantity we eat and easily forget the small snacks or treats we have.The fact of writing down everything we eat a least one time a day for one week have made people to lose weight. And no other action was asked from them. This research was funded by the National Institutes of Health. And they find out that after one week of food tracking many obese people found out some of their bad food intake patterns. For example it can be the urge to snack at 10am. Knowing that, some people now keep healthy food like apple of banana on their desks for this time. This simple action breaks this particular habit resulting in weight loses.
Other people begin to plan in advance their future meal. Doing so, they replace bad meals with healthy ones. Many others behaviours were changed, and the doctor never made any suggestion.
Having a clear understanding of food habit allow the subjects to surgically target the time, place and other trigger that makes us made bad choice about food. So we can replace bad habit with good one with relatively little effort and for great result.
After six months of study, people who kept daily food records had lost twice as much weight as everyone else.
You have few pounds to lose? Do the weekly challenge and test the easiest way to lose weight!
Challenge:
Write down everything you eat a least one time a day for one week
Extra Challenge:
Share the habit(s) you have seen and how you replace it.
Goals:
Self-awareness of food habit
Time required:
10 mins a days for 7 days
Energy level:
Low
Preparation:
Pen and paper
* Encourage and support us by sharing this post with your friends or clicking “LIKE” if you like our post:)
Don’t forget to share with us your experiences and how your life has changed because of the challenge!!
July 1 – Loving self is something I want to constantly doing in my life; so far I am proud of myself in doing it.
July 2 – I want to pursue my goals in life, enrich my personal growth and live to the fullest.
July 3 – Be the person I want to be.
July 4 – Be positive as always, do not let negative emotions take over.
July 5 – I am responsible for my own life and the decisions I have made.
July 6 – Not to give up trying until the very very last moment!
July 7 – Life is about exploring, taking myself a step further into the unknown.
July 8 – True love exists for the ones who believe and have faith in it.
July 9 – If by spending a little more allows great enjoyment in exchange and hassle-free, why budge, just spend the money.
July 10 – Being rich is not about how much I earn; it’s about how much I can give.
July 11 – Before making any compliant on things not being done; take a moment to appreciate how much has already been achieved.
July 12 – When I am in the driver seat, I am the boss. I am responsible for the safety not just mine own, but also every single person in the passenger seat. I do my best. If you do not approve my driving skills, take other cars.
July 13 – Anger promotes not only mis-communication, but further stop I from hearing what’s being said.
July 14 – I am proud of myself that for the past 5 days, I walk more than 15,000 steps every day.
July 15 – Instead of trying to control or manage others, it may be more effective and efficient to control, manage and change myself.
July 16 – The world does not evolve around me; things cannot just all happen as I wish. Sometimes, I would need to let others have their ways.
July 17 – Giving presentation is just like performing a show; always give more than 100% and enjoy the spot light, attention while on the stage!
July 18 – Being nervous due to adrenaline rush is to provide for the best performance. Enjoy it!
July 19 – Today, I decide to become a patient person.
July 20 – Taking some time to relax, be with self and enjoy life, these are absolutely essential!
July 21 – Life is what we make out of it! How much we invest is how much we get at the end.
July 22 – Always be aware of own physical and mental energy level. If there is any trouble cause, find it, face it and solve it before it gets serious.
July 23 – Take away the “I should’, “I need to” in life and change to “I want” –> I may transform self pressure to self motivation.
July 24 – The world is not that big; one way or another, we all related to each other.
July 25 – Be open minded while chatting with friends, the conversation may be surprising.
July 26 – It is not enough just to accept my own weaknesses, but also need (oops –>) want to ensure they do not expand or further develop in a negative direction (keep them in control).
July 27 – To be in control or not in control, this is the question.
July 28 – It’s an art to master in the area of grey or ambiguity.
July 29 – Sleeping is such an enjoyment; over sleeping is over enjoyment!
July 30 – As we cannot choose our family members, why not be the best we can be as a family member?
July 31 – Mis-communication is better than no communication.
(3) Two hours of exercise per week (8.5 hours every month)
Half checked – only did 4 hours this month 😦
(4) Two activities per month that I would love to do with myself (2 activities to share each month)
Checked! Sun bathing by the pool for an afternoon and listening to audio books for the whole afternoon.
(5) Save $100 per month for the thing that I always wanted ($100 more at the end of each month)
We are attending a 1 day workshop in Berlin hosted by Byron Katie whose job is to teach people how to stop suffering. Her developed concept “The Work” is a simple yet powerful process of inquiry that teaches people to identify and question the thoughts that cause all the suffering in the world. It’s a way to understand what’s hurting you, and to address the cause of the problems with clarity.
Day 30 – Today’s home work: Create a self-love plan of 5 action items for the coming 90 days with (a) what is the action; (b) why you choose this action; and (c) what you want to achieve and (d) by when (include 3 milestones for appreciation).
The below is my 5 self-love actions that I would like to share with you:
(1) Read 3 self-love books
I dedicate 30 minutes everyday (on the way to work and back home on the metro) to read 3 self-love books to enhance my understanding about self-love. By doing so, I may search into myself deeper with the insight or guidance from the books. By the end of 90 days, I am more rich by 3 books.
Milestone: 1 book by the end of every 30 days.
(2) One statement per day
I dedicate one statement per day to myself (when I brush my teeth in the morning or just before I go to bed); the statement may be words of encouragement, self-affirmation, self-appreciation, self-recognition or self-gratitude and so on. The purpose is to fulfill myself with positive energy and be my own positive influence. By the end of 90 days, I will have 90 positive statements for myself.
Milestone: 30 statements every 30 days. (I will keep a log book on what I say to myself everyday and share after every 30 days! Please feel free to do the same!)
(3) Two hours of exercise per week
I take two hours at least per week to exercise and train my body, look after my health. (one hour yoga or running or swimming or hiking) By the end of 90 days, I will have 26 hours exercises.
Milestone: 8.5 hours every 30 days.
(4) Two activities per month that I would love to do with myself
I find two activities that I enjoy and love; take time out to spend with myself to do these activities. By doing these, I enjoy and learn more about myself. I know sometimes doing activities with myself may induce interesting conversation between me and myself. By the end of 90 days, I will have 6 activities enjoyed with myself!
Milestone: 2 activities every 30 days.
(5) Save $100 per month for the thing that I always wanted
I save $100 per month for the thing that I always wanted, but find too expensive to buy for my own pleasure. By doing the saving, I get to pamper myself. By the end of 90 days, I may give a gift to myself!
How would you love yourself if you were the only person left and you have everything to offer?
We were born with emptiness and openness; subsequently been preconditioned by our parents, educations, cultures and social groups. Until we have a mind of our own, start to make own choices, decide who we want to be and realize who we really are, then we declare our life ownership and create a future belonging to ourselves.
You are the master of your life; the captain in the journey of self-love. You have all the capability to make a wonderful trip, as long as you allow your capability to be explored, skilled and practiced. They are there within you. Others’ presences are like the visitors to your ship; they accompany a part of your life, some stays for a long part, however eventually it’s still you navigating your journey, making no regrets no remorses in life.
The end is also the beginning. Let the end of 30 Days to love yourself more the beginning of your self-love journey in the next 90 days!
Today I love myself by: (read the below aloud 3 times and listen to what you read)
I understand self-loving is a life long journey requiring everyday practices. I make loving myself a daily habit in my life.
Today’s home work:
Create a self-love plan of 5 action items for the coming 90 days with (a) what is the action; (b) why you choose this action; and (c) what you want to achieve and (d) by when (include 2 miles stone for appreciation). For example: I read 3 self-love books to enhance my understanding about self-love. By doing so, I may search into myself deeper with the insight or guidance from the books. I want to finish 3 books by the end of 90 days, with milestone 1 book by the end of every 30 days.
In your daily life, do you love yourself? Or are you waiting for the perfect timing to start loving yourself? Planning and choosing the right love-yourself activities to do soon? Or perhaps still trying to find the time for you and yourself? How about right now, make a decision to take the coming weekend or one day out for a road trip, completely dedicated for you alone to love yourself?
Loving oneself is a life long journey requiring on-going love-yourself activities to take place. You are probably aware of the importance of self-love and want to love ourselves more or you are already in the journey, but sometimes experience temporary stagnation at a point during the journey. You know the final destination to reach is that you are your best lovers; however for whatever reasons, you just don’t seem to move to the direction of destination. This is normal and possibly a good sign. It reminds you to enjoy any single moment during the journey, even when you are not even moving. When you stagnate, it means there is an invisible road block you don’t see. Take time to find out the root cause and overcome the obstacle at deeper level. You are one step closer to the destination.
The journey of self-love requires self-awareness, dedication, time spend with self, courage to face own weaknesses and vulnerabilities, gentleness, kindness and empathy for self, as well as actions and support to realize the self-love. It’s your life and the only one life; make sure you are very much loved, at least by you in your best ability.
Today I love myself by: (read the below aloud 3 times and listen to what you read)
I am a self-loving person who gives me care, attention and time; I spend quality time with myself. I am not waiting for a perfect time or day to love myself, but rather through everyday life activities, I love and enjoy the life journey with myself.
Today’s home work:
Take yourself out for a weekend road trip to nearby city or resort; just enjoy spending time with yourself, do things that you like or attend a seminar or workshop that enriches you.
Positive energy meditates on positive thoughts, affirmation and influences.
How many times when you achieve or accomplish some goals successfully, you hear yourself saying instead of “Well done! You are so brilliant!”, “I am so proud of myself”, you hear “It’s nothing; it’s my responsibility” or “Be humble and not to be egotistic about it”. How many times when you fail or under achieve, you make judgment on your capabilities, blame your abilities and lash yourself with inadequacy. Are you a positive influence to yourself?
Are people around you that you know of happy about themselves and content in their lives? Are they influencing you in a positive ways? Are you protecting yourself against the negative influences brought by you and others?
Negative comments, thoughts and influences consume energies. The more you receive, the more you accumulate and multiply. It’s like a black hole absorbing all your energy. In additions, you would need to generate more energy to recoup with the energy you’ve lost. It’s like the snow ball effect; it just rolls and rolls till it gets far too big. Luckily the same applies to positive energy! The more you focus on being positive, support yourself with affirmations, encouragement, recognition to own abilities and be proud of self, the more positive you will be and more loving, nurturing and enriching you are to yourself in your life.
Take a stand and start to be the best positive influence in your own life; protect yourself from all other negative influences, no matter from yourself or others.
Today I love myself by: (read the below aloud 3 times and listen to what you read)
I protect myself from any negative influences bought by me or others; it may be an unconscious blaming, one line of harsh criticism or a hint of inadequacy to a basket of complaints or trivial blab la. I block them out to conserve my positiveness.
Today’s home work:
Take a moment to list out what negative influences I bring to myself and also brought by others. Think of the solutions to stop doing that and come up with alternatives positive habits to replace.
He who self-sufficient does not ask others for more; he who is abundant in all kind has lots to give.
Being self-sufficient goes beyond the general understanding of having enough money to support daily spending, living standard and random pleasures; it is more importantly about having emotional maturity and adequate stability to take care of own emotional needs, as well as others’ needs. A self-sufficient person interacts with others with adequacy and abundance in his or her emotion tank, rather than with the intention to withdraw from others or to take from others.
Are you emotionally self-sufficient? Are you fulfilling yourself with love, happiness, content, security, recognition, appreciation and so on? Are you abundant in your heart? Or are you waiting for someone else to fill up your emotional tank, i.e. make you happy, satisfied about life, appreciated and to give value to yourself? If there is a glass with 50% of water inside, do you see it as a glass with half full of water or half empty? If you choose half full, this indicates you are viewing from a positive and self-sufficient angle; if half empty is chosen, simply the negative and inadequate point of view is taken. There is no right or wrong answer; but only the answers which enhance you and your life!
On the journey of loving yourself, it is very important to realize how fulfilled and equipped you are emotionally; and not to be disturbed and discouraged by any circumstances or anyone. You are the number one investor and contributor; you invest with care, attention and time to generate and re-generate these positive emotions within you, especially at the time of difficulties and emotional vulnerabilities. It is not others’ responsibilities to restore your emotional breakage or to enrich your emotions and bring you self-confidence or security; it’s solely yours alone. If others do make good contribution in you having a happier, more pleasant and fulfilled life, it is your bonus; treasure them as much as you can.
Today I love myself by: (read the below aloud 3 times and listen to what you read)
I am responsible for my own emotional maturity, stability and security. I fulfill my own emotional needs instead of withdraw or take from others; I interact with abundance in heart. I am self-sufficient and I love myself.
Today’s home work:
Find out 2 of your biggest emotional needs and see how you could fulfill your own needs.
When no one else in the world is to support your beliefs, there is always this last person steps up for what you believe in. And this person is ‘You’.
How many times in life, people question and challenge your beliefs? Thinking you are young and inexperienced, still lots to learn in life or perhaps assuming you are aged, becoming stubborn and rigid in thoughts? Or seeing you are as an outlier with totally different perspectives and they just don’t like your un-conformed ideas? Under these circumstances, what do you do and how do you react? Do you stand firm and confident in what you believe in? Or doubt yourself and back down to avoid confrontation? Or don’t even bother to explain and communication your point of view? And how do you feel about the stand you take?
We are living in a world where the strong takes advantages of the weak, the loud takes over the soft, the majority ignores the minority, and everything is in fast-tracked mode and simply no time for each other to listen and to explain. Are you behaving like this? Are you doing this not only to others, but also to yourself? I.e. take advantages of the emotions experienced or exploded, ignoring inner voices and body signals, as well as no time for self. If it is you, it’s the time to stop whatever you are doing and takes a moment to listen and empathize the inner you, change your side and perspectives.
Stand firmly right by your own side. Truly believe what you believe in. If you don’t, might as well drop that belief. Breath in and out these beliefs, live through them and act base on them. Your beliefs are the principles of your life; they are meant to support and help you in creating your life, achieving your dreams, but not to hinder and stubbornize you into a corner. Be very careful of what beliefs you are choosing to be part of you and your life; review them regularly and be proud of them, as well as stand firm by them. No one should make you feel inadequate about your beliefs.
Today I love myself by: (read the below aloud 3 times and listen to what you read)
I choose my beliefs wisely and review them on regular basis; I am proud about them and always stand firm by my own beliefs, not give up easily in communicating my beliefs to others. I honor my beliefs in creating a life I want and achieving the dreams I wish for.
Today’s home work:
Find out if you stand firmly about your beliefs when others challenge or criticize your beliefs? If yes, how do you stand firm? And if you are not, find out the reason and ask yourself, what does it take for you to take a stronger stand about your beliefs the next time?
He who controls his wealth, is the master of own wealth; he who controlled by becomes its slave.
Even a man who has endless wealth, if he or she doesn’t master and take good care of it, i.e. spend or invest wisely, there will be that one day when everything is gone and nothing is left. For the rest of us who have limited wealth, that day will just come sooner. So where do you stand with your finances? What is your relationship with your money?
Take a list and roughly list out your currently monthly income, i.e. salary, pocket money, interest, investment dividends…etc, deducting your monthly fixed expenses like rent, food, insurances, medical aids and so on, how much do you have left? And what do you do with this amount of money? Do you use it wisely or spend them all on pleasures? Or do you sacrifice everything, just to accumulate them with or without a purpose?
Whatever you decide, whether to use, spend or save them, it’s simply your choices. You get to be happy and at the same time be responsible about your decisions. You may choose to fulfill the living style and quality standard that you (and your family) are longing for; you may enjoy the pleasures that money could bring to the extreme; or you save and utilize them in later stage to achieve your dreams and goals. It’s important that you are the master of your finance and you are stress free about it.
Life is short; don’t waste your time on worrying about money. Let money brings you pleasures, security and generates more money. Change your thought about money, change your wealth.
Today I love myself by: (read the below aloud 3 times and listen to what you read)
I am the master of my wealth; I have control over them, I decide the how, where, when and what I spend my money on. I let money works for me, not the other way around.
Today’s home work:
Review your idea and the relationship you have with your money; brain storm and find out how your money can work for you better.
Bucket List Challenges 