Skip to main content

One Habit week 1 update



Here is an update on my One Habit after the first 7 days.

Journaling

I decided on the first day to look in to different journal tools. I have been using an app called Journey for my Bullet Journal for several years. I wanted to set a reminder after each meal to log my food. I discovered however Journey wasnt able to set multiple reminders a day. So I did some research in to the best Bullet Journal apps and found Day One. I decided to give this a try. I also decided to try using my regular notes app SimpleNote in tandem to Day One to see which tool I preferred. In setting it up I discovered that Day One couldn’t do multiple reminders either. 

So I started looking in to reminder apps. I found the Habits Loop app which can (kind of) give multiple reminders a day. I actually had to create a "habit" for each reminder which while it wasnt exactly what I wanted to do, it achieved my end goal. In the same vein as trying Day One and SimpleNote for Bulleting Journaling I also decided to try setting some alarms on my phone as my reminder. 

I tried both Bullet Journaling apps and both reminder tools to see what worked best for me. I used both apps in parallel. In the end Simplenote seemed easier because there were fewer taps to update the Bullet Journal entries throughout the day. It is also an app I am in several times a day as well. I found that using an alarm reminder on my phone was much more effective because honestly it was harder to ignore, 

Weight

Although my initial One Habit was simply to log what I eat I decided to weigh myself. The scale said I was 172 pounds. This was a surprise to me. My normal weight is between 163 and 168 pounds. Interestingly, when I was at the Doctors on the 31st they weighed me and their scale said I was 173 pounds. At the time I dismissed it and I put this down to wearing heavy shoes and having my phone, wallet etc on when when I was weighed. It seems weight loss was the right goal to focus my keystone habit on after all. I am five foot six and a half. (Don’t forget the half!) Google says a male of my height should weigh between 133 and 163 pounds. Short term I'd like to get back to 165 pounds. Longer term I want to get to 155 pounds.

How often should I weigh myself? I did some research and there have been quite a few studies in the last few years that have found that people who weigh themselves every day lose more weight that people who weigh themselves more than once a week. The only caution I read was becoming overly obsessed with the number on the scale. That won't be an issue for me. I decided to add my weight to my journal as well. I also read that a persons weight fluctuates throughout the day so you should weigh yourself at the same time every day.

Progress

My food logging has been brilliant. I started logging my food a day early on December 31st. I have remembered to log my food every day. And what is more, I have been honest and written down everything I have eaten!

Here is a sample of my Bullet Journal including my food log:

2021-January-Journal-BM-210101

# 210103
@ Intention
) Mood
+ Gratitude
B banana, oatmeal
S belvita, apple, cookie
L cheese and turkey sandwich
D mac and cheese, brocolli

# 210102
@ Intention
) Mood
+ Gratitude
S banana
B oatmeal
L turkey wrap, cookie
S sweets
D baked potato, fish, broccoli

# 210101
@ Intention
) Mood
+ Gratitude
B eggs on bread
S cookie
L cheese and coleslaw sandwich
S eclair
D chicken burrito

Key:
@ My implementation intention for the day. 
) How I am feeling or my mood.
+ Something I am grateful for.
S is snack.
B is breakfast.
L is lunch.
D is dinner.
W is weight.

If you want to learn more about Bullet Journals read this blog post.

What you might notice looking at this is while I have been great at logging my food, I haven't been quite so good at weighing myself every day. I will focus on building the food logging habit for another 7 days and then I will tackle building the habit of weighing myself. I also haven’t been logging portion sizes. This is something to think about going forward. All in all a good start to my One Habit though.