Jump to content

Peelout faces his biggest demon - KH4 is NOS


peelout

Recommended Posts

Image result for fast and furious everybody needs NOS meme

Duhigg's habit formation process has been working extremely well for me.  So far, I have achieved:

KH1:  Exercise 7 days/wk.  Never missed a day since 11/17/16

KH2:  No M (Something private).  Kept everyday since 12/28/16

KH3:  No RR (road rage).  Kept everyday since 02/07/17

 

Although the above habits were difficult and all required a lot of effort, they pale in difficulty next to my biggest demon, which is smoking.  KH4 will be the keystone habit of NOS (no smoking).  I quit smoking on Mar 7, 2017 and I will be using this challenge to keep my focus on ensuring that I do not start again.  With smoking, its all or nothing, and smoking once is total failure.  

 

Keystone Habit Development

  • KH4 - NOS:  No Smoking

 

Secondary Goals

Although the Keystone Habit development process mandates working on only 1 major change at a time, I will be including some low effort secondary goals as part of my challenge.  These are either past KH's that I just want to monitor as a way to continue embedding the habits in my mind, or shorter term projects that I have already been doing for some time.

  • KH1 - Daily exercise
  • KH2 - No M
  • KH3 - No RR
  • Salads 5/wk min (low effort, I already eat more than this, just want to make sure I don't slip off)
  • Night time crap - No goal, just log result here regarding how many nights/wk I do not eat crap.  Just doing this to get the subconscious working on this issue.
  • VBA - Spend at least 5min 5days/wk learning VBA coding

 

In order to avoid confusion, please note.  For changing lifestyle habits, I strongly believe in working on only 1 major focus at a time.  The secondary goals included above are designed to be very low effort.  The first 3 are previous KH's that I have already worked on for between 1 month for the most recent to 4 months for the oldest.  However, in order for a habit to become as automatic as brushing your teeth every morning, it can requires months of monitoring to ensure the habit becomes a fully embedded routine in the brain.

  • Like 3

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

I know KH stands for keystone habit, but whenever I see you write it I read "killer habit" in my head for some reason. Maybe because those are indeed some killer habits, and you are killing it at developing them! 

  • Like 2

"You can have what you want, or you can have something better"

Character Page                Current Challenge    

Spoiler

 

Previous challenges: 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19

PACT challenges: 1 | 2 | 3 | 4

 

To set an example for my patients and my family.

To no longer feel inferior or held back because of my weight.

To gain more confidence and be proud of my appearance.

 

Starting Weight: 290 lbs

Main Quest: Reach my Ideal Body Weight of 190 lbs

Link to comment
22 minutes ago, The Scarlet Pimpernel said:

I know KH stands for keystone habit, but whenever I see you write it I read "killer habit" in my head for some reason. Maybe because those are indeed some killer habits, and you are killing it at developing them! 

Well, KH2 No M does mean No Murdering.  Indeed a killer habit.  lol

Don't know if you read this, but the "Keystone" in Keystone Habit means it is a habit that affects your life in a big way.  Because it is large, it has secondary effects.  Take exercise.  If someone asks me how to lose wt, I would tell them the first thing they should start doing is to start exercising a small amount everyday.  I suggest exercise first even though I realize diet (proper eating) is the biggest part of the battle and you can't exercise past a bad diet.  But if a person makes a habit of exercising daily, there will be many secondary effects such as:

Increased PMA resulting in more short term will power,

a more fitness related mindset,

and the mind will start looking for ways to improve diet without even focusing on it.

 

So Keystone Habits are so powerful because they not only affect the intended habit, but have many secondary affects as well.

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

Mar 14

Wt 170.2

Week 0 day 3

 

Was my day a success? Yes.   I did not smoke.  This marks 1 week of not smoking.  I used to go to the gas station every morning and get my Polar Pop (soda at BP) and cigarettes.  I haven't been doing that since I quit.  I went to my usual station at my usual time and as usual they pulled my brand off the rack and had it ready for when I came to the counter.  Told them I quit.  Yay!  Today was a tough day.  I'm feeling worse yesterday and today than I did during days 4-5.  It is spring break from college so I don't have the 2 classes I am taking to fill my time.  I have been studying and doing a ton of little jobs that have piled up, but I don't have the set schedule that classes give me.  Free time is an addicts worst enemy.  I have to make it this time.  One day at a time.

 

My eating is pretty sloppy, but the only goal I have is to eat 5 salads a week.  Haven't had one yet so better get going on that.  I have kept up exercise, although at a lower level.  If it wasn't for it being a pretty automated process now to do some form of exercise every day, I would probably have let it go to.  My mental attitude is not exactly chipper, but my only requirement for success is keeping my Keystone Habits.  

  • Primary Focus - KH4 - NOS (7 days of no smoking) 3/7
  • Secondary - KH3 - No RR (7 days of No Road Rage)  3/7
  • Secondary - KH2 No M (7 days of no M) 3/7
  • Secondary - KH2 Exercise (7*/wk) 3/7
  •  Secondary - No night time crap (Goal 2 nights/wk) 2/2
  • Secondary - Salads (Goal 5/wk) 0/5        
  • Secondary - VBA (Goal 5min 5*/wk) 0/5
  •  Secondary - No night time crap (No goal, just monitor how many nights w/o crap) 0/7

Diet

Breakfast - protein shake

Lunch - 2 chili dogs, chips

Dinner - roast sandwich, grapes, cherry tomatos

Snacks 1 soda, eating cookies later

 

Exercise

1mi walk in woods

 

I did not do the strength w/o below, I just copied it to here from my last challenge so I would have it.

Warmup

Child pose into up dog into down dog 1x5

Core  

Crunches 1x12

Kneeup 1x10

Hanging leg raise knees bent 1x10

Back/bicep 

Bent over dumbbell lat row 2x10x35, 1x10x40

Close grip chins 1x4

Chest/tricep

Regular pushups w/ wt on back 2x10x10

Diamond pushups on knees, feet off ground 1x7

Legs

Bulgarian split squats 1x10

Overall body

2 arm swing 1x15x35

Cardio

1mi trail

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

Start of day 8 of NOS.  7 days is a meaningless number in the long run, but it still feels good to say I made it 1 week.  

 

I've never done a "themed" challenge thread before, but this one is turning out to be a "Fast and Furious" one.

Image result for fast and furious nos pictures

  • Like 2

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment
15 hours ago, peelout said:

 I went to my usual station at my usual time and as usual they pulled my brand off the rack and had it ready for when I came to the counter.

Holy sh*t, congrats on overcoming that routine.  I'm working through Duhigg's book and this ^^^ completely demonstrates the power of habit on the world around us.  With regards to the 7 day mark -- yeah it's just a number -- but the only thing better than crossing off a chronological milestone is realizing 'holy s***, it's been that long!?'

 

Keep up the good work!

  • Like 3

Current Challenge: TBD

Past Challenges: Road to Redemption  Spartan! 006 Triwizard Wonder (1/2) Bourne Foundations Storyteller

"Come stay a while and listen" - Deckard

"All we have to do is decide what to do with the time that is given to us." - Gandalf 

Link to comment

I'm  constantly surfing for new information on how habits develop and how to change them.  I ran across a great one today from a Teds Talk.  This one deals w/ internet porn addiction, but the discussion regarding how habits develop due to dopamine and how the brain physically changes applies to all bad habits.  It explains things like why we crave high calorie sugary foods, drugs, port, nicotene, basically most any kind of addiction.  Very good high level discussion.  In the link below, see Session 6 titled "The Great Porn Addiction".

http://gospelfight.com/sessions/

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

Image result for quitting smoking meme

 

Cat free meme zone.

Mar 15

Wt 172.6

Week 0 day 4

 

Was my day a success? Yes.   I did not smoke.  8 days of being smoke free.

Image result for quitting smoking meme

 

 Today went much better than yesterday did craving wise. I am altering my goals though.  I'm changing salad and VBA goals also to monitor only in addition to the others I changed yesterday.  If I have to use food to get off nicotene, so be it.  I can afford to gain a few pounds for a couple weeks while the smoking cravings weaken.  Obviously the previous KH's must stay.  

  • Primary Focus - KH4 - NOS (7 days of no smoking) 4/7
  • Secondary - KH3 - No RR (7 days of No Road Rage)  4/7
  • Secondary - KH2 No M (7 days of no M) 4/7
  • Secondary - KH1 Exercise (7*/wk) 4/7
  •  Secondary - No night time crap (No goal, just monitor how many nights I go w/o crap) 0/7
  • Secondary - Salads (No goal, just monitor how many) 0/7      
  • Secondary - VBA coding (No goal, just monitor how many days I spend at least 5min on it) 0/7
  •  Secondary - No night time crap (No goal, just monitor how many nights w/o crap) 0/7

Diet

Breakfast - protein shake

Lunch - 2 chili dogs, chips (again)

Dinner - roast sandwich, grapes, cherry tomatos (again)

Snacks 1 soda, eating cookies later

 

Exercise

1mi walk in woods

  • Like 2

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment
17 minutes ago, peelout said:

I am altering my goals though.  I'm changing salad and VBA goals also to monitor only in addition to the others I changed yesterday.  If I have to use food to get off nicotene, so be it.

 

Good job knowing your priorities and adjusting accordingly

  • Like 1

"You can have what you want, or you can have something better"

Character Page                Current Challenge    

Spoiler

 

Previous challenges: 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19

PACT challenges: 1 | 2 | 3 | 4

 

To set an example for my patients and my family.

To no longer feel inferior or held back because of my weight.

To gain more confidence and be proud of my appearance.

 

Starting Weight: 290 lbs

Main Quest: Reach my Ideal Body Weight of 190 lbs

Link to comment

One week and counting!!

 

I could see how the time off from class would be hard. Losing one routine (of sorts) makes it harder to deal with NOS. I have a harder time keeping to a reasonable diet over the weekend...more free time less structure. But, when you make it through this week, it should be even easier once you get back.

  • Like 1

Xena, Level 14+ Valkyrie Ranger

January 2017  December 2016

Oct/Nov 2016

 

Link to comment
1 hour ago, Xena said:

One week and counting!!

 

I could see how the time off from class would be hard. Losing one routine (of sorts) makes it harder to deal with NOS. I have a harder time keeping to a reasonable diet over the weekend...more free time less structure. But, when you make it through this week, it should be even easier once you get back.

Hoping so. Think so.

1 hour ago, Sloth the Enduring said:

Cat free? What about dogs?

Definitely dogs.  But not too cute.  Tough dogs that get shit done.

  • Like 2

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

Start of Day 9 of NOS.  9th day of freedom.  Getting started actually doing something productive is kind of hard now that I've quit.  My mind is like "but you haven't had a cigarette yet, that always comes first".

Goals for the day:

Fix kayak

Eat a salad

Strength w/o if kayak doesn't take too long

 

Anyone know what happened to Starsapart?  I haven't been able to find a challenge or battle log with her.  Used to enjoy reading about her aerial silk workouts.

 

10am - So I'm working on my kayak and its getting frustrating cause I think I need to order some new washers (that have seals attached) and the parts are a bear to fit in.  My instantly says "you need to smoke.  That will help".  I understand a bit about how habits are formed and a little about what goes on in the brain to make you crave certain things.  What I don't understand is what part of the brain is responsible for trying so very hard and coming up w/ all kinds of excuses as to why you should go engage in something that you know is not going help the stressful situation and is going to make you feel 10 times worse if you do engage in it.  Habits are crazy shit!

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

I'm here! You know I'm all about keystone habits. I read the book but I need to re-read about this in particular. I do remember all the general guidelines for habit building and the importance of the keystone habit, but not necessarily how the keystone habit links to the others. My primary keystone is definitely powerlifting. It drives me to improve the other areas of my life. 

 

Congrats on 9 days! That's no small feat! My biggest addiction is coffee and that isn't has hard as smoking and 9 days of that would be a success. 

  • Like 1

Jǫrð, Delvian Nomad - Level 12 { Battle Log }

Link to comment
49 minutes ago, Taddea Zhaan said:

I'm here! You know I'm all about keystone habits. I read the book but I need to re-read about this in particular. I do remember all the general guidelines for habit building and the importance of the keystone habit, but not necessarily how the keystone habit links to the others.

I wish he would have written another book regarding the application of what he wrote.  A lot of the stuff I do is either things I learned through trial and error, or starting from what he said and trying to expand on it.  I would love to read a sort of "how to apply" manual.  

52 minutes ago, Taddea Zhaan said:

Congrats on 9 days! That's no small feat! My biggest addiction is coffee and that isn't has hard as smoking and 9 days of that would be a success. 

Thanks, Feels good to have reached day 9.  Still a little difficult to stay focused on whatever task I am doing, and difficult to actually start new tasks (starting new tasks always meant having a smoke first.

54 minutes ago, Taddea Zhaan said:

My primary keystone is definitely powerlifting. It drives me to improve the other areas of my life. 

Consistent exercise is probably the first habit I would advise anyone to develop.  So many side benefits and life changes occur once exercise is an automated process like brushing ones teeth.

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment
37 minutes ago, peelout said:

I wish he would have written another book regarding the application of what he wrote.  A lot of the stuff I do is either things I learned through trial and error, or starting from what he said and trying to expand on it.  I would love to read a sort of "how to apply" manual.

 

I completely agree with this.  I'm down with some extrapolation, but I keep being like...oh really...another anecdote.

  • Like 1

Current Challenge: TBD

Past Challenges: Road to Redemption  Spartan! 006 Triwizard Wonder (1/2) Bourne Foundations Storyteller

"Come stay a while and listen" - Deckard

"All we have to do is decide what to do with the time that is given to us." - Gandalf 

Link to comment
6 hours ago, peelout said:

Anyone know what happened to Starsapart?  I haven't been able to find a challenge or battle log with her.  Used to enjoy reading about her aerial silk workouts.

Last I heard she had some personal stuff going on that was keeping her off the forums.

  • Like 1

Level 19 Jedi/Assassin in-training. 

Challenges: 1 | 2 | 3 | | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 16 | 17 | 18 |

 "Life happens wherever you are, whether you make it or not." - Uncle Iroh

Link to comment
4 hours ago, Mr.Six said:

I completely agree with this.  I'm down with some extrapolation, but I keep being like...oh really...another anecdote.

Extrapolate is a good word for it.  I extrapolated the shit out of it.  Like the cue card.  Some things lend themselves to being cues, like gym bag by the door to remind someone to workout.  Things you are trying to quit that occur all the time definitely don't.  Thats why I use the powerpoint as a cue.  Its there to keep reminding me of my focus and why I am doing it.  Reading it outloud helps program the mind (got that from somewhere else, definitely helps).

Image result for extrapolate meme

  • Like 2

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

Image result for quit smoking memes

 

Mar 16

Wt ????

Week 0 day 5

 

Was my day a success? Yes.   I did not smoke.  9 days of being smoke free.  Kept my other KH's except my w/o was a placeholder.  The issue isn't that I have terrible, strong, urges.  It's just a gnawing feeling that something is missing.  Smoking is such a strong example of automaticity.  Tonight I went to the movie.  That was always 2 cigs on the way and 2 back.  Instantly when getting in the car to leave, my brain automatically reminds me to smoke.  Same way when I'm leaving the theater.  Oh well, tomorrow is day 10, which is yet another arbitrary number we use as a milestone (because its 10 of course).  
Image result for quit smoking memes
I'm still eating poorly and my exercising is kind of pathetic.  Been doing 1.5mi trail walks, but today I did a placeholder cause time got away from me.  Still, 1.5mi trail walks are much better than prior to KH1 (daily exercise) when I was doing nothing.  

 

Not an awesome day, but I kept all KH's

  • Primary Focus - KH4 - NOS (7 days of no smoking) 5/7
  • Secondary - KH3 - No RR (7 days of No Road Rage)  5/7
  • Secondary - KH2 No M (7 days of no M) 5/7
  • Secondary - KH1 Exercise (7*/wk) 5/7
  •  Secondary - No night time crap (No goal, just monitor how many nights I go w/o crap) 0/7
  • Secondary - Salads (No goal, just monitor how many) 0/7      
  • Secondary - VBA coding (No goal, just monitor how many days I spend at least 5min on it) 0/7
  •  Secondary - No night time crap (No goal, just monitor how many nights w/o crap) 0/7

Image result for quit smoking memes

Diet

Breakfast - protein shake

Lunch - 2 chili dogs, chips (again)

Dinner - Culvers

Snacks 1 soda, popcorn and 1/2 soda, crap later

 

Exercise

placeholder

  • Like 2

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment
8 hours ago, Taddea Zhaan said:

 

truer words were never spoken. Until now I always got by on this one: 

That was really, really a bad year for her.

 

Day 10 of NOS.  Got on the scale this morning and hit 174.0.  My low 11 days ago was 166.0.  Now I realize 166.0 was with a very empty stomach and 174 is with a very full stomach (ate a heavy dinner, then popcorn and 1/2soda at movie, then 2 poptarts at night) so a lot of that wt will disappear with just eating very light after 5pm.  And I'm not overly upset about it cause the assistance of using crap for comfort in order to get to day 10 of NOS has been well worth the probably 3-4lbs of actual wt gain.  However,it's time to stop using NOS as an excuse to eat a horrifying diet and doing wimpy workouts.  Quitting smoking is a process of learning to do all the things we normally do, just w/o smoking.  I've relearned how to drive a car w/o, how to be bored, how to get frustrated w/o smoking, now its time to learn to do some higher intensity w/o's and eat salads w/ cig's in my life.

 

Goal for the day:

Strength w/o

At least 1 salad.

 

If I don't get those 2 things done, I hope everyone will send me sarcastic and mean kick in the azz memes.

 

Edit 8:30am.

Just this once.  It's a phrase everyone who has ever had an addiction to anything knows so well.  The brain pops it into our thinking over and over as we quit.  It's called junkie thinking.  Unfortunately, there is another phrase that everyone who has ever given into this thought knows as well - One = All.  The rule of addiction says "Administration of a drug to an addict will cause re-establishment of dependece upon the drug".  This holds true for any type of addiction.  People who smoke for decades fall for the "try just one to see what it was like" thought that will pop into their minds at some rare occurrence.  They almost always immediately revert to their old level.  

 OK, I've distracted myself from a craving long enough.  Going to go get that w/o done now.

 

Edit 10:30am

Well, I got the strength w/o in.  First strength w/o since NOS started.  Had to relearn how to do my strength w/o without first having a smoke.  Crazy.  Mark that off my list for the day.  I'll be having a salad for lunch in a little bit.

Image result for things just got real meme

 

Edit 11:30am

Finished salad.  Going to go hike now if its not raining.

 

Edit 1:30pm

1.5mi hike finished.  

Do I want a cigarette?  yes

Do I want to be a smoker again?  no

1 = All

 

Edit 3:15pm

Rotated the tires on my Outback.  With just a jack.  Would have cost $25 to get done at a shop.  Took less than an hour so I paid myself $25/hr.  Not bad money tax free.

  • Like 3

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment
17 minutes ago, Mr.Six said:

Gettin' s**t done with NOS.  Good work and you've got this.  And if you're in doubt...

 

lol!  I love Newhart.  Has the ability to endlessly crack people up without ever cussing.  Too me, thats real talent.
If only it was as easy as Newharts advice.  

  • Like 1

Current Challenge 

 

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
Diet is 80% of losing weight, exercise is 80% of motivation.

The only thing I am 100% sure of is my ability to be wrong.

Link to comment

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.

×
×
  • Create New...

Important Information

New here? Please check out our Privacy Policy and Community Guidelines