Challenge Week 3: Transforming Your Lowest Level Habit

"Breaking free from the chains of unhealthy behaviors can allow you to take a quantum leap forward in your life. But until you do, there's no end to the amount of time we can spend imprisoned, missing out on the full spectrum of what life has to offer."

"The unhealthy behavior is what someone does, not what someone is."

I think I might be addicted to tv and gossip blogs and facebook. They take me out of my reality and keep me from accomplishing what I need to accomplish. The time spent on tv and those sites can be spent working, working out, finding solutions for my problems. Instead, it is a big escape and time suck. I can't even sleep without the sounds of the tv to mask any house sounds which cause me such anxiety at night. Because of them I don't sleep well. They aren't adding to my life. Also, I eat mindlessly in front of both.

After careful consideration, I've become aware that my lowest level habit - the one which will most interfere with my future health and happiness is:

Watching too much television and browsing gossip websites.

I now hold the intention of being freed from chains of my unhealthy habit.

Yes, I hold the intention of being freed from the chains of watching too much television and mindlessly browsing gossip websites at work.

Knowing that if I were able to overcome this negative pattern on my own, I would have done it by now, I am asking for help from:

God, my therapist.

Three unhealthy feelings that originate from my lowest level habit are:

Helplessness -- I feel like these things are more powerful than I am
Disgust -- I am mad that hours have gone by and I have nothing to show for it
Depression -- Sad and angry with myself for doing the same thing over and over

Three ways these feelings interfere with my life are:

I find it hard to do positive things for myself.
I can't operative from a negative position so I feel lost and hopeless.
I lose confidence in myself, which also keeps me from doing positive, productive things.

Three conditions that trigger my lowest level habit are:

Feeling overwhelmed
Stress
Loneliness

Three people who will help support and keep me accountable as I work to overcome this personal challenge are:

My therapist
My friends
My sisters

Three feelings I'll have when I'm freed from this unhealthy habit are:

I'll feel in control, productive, and confident.

Three ways my life will improve from transcending my lowest level habit are:

I'll be healthier and more rested.
I'll be more productive at work and therefore more confident.
I'll be mindfully taking control of my life.

Tranformation Challenge Week #2

Healthy Spaces Makeover
"What we surround ourselves with we tend to become."

Three people whom I can count on to support and encourage me, as well as help me be accountable for the work I need to do in order to reach my transformation goals are:

My therapist -- he is encouraging me to workout and take better care of myself
My sister, J -- she is trying to tranform herself as well
My friend, C -- she lives a healthy lifestyle

Three people who may not, at this time, empower or support my efforts to transform are:

SO-- has too much stress of his own
JTG -- doesn't know how

Three places I can be which will empower or support my efforts to transform are:

Central Park
Health food store
Gym/Fitness class

Three places I've been in the last few months which I may need to avoid are:

My desk at work: Can't quite avoid it but I am too sedentary and don't move around enough during the day.
My sofa while watching television -- I can literally feel myself getting fatter
Starbucks -- Sugary drinks, cow milk vs. soy, high calorie snacks. Not a good place for me.

I also need to declutter my home.

I took my measurements today. Did everything except for my weight. That number holds too much power for me. I might weight next month or in a few months. I think I will concentrate on getting my measurements down and blood sugar in control. I also took my before photos. The Transformation is on!

Week 1: Transformation Challenge

I am doing Bill Phillip's 18-week Transformation Challenge and below are answers to the Week #1 assignment.

1) Transformation is going from a lower to a higher state of being.
2) It's the ending of something old and the beginning of something new.
3) There's a degree of permanence, of irreversibility to it.

-- taken from Bill Phillip's Transformation Challenge, Week #1

HEART AND SOUL/Three values for my life, which I hold deep within my heart:

I want to live with integrity, humility, love, peace, and honor.
I want to honor my body/temple with good nutrition and exercise and achieve my best health.
I want to let people know how much they mean to me.

EMOTIONS/In recent days and weeks, the three most predominant inner feelings I have been experiencing can be specifically described with these words:

Sadness, disgust, frustration.

MINDSET/Three beliefs about my ability to change, which are evident through my past behavior are:

I can't stick with anything.
I am so far in the hole that it is impossible to climb out.
I have exactly the body I deserve.

BODY/Three objectively verifiable and measureable statements which reflect my physical health right now are:

Weight/waist measurement tk
Blood sugar tk
Before pics -- front, back side tk

HEART AND SOUL/Looking forward, 18 weeks from now, describe three things that you are doing which indicate you are more in alignment with your heart-centered values.

I am doing my best at home, work, with my health and giving 100% of my effort.
I am taking good care of myself through regular exercise, better nutrition, and getting the right amount of sleep.
I am fully invested in my family and romantic relationships.

EMOTIONS/Looking forward, 18 weeks from now, the three most predominant inner feelings which describe what I'm experiencing are:

Confident that I can see my transformation through to forever.
Humble about the progress I've made and excited about the growth to come in the future.
Happy because I believe in myself and am part of a larger community of positive energy.

MINDSET/Three new beliefs about my ability to make changes for the better that are evident from my transformation success so far:

I can do it.
I deserve a good life.
Everyday is an opportunity and I will seize it.

BODY/And now, the physical.
Three specific statements which describe the transformed condition of my body, 18 weeks from now, which are objectively verifiable and measureable are:

My weight is 270.
My blood sugar is 90.
My after pictures show definite improvement including a smaller belly.