~Weekly Chat Thread~Implement Intentions~ Nov 8 - Nov 14 ~
Nov 7, 2020 18:23:00 GMT
irisinnia likes this
Post by cathygeha on Nov 7, 2020 18:23:00 GMT
This is a thread "under construction" and will eagerly take take comments and ideas into consideration to make a thread for all of us counting bites, points, calories, exchanges or whatever else floats your boat to come for ideas, support, a place to chat, share, whatever. We have 8 weeks till the end of the year so thought that we could take each week to discuss a topic that will help us stay focused on our goals for the weeks remaining in 2020.
Last week the post was on Intentions...and this week I found "implementation Intentions" that was a new-ish term to me that also included TAP's (Trigger Action Plans). I am trying to synthesize the information from:
(a third article but not one I went into in detail: www.psychologytoday.com/us/blog/dont-delay/201001/implementation-intentions-facilitate-action-control )
1. Making intentions concrete - Trigger-Action Planning by Making intentions concrete - Trigger-Action Planning
In this one he talks about how we "intend" to do something but it is a nebulous idea in which some goal we have will get done at some point in the future so the idea is to a) make the general more specific and less vague
vague: I'm going to get more exercise.I need to get more exercise
better: When I see stairs, I'll climb them instead of taking the elevator.
Next was to turning vague goals into trigger-action plans also known as implementation intentions.
A good TAP fulfills three requirements:
* The trigger is clear. The "when" part is a specific, visible thing that's easy to notice. "When I see stairs" is good, "before four o'clock" is bad (when before four exactly?).
* The trigger is consistent. The action is something that you'll always want to do when the trigger is fulfilled. "When I leave the kitchen, I'll do five push-ups" is bad, because you might not have the chance to do five push-ups each time when you leave the kitchen.
* The TAP furthers your goals. Make sure the TAP is actually useful!
* The trigger is consistent. The action is something that you'll always want to do when the trigger is fulfilled. "When I leave the kitchen, I'll do five push-ups" is bad, because you might not have the chance to do five push-ups each time when you leave the kitchen.
* The TAP furthers your goals. Make sure the TAP is actually useful!
2. Achieve Your Goals: Research Reveals a Simple Trick That Doubles Your Chances for Success
In this one they suggested motivation is not enough to achieve a goal/change a habit. They did research and had three groups with the intention to exercise.
Group One: were asked to track their exercise
Group Two: "motivation" group were asked to do what the first were asked to do PLUS read information on why exercise was good for you
Group THREE: were given the same spiel and tasks then this was added on: asked to formulate a plan for when and where they would exercise over the following week. Specifically, each member of the third group completed the following sentence: “During the next week, I will partake in at least 20 minutes of vigorous exercise on [DAY] at [TIME] in [PLACE].”
And there is more BUT the takeaway here is this phrase:
I will [BEHAVIOR] at [TIME] in [LOCATION].
My intention from last week: I am making healthy choices while listening to my body as I move toward goal weight.
This is a type of affirmation and intention BUT it is not specific SO...I need to make it more specific, right?
Healthy choices...what does that mean to me? Food Groups, Nutrition, Exchanges, GHG's or something else? It might also include the exercise I have more trouble with.
The goal is to reach goal weight and that can be specific if I want it to be but at this time with 140-145 or lower my ultimate goal I am also making smaller goals of decades
So...
I need to create one or more TAPs
My intention, for example, is to track my food intake
When I am ready to eat I will record what I plan to eat in ITrackBITES before I eat it
Do I hit all of the requirements?
A good TAP fulfills three requirements:
YES * The trigger is clear.
YES * The trigger is consistent.
YES * The TAP furthers your goals.
YES * The trigger is clear.
YES * The trigger is consistent.
YES * The TAP furthers your goals.
YES it also meets the criteria of the other article if I state it this way:
I will track what I plan to eat in iTrackBites on my phone before I eat every meal (in the kitchen, dining room or if out and about)
I just added the bit in parentheses
I will [BEHAVIOR] at [TIME] in [LOCATION].
I now need to do this with EXERCISE!!!
HOMEWORK:
1. Write an intention or use the one you wrote down last week
2. Write down a TAP for your intention
3. Share anything you want to.
NOTE: There is a lot in here...the take away is that the more specific and concrete our intentions are and when they are tied to a trigger the greater success we will have.
