Wednesday, January 21, 2015

Exercise and food journal schedule (40 daily points and 48 weekly points and 1 activity point) for 1/21/15 plus tips to deal with procrastination

6 AM -9 AM    11  points

11 AM- 12:30 PM  13 points

4 PM- 7 PM   9 points

9:30 AM- 10:15 AM
2:00 PM- 2:30 PM
8:00 PM-10:30 PM
Total number of WW points: 7

Maximum total number of points to use: 8
Sample foods:
1: (1/2)-(3/4) cup ice cream
2: 5 ounces -6 ounces yogurt
3: 2 carrots or 2-3 cut up celery sticks with 1 Tbsp. peanut butter or salad dressing
4: 1 small apple
5: 3/4 cup - 1 cup cold cereal with 3/8 cup - 1/2 cup skim or reduced-fat milk

Lose up to 5% - 10 % by diet, exercise, meditation, relaxation and music
Exercise at least 15 minutes walking for 7 days per week
       Use a pedometer while walking
       It helps to listen to music while exercising

Tips to Deal with Procrastination

1   Stop thinking. Start doing.
     “To think too long about doing a thing often becomes its undoing.”
Eva Young

2   Don’t blow a task out of proportion.
     “If you want to make an easy job seem mighty hard, just keep putting off doing it.”
Olin Miller
       ”Putting off an easy thing makes it hard. Putting off a hard thing makes it impossible.”
George Claude Lorimer

3   Just take the first step.
     “You don’t have to see the whole staircase, just take the first step.”
Martin Luther King, Jr.

4    Start with the hardest task of your day.
      “Do the hard jobs first. The easy jobs will take care of themselves.”
Dale Carnegie

5    Just make a decision. Any decision.
     “In a moment of decision, the best thing you can do is the right thing to do, the next best thing is the wrong thing, and the worst thing you can do is nothing.”
Theodore Roosevelt

6     Face your fear.
       “Procrastination is the fear of success. People procrastinate because they are afraid of the success that they know will result if they move ahead now. Because success is heavy, carries a responsibility with it, it is much easier to procrastinate and live on the “someday I’ll” philosophy.”
Denis Waitley

7     Finish it.
       “Nothing is so fatiguing as the eternal hanging on of an uncompleted task”
William James
       “Much of the stress that people feel doesn’t come from having too much to do. It comes from not finishing what they started.”
David Allen