Switching to espresso boosted my productivity (but not how you think!)

coffee

I’ve been drinking coffee since I was a kid. Sure, it was more milk and sugar than coffee back then, but I had a taste for those roasted beans and it has never let up.

Until recently, I was in love with my coffeemaker. It had all of the functionality I needed, like a programmable start, auto-off, and it kept my brew hot for up to four hours. But after maybe a year and a half of coffeemaker bliss, the thing crapped out. The dispenser would get clogged and the coffee would come out in a trickle like it had a UTI. I started flushing it with vinegar weekly, but that darn dispenser continued to be such a tease.

Thanks to some hotel stays with teeny tiny in-room Nespresso machines, my husband and I decided to replace our coffeemaker with one. Having a tendency toward analysis paralysis, I hopped over to The Wirecutter to see what they had to say on the matter—then went ahead and got the Essenza Mini.

Good story, Nina, but what does this have to do with productivity?

The way I think you’d think switching to espresso has boosted my productivity is that the concentrated caffeine gives me a more serious jolt first thing in the morning.

What actually happened is that the switch has boosted my productivity simply by taking less time to drink.

Hear me out:

Before, I would have a cup of coffee after waking up and before taking the dog for her stroll. Then, I’d have another cup with breakfast. After breakfast, I’d drain the rest and take it into my office to start working. I’d often be in my pajamas or my dog-walk clothes and I’d skip the start-your-day routine like getting dressed and brushing my teeth. I admit that sitting at my desk with breakfast- and coffee-breath and bedhead did not exactly get me “in the zone” to work. And sometimes, by the time I finished that third cup, lunch was right around the corner, so why bother brushing my teeth now? (#workfromhomeproblems)

Now, I have that first cup of espresso before the dog walk and the second cup with breakfast. And then I’m done! I get dressed, brush my teeth, put my face on, and head to my office with a glass of water.

The difference I feel in my ability to focus is palpable. Is it because I’m drinking espresso instead of drip coffee with coconut milk? Is it the fact that I’m dressed and my teeth are brushed, ready to face the day? Is it because I start hydrating earlier? Probably all of the above. But since my coffee habits are the catalyst for these other wonderful habit changes that have led to much more productive mornings, I’m happy to give espresso all of the credit.

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In case you need this today:

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My personal inbox, in headlines

The “Promotions” tab of my personal Gmail account is completely out of control. I’ve done things to make it chill out, like actually unsubscribe from the sale alerts that seem to come in by the minute, and I’ve even been using Unroll.me for years; but I just can’t keep up and end up selecting-all and trashing them.

I do like newsletters/round-ups, though, and I tend to open those more often because someone else did the work of curating the content for me. Some of newsletters I like include PopSugar Fitness, PureWow, Real Simple, Runner’s World, Medium Daily Digest, and Kate Cutruzzula’s Brass Ring Daily).

But if I’m really being honest with myself (and you), I don’t usually read the newsletters, either. But I do skim the headlines. And boy, are they weird/telling/damaging/did I say weird? A sampling:

New Super-Upsetting Survey Reveals Millennials No Longer Take Lunch Breaks – But then when do they eat their avocado toast?!

Liz Moody’s Healthy Chocolate Chip Cookie Recipe – Chocolate chip cookies should not BE healthy. They’re treats. That’s the point.

My Fiancé Wants to Take Out a Small Loan for Our Wedding. Is This a Bad Idea? – Yes.

10 Things You Really Shouldn’t Refrigerate

Lunch Breaks Are the Secret to Health and Happiness at Work – I guess articles about lunch breaks are hot right now?

I Washed My Face with Seltzer and THIS Happened

Florida Man Ends Run Covered in Gnats. Here’s How You Can Avoid the Same Fate

Introverted Freelancer? How to Avoid Becoming a Recluse

[Note: I haven’t even read the articles linked above. The inclusion of them in this post does not constitute an endorsement. I’m just making a point.]

What kind of person am I/do you think I am based on this content? What do the headlines in your inbox look like? And are you proud of them?

What other newsletters should I get? Anything about being a badass who doesn’t need more stuff to feel fulfilled or other empowering themes?

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Rest in Power

IMG_2899

Last June, I learned that a former classmate and friend of mine, Bill Darnall, passed away suddenly. Bill dedicated much of his life working toward vaccine access for children in need; got his Master’s of Public Health just before retirement to show his sons the importance of being a lifelong learner; was a huge fan of Pennsylvania punk rock; and was one of the funniest people I’ve ever met. One of my favorite memories of Bill was his portion of our team’s presentation of a (fake) marketing plan for a (real) female libido drug in which he asked the audience not to imagine an orchid sprinkled with fresh morning dew.

Last Saturday, I learned that Charlie Van der Horst—who I didn’t know very well but deeply admired when we both worked at UNC’s Center for Global Health and Infectious Diseases—had disappeared under the surface of the Hudson River Friday afternoon during the 8 Bridges Hudson River Swim. The rabbi conducting his funeral service yesterday let attendees know that his body was recovered that morning. I knew a bit about Charlie, but have learned so much more since his disappearance. Like how he cared for early AIDS patients even through their burials, when funeral homes wouldn’t; and how he volunteered providing access to Hepatitis C treatment at the Open Door free clinic in Raleigh after retirement; and how he became a public face of North Carolina’s Moral Monday movement; and how he and his wife were generous financial supporters of numerous progressive causes and organizations that support the most vulnerable.

People don’t (usually) say mean things about the deceased; but the folks who knew Bill and Charlie don’t have anything negative to say. Bill and Charlie were exemplary humans who used their passions and talents for good and I will continue to be inspired by how they lived their lives.

In lieu of flowers, Bill’s family asked for contributions to one of the organizations listed below. Charlie’s family asked that donations be made in Charlie’s honor to the progressive cause of your choice.

 

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One week in London

Why am I sharing this? Check out my post, The world’s mine oyster.

Tower Bridge

Logistics

  • Where: London, England
  • When: May 26 – June 2, 2019
  • Accommodations: Airbnb in the Fitzrovia neighborhood (Goodge St. Underground station)
  • With: Five friends from my running club. One used to live in London and was our unofficial tour guide.

Itinerary

Day 1

9:00am – Arrive at London Heathrow (LHR) and take the Heathrow Express to Paddington Station.

This process, from immigration and customs to taking the train into town, was so easy and quick that I felt like I had gotten away with something. The hardest part was figuring out which exit to use at Paddington Station so that I could find my friends who arrived the morning before.

From there, we took a cab to their hotel room where I was able to freshen up, which was a godsend.

Tip #1: There are people at the airport who will help you buy your Heathrow Express ticket from the machine if you need it.

Tip #2: Check the Heathrow Express timetable before committing to buying a return ticket. I bought one, but I needed to be back at LHR before it started running, so I ended up taking a cab.

Noon – Head to Camden (and Camden Market) for lunch, shopping, and exploring.

Regent’s Canal at Camden Market

Camden was…overwhelming. In a good way! There was so much to see and taste there—it was a nice introduction to the trip for me (and kept me awake after my red-eye flight).

Tip #3: Get yourself an Oyster card and an Underground map. The tube/subway system there is easy to navigate and allows you to cover a lot of ground.

Evening – Go grocery shopping and have a low-key dinner at the Airbnb (heretofore referred to as “the flat”).

Day 2

10am – Go for a run at The Regent’s Park and Primrose Hill.

The friends I was with were from my running club, so it was only appropriate. Plus, one of my favorite ways to explore a city is by running through it.

Ready Money drinking fountain in The Regent’s Park

The Regent’s Park is one of the Royal Parks and covers about 400 acres. There’s a boating lake and even a zoo. Primrose Hill has amazing views of the city (and even better dog-watching).

Primrose Hill

2pm – Visit Westminster Abbey.

Westminster Abbey

Tip #4: If you want to go inside Westminster Abbey, buy tickets in advance.

Tip #5: I highly recommend the Queen’s Diamond Jubilee Galleries, which have all kinds of extras, but my favorite thing was the interior view you get from the tower (sorry, no photos allowed!).

After Westminster Abbey – Walk through the government center: through the Horse Guards Parade, past 10 Downing Street, through Trafalgar Square, and back to Buckingham Palace.

Buckingham Palace

After Buckingham Palace – Walk through Green Park to Piccadilly Circus, the Times Square of London.

Tip #6: Stop in at Fortnum & Mason, a downright-gorgeous department store founded in 1707. The basement had a gin tasting and their flower shop (which I guess is a thing in London department stores).

Looking down into the basement of Fortnum and Mason

Dinner – Have a delicious Indian dinner followed by drinks at a pub in Brick Lane.

Balti style is always worth extra…get it?

Tip #7: Turns out the restaurants in this neighborhood recruit diners and will make you a deal. The restaurant we went to gave us two rounds of beer or wine and 20% off our check for our patronage.

Day 3

11am – Head to Borough Market for lunch and wandering.

If you say it with an English accent it sounds like “utopia” (which I think is what they were going for)

Tip #8: You might have noticed that my days start a little late. That’s because I bought breakfast items on Day 1 and made myself breakfast every day I was there, which saved money and ensured I didn’t get (too) hangry.

1pm – Visit the South Bank of the Thames, where you’ll find The Globe Theatre and the Tate Modern.

View from the South Bank

I admittedly was not excited about The Globe Theatre because it’s a replica, but it was actually one of the highlights of my trip! That afternoon, they had a performance of the Merry Wives of Windsor and for £5 you could stand and watch however much of it you wanted. We stayed for about 40 minutes of it and it was delightful.

The Tate Modern is HUGE, a lot of it was a little too weird for my taste, and all that walking and standing was starting to catch up with me, so one of my travel companions and I cut our visit short and went back the flat early.

7pm – See “The Play That Goes Wrong” in the West End.

Speaking of highlights, this was definitely one of the best things I did during my week in London. I unfortunately didn’t get any pictures of us looking fabulous for our night out!

Tip #9: The theater troupe that performed this play is called Mischief Theatre and they were PHENOMENAL. Seek them out if you’re into physical comedy and perfect timing.

Day 4

10am – Visit the British Museum.

The British Museum

A ceremonial shield that depicts the principals divisions of the Aztec universe.

The British Museum was a short walk from our flat, which was great. And yep, this is the one with the mummies! I loved how different floors/wings were dedicated to different parts of the world. And the nearly all of the pieces are in astoundingly good shape. (I guess that’s what happens when many of the items were “given as gifts.”)

Tip #10: The room with the mummies gets very crowded and very loud. I recommend going straight there when you arrive and then see the rest.

12pm – Have fish & chips and giant beers at a pub

Some beers require two hands

2pm – Go shopping

After lunch, the group broke off into smaller groups. I decided to go on a solo walking/shopping tour and hit up places like vintage shops, a tattoo studio (I bought some prints and did not get inked this time!), Euro staples like H&M and Zara, independent British boutiques, TK Maxx (which is the European version of TJ Maxx), and Liberty, the most magical department store in all of London (and perhaps the world). One entire floor is a fabric shop and haberdashery, and they have a lovely flower shop as well.

Flower shop at Liberty London

Yes, this is Liberty

7pm – Have dinner near the flat.

It started raining that afternoon. I was delighted to find an Asian fusion restaurant on my walkabout, so I dragged a few companions out for phở and Prosecco—it hit the spot.

Day 5

9:30am – Visit the Victoria & Albert Museum.

This museum should be in a museum!

We took the tube to the V&A and you don’t even have to go above ground to get inside—the tunnels lead you to a basement entrance. Like with the mummies at the British Museum, I hightailed it to the collection I was most interested in: the jewelry.

Queen Victoria’s favorite tiara. Read more about it (and see a better photo) here.

The courtyard of the Victoria and Albert Museum

Tip #11: Go outside! Getting to the museum through the tunnels is great, but the courtyard and other entrances are must-sees.

12pm – Walk to Harrods for lunch and shopping (or, in my case, gawking and getting lost).

Holy moly, Harrods is something else. I was really hungry when we arrived, so I went straight to one of the food halls and picked up a salad. Surprisingly, there was nowhere to sit and eat it (I think it’s because the place is undergoing huge renovations), so I went back outside and ate on a bench.

Then it was time to go inside and shop! Except I had NO IDEA the level of hauteness in there. I ended up strolling through the “Superbrands” floor which was more like an art gallery than anything else. I also made sure to try on a bunch of hats and fascinators.

My favorite

After Harrods – Regroup at the flat then head to Carnaby Street for more (affordable) shopping and dinner.

Carnaby Street

Turns out that on my solo shopping tour, I just grazed Carnaby Street, which is a pedestrian mall with tons of shops, bars, and restaurants. Dinner was nearby, so I left the flat a little early to explore.

8pm – Ride The London Eye.

The London Eye

View of Westminster Abbey and a very under-construction Big Ben from the London Eye

Sunset over London

The London Eye is a ferris wheel on South Bank of the Thames. This is NOT your county fairground ferris wheel: the capsules hold up to 25 people and you will ride with strangers unless you fork out the money for a private one (and Champagne, of course).

Tip #12: The London Eye is the most popular paid tourist attraction in the UK, so book your tickets in advance!

A carousel at the bottom of the Eye

Day 6

10am – Head to Hackney to explore and eat lunch at the Temple of Seitan.

Tombstones leaning against the wall of the Church of St. John-at-Hackney Churchyard Gardens

Cheeky monkeys

I was hoping to do a day-trip to Cambridge or Oxford and go punting, but it just didn’t work out. But I was able to do a more manageable suburban excursion to Hackney, which is a borough of London. The impetus of this trip was to visit one of two Temple of Seitan locations, as requested by husband (who wasn’t traveling with me—ha!).

But vegan fried chicken aside, Hackney was a great choice for a quieter, calmer pace and seeing St. Augustine’s Tower and the Church of St. John-at-Hackney Churchyard Gardens. The church itself was unfortunately under construction, so I couldn’t go in.

2pm – Head back into town and stop at Spitalfields Market.

Spitalfields has booths for vendors selling crafts, art, clothing, and jewelry. There are also food trucks and permanent stores and restaurants. For me, this stop was perfect for Day 6 because I had a better idea of what souvenirs I wanted.

Tip #13: Do a lap of the market before you commit to buying something—there’s some repeat inventory and you can find the best deal this way.

6pm – Have cocktails and dinner in Shoreditch, a hip neighborhood.

A fun read

I booked a table at the Alice in Wonderland-themed speakeasy, Callooh Callay, and it was wonderful. The only thing better than the cocktails was the hilariously-written menu. Oh, and maybe the service.

Babek Brothers’ menu

For dinner, we went to Dinerama, which is basically a permanent, open-air food truck rodeo and it was perfect for a group of friends who had been traveling together for a week and were having trouble coming to a consensus about where to eat dinner anything. The cherry on top? The tiki bar upstairs.

Tip #14: Always get the halloumi.

Day 7

9:30am – Visit the Tower of London.

The White Tower

A view of the Tower Bridge

Another highlight! The Tower of London was a fortress/palace/prison. It guarded royal possessions—and still does, as the coronation regalia (the Crown Jewels) have been protected at the Tower since the 1600s.

The Crown Jewels are in there!

Tip #15: Get there as early as you can and go straight for the Crown Jewels (if you hope to see them—and you should); it has a separate line and gets to be an hours-long wait.

1pm – Work your way back to the flat, eating lunch and exploring as you go.

I had fish & chips for the second and final time and spent some time exploring the shops around the flat since I managed to skip right over them previously!

7pm – End your trip on a high note by floating around some canals in a hot tub boat (yes, you read that right).

The only photo that’s not mine (by @blondiebiker)

Captain Hot Tug

A friend of mine visited London a few years ago and while her whole trip sounded amazing, the one thing that stood out in my mind was that she went on a hot tub boat through Hot Tug UK. I floated (heh.) the idea to my friends during our planning meeting before our trip, and they were just as excited as I was. I cannot recommend it more highly.

Tip #16: Spring for the VIP package and get a sweet captain’s hat souvenir.

Final Tips

Tip #17: Be flexible! With your schedule and plans, your transportation, everything. Unless it’s really important to you (see Tip #18).

Tip #18: When traveling with a group, advocate for yourself. If you’re hungry, speak up. If you need a break, speak up. If a certain activity you were looking forward to is about to be scrapped, speak up.

Tip #19: Pack an eyemask, earplugs, Zzzquil, etc. Whatever helps you sleep in a strange place.

Tip #20: When exploring a beautiful place, always remember to look up.

Christ Church, Spitalfields

The dining room at the Victoria & Albert Museum

A ceiling at the Tower of London

A gargoyle at Westminster Abbey

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The world’s mine oyster

world oyster

via Giphy

Vacations are incredibly important for stress relief, self care, work/life balance, etc., and since that’s what I blog about, I figured I’d share my vacation itineraries!

Four years ago, my husband and I went to Jamaica for our first vacation since our honeymoon. We stayed at a really cool resort, but a few days in, we realized something about ourselves: we are active relaxers. Lying around on loungers all day is nice for a couple days, but a week* of it is boring (even with a few snorkel breaks a day). What is fun (to us) is a mix of planned and spontaneous activities and adventures with time to unwind in between.

Once we discovered what kind of vacationers we are, a new hobby and source of joy surfaced for me: vacation planning. I love it. It’s the perfect combination of research, making wishlists, the logistical puzzle of scheduling, and the excitement of anticipating the trip. Yes, friends, I enjoy vacation planning almost as much as I enjoy vacationing.

Most recently, I went to London with a group of friends, so I’ll start with that trip since it’s freshest in my mind. After that, I’ll share about post-Jamaica vacations as I dig up the notes and photos. With a little luck and a lot of planning (!!!), I hope to make this a regular feature!

*Our vacations are usually a week long—I’m campaigning for our next vacation to be two. I recognize that not everyone can take vacations of any length, let alone two-week-long ones.

Posted in inspiration, personal growth, self care, travel | 1 Comment

80 Day Obsession Musings 1 Year Later

A year ago, I finished 80 Day Obsession (80DO), Autumn Calabrese’s exercise and nutrition program through Beachbody.

First, a little bit about the program:

It was 80 days’ worth of unique 30- to 60-minute workouts that were filmed in the fall of 2017 and went live in January 2018. Participants were supposed to do each workout almost synchronously—it didn’t have to be at the same time, but everyone was supposed to do the same workout on the same day. (The program is now available for anyone to start whenever.)

Along with the workouts, there were very strict nutrition parameters around not just what you ate, but also when you ate it. Like with several other Beachbody programs, the idea was to use these little color-coded containers for your proteins, vegetables, fruits, carbs, healthy fats, and seeds and dressings.

The whole program actually took 91 days (or 13 weeks). Workouts were scheduled six days a week, with one rest day, and rest days were not counted as part of the 80 days.

My experience:

I was in a test group (which I think means they take more Beachbody subscribers’ data than they ordinarily take), and was put on a team with others doing the program for support, accountability, and a healthy dose of competition. We used the Beachbody app for tracking and posting our challenges and Facebook messenger to communicate with our teams. Points were accrued by completing challenges, not losing weight or inches (à la Biggest Loser), which I thought was smart.

You’re not supposed to “cheat” on any program if you want the results they promise (or don’t promise because *results not typical), but it was drilled into us prior to starting 80DO via a Skype call that cheating was absolutely off the table because we were in a test group. I’m a pretty disciplined person who loves a challenge, so I was all about it.

Now, for those lessons.

Flexibility is critical.

While we’re on the subject, let’s start with the fact that cheating was completely off the table. Over the course of the 13 weeks, OH MY GOD, ARE YOU KIDDING ME? OF COURSE I CHEATED.

I drank alcohol, which was off-limits. Not often, but I did.

I also substituted some workouts. With six different workouts a week, many of them an hour long, I did not have time to go running. In some cases, I cheated like an overachiever, by doing the workout and going for a run (waking up early or going to bed late to fit it in); in others (and this happened more and more toward the end), I skipped the cardio workouts of the week and went for runs instead.

By the end of the program, I was eating well and mostly according to plan (in terms of what I ate), but the timed nutrition (when I ate) completely flew out the window.

Each time I cheated, I would feel a twinge of guilt and then remind myself that a program this strict is not sustainable in the long run for your average person (or even a really disciplined one like myself).

In fact, restrictions can lead to cravings, which can lead to binges, which, in some cases, can lead to giving up completely. Two insights from Gretchen Rubin come to mind here. First, from her book Better Than Before, is the Moral Licensing Loophole: when we give ourselves permission to do something “bad” because we’ve been “good.” This is how a strict diet can really backfire and spiral out of control.

On the other hand, the other Rubinism that comes to mind is knowing whether you’re a “moderator” or an “abstainer.” They’re just like they sound: moderators are able to have just a little bit (one cookie, one glass of wine, etc.), while abstainers would do better not to touch something tempting at all, lest they get carried away. By not allowing any flexibility through cheat meals (or even other workouts), the 80DO nutrition philosophy is definitely geared toward abstainers. (Can you tell I’m a moderator?)

And since 13 weeks is a long enough time for scheduling conflicts, the lack of flexibility meant that I had to bend over backwards to stay on track when I was traveling and get back on track when a cold took me out of the game for a week.

A lot of people have a disordered relationship with food.

I could not believe the amount of whining, complaining, and panicking my team did when they realized just how much food they had to eat each day on this program. I’d say most folks fell somewhere in the 1200-1500 calories/day range, and this was simply too much for some of my teammates.

And that’s when it hit me: so much of what we’ve (mostly women) learned about weight loss is calories in, calories out. But that is simply an outdated, oversimplified way of thinking. Not all calories are created equal, and if you’re not fueling your body appropriately, you are not going to see results from your daily workouts.

While I was writing my anti-“hustle culture” post, I came across this article by Gabrielle Moss. In it, she aims to get to the bottom of whether eating/skipping breakfast is good/bad (spoiler alert: it depends). What was amazing to me was her realization that her breakfast-skipping tendencies might be societally imposed, instead of a personal choice.

“I know no one makes food choices in a vacuum, and I do wonder how much my belief that I’m “just not hungry in the morning” is influenced by growing up in a culture that pushes women to consume less whenever possible.”

Mind: blown.

I loved that 80DO really encouraged eating enough good food to see results from the program. And the timed nutrition piece is fascinating and probably an important way to boost your results. Which brings me to my next lesson…

Changing several habits at the same time is harder than stepwise habit change.

For a lot of people embarking on 80DO, doing the program meant upending several aspects of their daily habits and adding a bunch of new ones. They had to:

  • Change their eating habits:
    • What food they ate
    • How much food they ate
    • When they ate
  • Change their workout habits:
    • Work out every day
    • Do a prescribed, new workout every day
  • Change their social media habits:
    • Post proof of their workout on the Beachbody app
    • Complete challenges with their team
    • Take and post pictures at the beginning/end of each phase of the program

Wow. That is a lot to ask. Oh, and no cheating, remember? Holy hell.

I was fortunate to have already been eating enough calories, with (close to) the appropriate macronutrient composition, and I was already exercising six days a week— but even with that strong foundation, adding all of the other habits to the list was a tall order. (Not to mention the fact that completing challenges as a team felt a little too much like a group assignment in school.)

I think that an all-at-once overhaul of habits might work for some, but when you think about trying to make all of these new behaviors automatic at the same time, you might be setting yourself up for failure (of one, a few, or all of the behaviors). Plus, research has found that you’re more likely to achieve your goals when you focus on one thing at a time.

Accountability is good (for some people).

There’s more to the concept of teams than just friendly competition and prizes; it’s a clever way to build some accountability into the program. And it’s no secret that Beachbody utilizes accountability groups not just for the success of its customers, but also as a recruitment mechanism for more coaches (it is an MLM, after all), but I think the benefits of a accountability system outweigh the ulterior motive.

That is, IF systems of outer accountability work for you. For some, they can backfire (like strict rules can) and become demotivating by seeming like a nag.

My team was pretty motivated by the outer accountability we provided for each other. In fact, we came in second for total points racked up through tracking our workouts and meals and completing the challenges.

Rest is crucial.

I mentioned going for runs and doing the scheduled workouts and also getting back on track after being sidelined by a cold, which also involved doing multiple workouts a day or skipping rest days.

I was annoyed that the titular “80 days” didn’t include rest days, because not only does Autumn mention the importance of rest several times throughout the program, the research supports it, too. If you want to read about a more recent example of learning this lesson (because I apparently need reminders), check out my post, “I ran 500 miles this year and here’s what I learned.”

Finally, consistency is key.

If I may quote Gretchen Rubin one last time (in this post), “What we do every day matters more than what we do once in a while.” And what are the things that we do every day? Good, bad, or indifferent, they’re our habits.

According to James Clear (who cites some study), it takes an average of 66 days to form a habit (contrary to the popular 21-day statistic). And depending on the person and the circumstances, it could take anywhere from 18 to 254 days to make something stick.

A 13-week program that aims to help you exercise and eat better every day may or may not make those behaviors automatic by the end, but it’s definitely a start. Because while healthy habits can help you reach your goals, it’s important to remember (or reframe) that successfully developing a good habit is the goal.

dog workout

via Giphy

Posted in achieving, fitness, habits, personal growth | Leave a comment