Drip by drip: cumulative progress over time

Starting July 1st of this year I set some goals for myself to get back into exercise routines and improve my overall health. Many of these are things that I had done before the pandemic but had not gotten back into.

  • Walk / run 4-mile (6.4 km) race before end of 2022
  • Workout for at least 10 mins a day, 4 days a week
  • Lose 10 pounds (4.5 kg) by end of 2022

Rather than dive head-first into these goals, I made small adjustments to my daily / weekly schedule and continued adding every few weeks, but always being consistent.

Much of the inspiration for this approach came from the book Atomic Habits by James Clear which I read earlier this year.

https://www.goodreads.com/book/show/40121378-atomic-habits

Ex.

  • Installed a phone app for “core body workouts” that I use for 10-15 mins in the morning
    • I didn’t have high hopes for the app but here I am 40+ days later making real progress, repeating 3 days on and 1 day off for rest (even through vacations with family).
  • Walk on my home office treadmill at least 2-3 times a week
    • I now don’t let myself watch nighttime TV unless I’m walking on the treadmill. This motivates me to walk longer but also avoid eating unhealthy foods after dinner.
  • Reduce after hours snacking
    • This used to be a frequent problem, but with the other areas I’m seeing results with losing 7 pounds (3.2 kg) already, and I’m motivated to not gain that back by eating unhealthy foods.
  • Signed up for a 4-mile race in Oct
    • I’m already registered and working my way up in distance (see above for nighttime TV motivator for compounding effect).

Progress started out small and slow with the workouts, but overall I’m feeling in much better shape and plan to keep this up through the rest of the year. I enjoy that it was small adjustments that started to compound the gains I was seeing across the board.

What positive habits have you started up this year that have made an impact?

-Frog Out

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