The 10 Habit

What we do every day matters more than what we do once in a while.
— Gretchen Rubin

I have a serious sweet tooth. I come by it honestly. My papaw suffered from type 2 diabetes, and my dad loves ice cream (only time will tell). Knowing this, I limited my sugar intake to less than 10 grams of added sugar per serving for the entire month of July 2018.

It stuck.

Yes… I’ve had an occasional donut since this habit change, but… I can also say I no longer eat dessert after meals. I don’t miss sugar and I don’t crave sugar.

With my sugar crushing success, I’m taking the same formula and testing it in the first 100 days of 2019. I’m calling it The 10 Habit and it’s going to focus on time & diet.

You always have time for things you put first.
— Unkown

Walk 10
Each day will start with a 10-minute walk with Chimehuin. This will deliver fresh air and blood flow to help wake up the body. I believe the timing of the morning walk means more than the duration.  

Yoga 10
10 minutes of Yoga will immediately follow the walk. At the time of this post, I’m on a 50-day streak of at least 5 minutes of yoga a day. I’m doubling down in the new year and striving for 100 straight days of 10 minutes of yoga.  

Meditate 10
I’ve also been experimenting with meditation and found it very challenging and very refreshing. In hopes to make meditation a habit, I’ll take a work break between 1:00 pm and 2:00 pm to clear my mind through meditation.  

Schedule 10
I have a long-standing habit of writing a list of tasks I’d like to achieve the following day before clocking out of the office. To strengthen this exercise, I’ll take 10 minutes to schedule these tasks on my calendar – visualizing the completion of each task the following day.

Book 10
As each day comes to a close, it’s much easier for me to watch a video, or read the latest industry news than pick up a book. I’ll end the first 100 days of the new year with a book in my hand.

You can’t excercise your way out of a bad diet.
— Mark Hyman

Water 10
Before I head out the door on my morning 10-minute walk, I’ll drink two glasses of water. Followed by eight more glasses of water throughout the day.  

Sugar 10
I’ve already established a habit of limiting my sugar intake to under 10 grams of added sugar per serving. I’m pleased with the results, so I’m keeping it in place.

Beer 10
My biggest weakness is alcohol consumption. I enjoy a daily drink more than I should and want to change this behavior pattern. Over the first 100 days, I’ll take five beer breaks, each ten days long.  

Coffee 10
Vice number two, I love coffee shop cultures and I love a good Cup of Joe. I’ll align my 10-day caffeine free streaks with my 10-day alcohol free streaks.  

Fast 10
I started experimenting with intermittent fasting at the end of last year and want to continue this practice into the new year. Following dinner, I won’t consume any other calories until breakfast. I say 10 hours here, but my specific goal is 13-16 hours between my last calorie of the day and the first calorie of the following day.

The 10 Habit test will end April 11, 2019. On the surface, none of these habits appear difficult. Together they present a challenge. Some of these habits may already be in place (water, walk, sugar, etc.) Even so, I’ve never defined them, tracked them, and announced them to the public. To further my accountability, I’ll repost these desired habits and results in mid April.

Happy New Year!