Habit Swap - Revisited

I mentioned our loopchange Habit Swap plan a few days ago and I included the Fox26 Morning Show interview.  I have another video that goes over the principles of that SWAP plan and I'm including it below just in case any of you prefer 'listening' over 'reading'.

Habit SWAP Plan

It is a big day in loopchange history as we have had our first television coverage on a local news station in Houston, Texas (Fox 26).  Thanks to all who have visited the site for your contributions along the way!

I'll post the link below, but in the mean time here is the Loopchange Habit SWAP Plan that was discussed.

One of the great blessings of being involved at loopchange has been the incredible opportunity to read along with people as they are trying to make genuine changes in their lives.  I've seen people post a single time and never come back and I've seen people who have been at the site for six or more months.  Because I read and follow every mission and every post that is made on the site, it has become clear to me that the missions with staying power have four common elements.  That is where the SWAP comes in.  If you really want to succeed, I recommend that you make sure any mission you are involved in has these elements:

SWAP

Specific - You MUST be specific with your goals.  "I want to read the Bible more" will almost always fail.  "I will read my Bible every day" is on the right track.  "I want to eat healthier" will almost always fail.  "I will cut soft drinks and junk food from my diet" or "I will track my calories and keep them under 1600" will have a much greater chance for success.

Write it down - There is something about writing a mission down that is powerful.  Suddenly our goal seems real.  It is almost like a ceremonial 'ok, I am serious about this'.  Writing down your mission gets it front and center in your brain; which is right where it needs to say for quite a long time.  To change something, you must be intentional.  To be intentional, you must always be aware of what you're trying to do.  

Accountability - It takes a village to raise a child.  It also takes a village to change a habit.  You will need accountability, support and encouragement to get where you want to go.  Trying to do something all on your own is so hard that it isn't even worth trying.  Why do it the hard way??  Make sure you have these things and your chance of success grows significantly.  Loopchange is perfect for this (this is what the site was made for) but I would always encourage folks to get real world accountability as well.  Tell your family.  Tell your friends.  There is no shame in asking others to help you.  Asking for help does not make you weak; it makes you strong!

Patience - The greatest enemy of change is impatience, I'm convinced of that.  We get discouraged when the results are not coming as quickly as we would like them to.  We want to give up when things aren't as easy as we'd hoped they would be.  Patience is absolutely essential because patience is what will get you through the rough patches and the struggles (and there will definitely be rough patches and struggles). 

Now, on to our feature presentation:

Hey You. Yes YOU! Change Your Life.

The more I have been around this 'change' stuff and the more I work to change things in myself, the more I've come to believe the following two things:

First, I think the biggest hurdle in people's quest to become the best possible version of themselves is fear of failure.  It hurts to fail. It is embarrassing.  It brings shame down on us.  There is not much worse than having to say to yourself "well, I blew it again, no surprise there."  That has been a major hurdle in my life anyway. 

The internet is FULL of stories of inventors, sports heroes, businessmen and others who describe in detail how failures in their lives not only occurred, but were necessary for them to ultimately achieve what they did.  I was reminded of this the other day when I saw this old Michael Jordan advertisement:

A few other great quotes:
Winston Churchill: "Success consists of going from failure to failure without loss of enthusiasm."
Ben Franklin: " Do not fear mistakes. You will know failure. Continue to reach out."
Michael Jordan: "I can accept failure, everyone fails at something. But I can't accept not trying."
John Wooden: "Success is never final, failure is never fatal. It's courage that counts."

These are just a few, I'm sure entire books have been written compiling great quotes about failure!  

Second, I think that people generally downplay their successes too much.  It is very easy to look at a success and think to ourselves "ya, but anyone could have done that" or "Ya, but I still can't..."  We downplay our accomplishments and we wallow in our failures.  That is COMPLETELY backward!  We should be downplaying our failures (within reason) and celebrating our successes!  

I believe that making changes in our lives operates very much like a muscle does.  At first, our ability to stick with something, to commit to it, to sacrifice for a goal is weak and feeble, but as we go along and have a few successes (even just a few attempts), that muscle begins to get stronger.  Before we know it we've accomplished something.  Before we know it, we've moved on to a few other things and now we've accomplished several things.  And before you know it, we are able to look in our rear view mirrors and see that those were not small things after all; they were actually pretty BIG things and our attitude becomes "Ok, what next?"  

So get out there.  Pick something small.  Stick with it.  Take it seriously.  Focus on it.  Be intentional about it.  Tell your friends and family about it.  Celebrate your successes.  You can do it.  You deserve it. 
 

5 Tips for Breaking Habits

Last year, when we began researching the concept for loopchange, we did an awful lot of research about the process of changing habits, the methods people had found to be successful and we stumbled across an awful lot of sketchy information.  Also in that time, I was constantly attempting to perform my own case study using myself and some friends who agreed to be voluntary lab rats for the "cause."

Through my own successes and failures, here is what I've found so far:

1 - Committing to a change of some kind is HARD.  Your first battle will be fought before you've even begun.  You can safely expect a barrage of reasons that you can't do it, that the timing is wrong, that next week would be better.  You've got to tell that voice to shut up!  I believe that subconsciously that is our 'fear of failure' rearing its ugly head.  Failing hurts.  Failing publicly can be humiliating.  Our deepest being knows that, and wants to keep us away from such 'risks'

 2 - Write down your goals.  Be specific and include details.  Vaguely defining your goal leads down the path of failure.  How, exactly, are you going to change your diet?  How much TV will you allow yourself to watch?  The more details that are provided, the more likely the person is to succeed.

3 - Accountability.  At loopchange we help to connect you with people who will be holding you accountable.  Don't get me wrong though, our community is made up of people who honestly CARE about your progress.  They aren't checking in on you, waiting to pick, poke, prod and point fingers.  They are checking in on you so that you know your mission is important to them (because it is).  Finding some real world accountability helps a great deal as well.  Tell a friend or a family member what you're doing.  Ask them to help if it looks like you're struggling.


4 - Encourage other people who are trying to change something about themselves.  I cannot stress the value of this step enough.  The word 'encourage' originally, literally meant 'to put heart into'.  To build someone up.  There is a fascinating phenomenon that occurs when we encourage other people - we feel encouraged and stronger ourselves.  It's fascinating, but true.

5 - How long will it take to change?  The only scientific research I've found on the topic says 19+ days (where the + can be 200 or more days).  There is no set answer, but it will take exactly as long as it will take.

Using my own experience, I've come to believe that the commitment, faithfulness, dedication and will to change is very much like a muscle.  As you get a few successes under your belt and build up your confidence a bit, you'll find that you become significantly stronger in those areas.  When you've faced and completed a mission to change something, it will be much easier to tackle something else.  Before you know it, what started as a scary, anxiety filled experience will become something that you are excited about - and you will find that you'll gain so much momentum that you will be changing left and right.

But it all begins with that single step.  You have to find a way to ignore that voice in your head telling you it's not worth it - because IT IS!

5 Tips for Breaking Habits

Everyone struggles sometimes.  Everyone feels like giving up (at least a little) when the going gets tough.  Here are 5 tips that might nudge you back on course. 

1. Our research indicates that the more detail you give; the more likely you are to successfully complete your mission.  Vague missions are almost never successful.  If you’ve made the mistake of being vague, come on back and get specific in your most current day update.  It is never too late to commit to details.

2. Have you fallen off of the wagon and skipped a few days?  Don’t worry!  Come on back and pick it back up.  Character is not defined by how many times we fall, but by how many times we get back up.  So get up and get back on track.  You won’t be judged by the loopchange community, you’ll be welcomed back with open arms (I don’t think you realize how important you are over there!)

3. Incorporate some folks in the real world to help keep you accountable.  Mention to friends or family members what you’re trying to accomplish.  Keeping your mission a secret almost never helps you.  Don’t be afraid, we KNOW you can do this!

4. Stay focused on sticking with your plan 1 day at a time.  It’s very intimidating to commit to changing something for life.  It’s scary to commit to changing something for a year.  But 21 days, 1 day at a time is do-able.  We promise.

5. Don’t devalue your importance.  When we’re struggling it is easy to begin to believe “it really wasn’t that important.”  That is another way of saying “I’m really not that important.” That is a LIE.  You ARE that important (and more).  It was important enough for you to commit to, so do yourself the service of sticking with it for 21 days. 

So get back on that horse!  If you haven't started a mission yet, then head over to http://www.loopchange.com and start yours today.  It's fast, it's free, it's easy; and you'll be on your way to a new you before you know it.

Have you come with anything the helps you to stick with a new habit?  I'd love to hear about it!

Lost 10 Pounds in 21 Days!

One of our users has just completed her first 21 days on the site.  And though her journey isn't complete yet, she's truly been an inspiration.  She has a heart for encouragement and is a born leader.  Reading through her mission again, these two quotes sum it up pretty well for me:

Day 1:  Worked out on the treadmill.  I was "aiming for 30 minutes, but could only do 25"
Day 22:   "Thinking about buying one of those recumbent exercise bike's this weekend, I notice that I am getting stronger and now want more options during my workouts, I think before too long my whole living room will be turned into a gym"

If that's not inspiring, I don't know what is!  You can read Sarah's full journey here:  http://bit.ly/qe7V6N
Without further ado, here's Sarah!

Hello, I'm Sarah and I have begun a weight loss journey.  I was very blessed the day I happened to stumble upon loopchange because it has changed my life in more ways than one.  I am 29 year's old and my starting weight was 322 pounds.  I have attempted many times to lose weight and I never stuck with it.  I always just gave up and told myself I might as well face it, I'll always be over weight. I finally woke up and decided I was making losing weight harder than it actually was.  Why not try and start small? So I did.  I began giving up sodas and sweets.  That was not an easy task.  I struggled with it because I loved my soda more than I did water and it felt like an addiction.  I went through withdraws and I fell off that wagon many times but I picked myself back up and continued with it.  Then I began feeling guilty every time I would drink a soda and I learned a trick with water: I hated tap water and didn't really care for bottled water either; I realized I loved my sodas ice cold, so I decided to just start pouring a cup of ice in my water and I fell in love with it. I started giving the soda and sweets up back in April.  It took me at least until June before I knew I finally kicked the habit. I loved cheesecake, Reese's cups and many more but for me, I was very lucky they were not as hard as I thought they would be to give up.
  

  I started watching my weight drop on the scale.  By July I had already dropped 20 pounds by just giving up the sweets and sodas and drinking nothing but water. I realized I can do this and it was time to kick it up a notch.  I decided I wanted to purchase a treadmill and happened to stumble on a very nice treadmill at Walmart and made the purchase.  I got it home and set it up over the weekend.  The week of July 20th, starting that Monday I got online and did a lot of research on treadmill routine's.  I asked a question on yahoo questions and found replies to other people's question that was similar to mine, (I cant remember what question it was I asked now).  Well I read one person's reply to the question and it said to try loopchange.com.  It was a website to break habit's in 21 days and you pick a mission (a habit) you want to break and you begin your mission by writing what you want to accomplish and change; what are your fears and so on, and you update it daily, and others can see it and post encouraging words along the way, and you are held accountable when you mess up.  I figured why not give it a try, So I did.  I started a mission July 20th to lose 15 pounds in one month by eating healthy, learning to count calories and daily exercise. The first day started out great, I stuck to my diet and did my exercise for the day.  As the week progressed I stumbled with days of just not wanting to get up and exercise, or over sleeping and not getting up in time for breakfast, or just flat out not wanting to eat breakfast, or skipping lunch here and there.  I fought through the bumps and the temptations. I never gave up though, I kept fighting.

I found myself one night pulling into Whataburger's parking lot fighting a temptation.  I had skipped lunch that day and figured I could splurge a little at Whataburger, so when I pulled in I saw two cars in front of me and changed my mind and pulled away.  My husband looked at me and said "I am so proud of you", that just completely made my night when he said that and began to change my way of thinking when it comes to food. My husband is my biggest supporter.  We are both in this together.  He still struggles with eating healthier foods and I never force him to change his habit's.  If I cook dinner and its something healthy he'll eat it and be ok with it.  If we swing by subway, I'm ordering a turkey on wheat and he's ordering an Italian BMT.  He has lost a lot of weight so far the way he's been working at his job and especially in this heat and drinking less soda's as well.  Total so far we are about even he's lost 30 pounds and I have lost 30 pounds! Crossing that finish line together as a team!!!!!

My weight loss is not over.  I may have crossed that 21 day milestone, and I still have a long way to go, but with loopchange, I am able to log my daily doings, and it has helped me set a routine for myself, getting up and eating breakfast in the morning, a quick snack a few hours later, then have lunch, then another quick snack a bit later and then supper. It's made me more aware of what I am eating everyday and what I am lacking in eating. I have never liked veggies, so I never eat them.  Someone suggested just having a taste test with them and see which one's you can do and start with that, well I did, so far pea's are pretty good, and I love corn, I am still working on the others and I know I will get there I just have to be patient. I was a major couch potato, I hated doing anything strenuous and just never had the motivation, so i began working out on the treadmill.  I had to start out slow so I wouldnt get frustrated and just give up.  I began doing just 15 minute walks on the treadmill.  I aimed for an hour total at first and decided to break them down. Four 15 minute walks on the treadmill a day, then I would change it to 3 20 minute walks on the treadmill.  I was getting better at the treadmill and ventured on to other things. One day I just decided to get up turn the music on and dance, I really enjoyed that!  It gave me a good workout and it was something different. then I decided to buy zumba for the wii.  Now I really enjoy zumba on the wii and it is very difficult to keep up with but fun at the same time, but I started noticing a little pain in my knees when i would walk on the treadmill and figured maybe with the zumba I was putting a lot of pressure on my knees.  I have two bad knees.  My right knee has pins in it holding my knee cap in place.  My left knee cap goes out of place too but I have not had surgery for it yet. So I have kind of slacked off on Zumba, but have continued on with the other exercises I have been doing.  When I started loopchange, my starting weight was 302 within 3 weeks, 21 day's I have lost 10 pounds and I notice a difference in myself, in my confidence and strength. I never thought I would be one to exercise daily, nor eat healthy, or be able to give up sodas. I have broken so many bad habits in 21 days as well as start good habit's. My weight loss journey is no where near done, but I am on the right track and have accomplished so much already in just 21 day's!

No more excuses I dont want to anymore, this is my time!! My time to make that change I've wanted for so many years~ Sarah!

Thank you Sarah! I can't wait to see where you go from here!!!

Introducing: loopGroups

Today is a big day for loopchange.com.  We are introducing our latest feature (absolutely free, just like everything else on the site).  I think this tool has the potential to be tremendously useful to many, many different types of groups (work out partners, friends, families, church groups, trainers, support groups and just about anything else!)

loopGroup FAQ

 

1. What is a loopGroup?

     A loopGroup is a private group that can be created on loopchange.  Missions and comments made within a loopGroup are visible only to members of that loopGroup.  Be aware, all terms of service still apply and loopchange administrators can see all content submitted into a loopGroup.

2. How do I form a loopGroup?

     On the right side of the ‘Mission List’ page, you will see a link that says ‘join/form a loopGroup’.  Click that link.  Find the section for forming a group and fill out the form.  You will need to name your group; assign a password and then briefly describe the purpose of your group.  All loopGroups must be approved by an administrator.  If your application is denied, you will receive a message explaining why as soon as is possible.

3. How do I find members for my loopGroup?

      loopGroups are for you and your real-life friends/co-workers/work out partners/church members/family/team/neighborhood/etc.  Before forming a loopGroup, you should already have people in mind who you’d like to invite.  Upon forming your loopGroup, you will receive an email with the name and password associated with your loopGroup.  You can then forward that email to those folks who you’d like to share missions with.

4. How do I join a loopGroup?

     If you’ve gotten an email invitation from a group leader, just follow the instructions there.  You will need to set up a loopchange account; validate the account and join the loopGroup using the name and password provided to you by your group leader. 

5. Is there a limit to the number of members a loopGroup can have?

     At this time there is no limit. 

6. Can I be a member of more than one loopGroup?

      At this time, there will be no limit placed on the number of loopGroups you can join.

7. If I join a loopGroup, can I still post in the ‘public’ missions?

      Absolutely!  We believe that much of the benefit users get at loopchange is from encouraging others.  loopGroup members are encouraged to continue to support all users in the public domain.  A loopGroup member can also have both private and public missions going at the same time.  We want you to continue to be involved members in all aspects of the site, not only their loopGroups.

 

Have a question that wasn’t addressed here?  Send an email to admin@loopchange.com and you’ll hear back as soon as possible.

Back Up, Back Up, Back Up

Guess I should back up and mention what the site is all about before continuing (why didn't I think of THAT for the first post??).

What is loopchange?

***********
The world specializes in tearing people down; in discouraging change; in telling you what you can't be and what you can't do. We are tired of accepting that lie. We think it’s time to start taking back our lives and working to become the person that we really want to be deep inside.

Loopchange was built around the concept that by clearly stating our goals in a public way (even if it is technically anonymous) and by giving daily updates on our progress, failures, fears, struggles and successes; a person really can change their patterns and habits. Deep down, many of us are frustrated by the things we do. Many of us wish we could be different – even in small ways – and we’re here to tell you that you CAN be.

Look at how much time you spend at your job; doing laundry; working around the house; watching television and any of the other dozens of daily activities that combine to make up your life. Isn’t it time we carved out just a few minutes a day to begin improving ourselves? Loopchange can help you do that. Spend a few minutes a day here starting a mission; updating your daily progress – and hopefully encouraging others who are going through the very same struggles you are – and we believe you can change your life….one small step at a time.

You can make changes. You can become the person that you want to be. I know it. Deep down you know it. Now, let's get started.
***********

So there you have it.  That is what we're about.

Feel free to pop over for a visit:  www.loopchange.com

Changing a Habit: Quitting Television

We're going to occasionally ask loopchange users who've completed a mission if they'd be willing to come and 'guest blog' about their experience.  So, without further ado, here is Habanero - one of our users who recently completed a mission to give up television for 21 days.

Hello.  My name is Habanero and I'm a TV junkie.  (Hi Habanero!)  It's been 21 days since I watched my last television show and I feel great! 

It's sad to say, but for the last several years my life has very literally revolved around the television.  What's even worse is that many of the shows I watched, I didn't really even like!  When I was sitting at my desk (at work) letting my mind drift toward post-work events, my first stop was always "what's on tonight?"  I could pretty much recite the line up of programs I watched every day of the week.  It almost seems crazy now looking back at it and it hasn't even been that long!

This site gives some statistics of American television use that is amazing.  They say that the average American watched 4 hours of TV per day.  This equates to 2 months of non-stop television watching PER YEAR!  In a 65 year life, they say that person will have watched television for 9 solid years! 

After I'd stumbled upon the loopchange website, I'd been trying to think of a mission I could try.  My reliance on television quickly came to mind.  At the same time though, I was honestly scared of trying it!  I am married and have two young children.  How would I fill all of that time that the TV had been filling for me?  Would my Wife and I have anything to talk about??  Would I be bored out of my mind?? 

It was an adjustment at first.  At times, I didn't know what to do with myself.  I had moments where I literally sat and did nothing.  But those feelings quickly passed.  I read a lot of books.  My Wife and I had some great conversations.  I got a LOT more sleep!  In retrospect, the overwhelming feeling that I had was freedom.  I was free of the feeling that I was committed to watch a number of television shows each night that I honestly didn't care about anyway!

It felt wonderful.  It continues to feel wonderful!  It has been a little over 40 days since I began my mission.  Between the end of the official mission (21 days in) and now; I have watched a little television.  I actually even began watching an old TV series that I'd been wanting to see (The Wire).  But my life has definitely been changed.  My 4-5 hour a night habit is currently something like 2-3 hours per week.  I like my life a LOT better now. 

So, if you're reading this and you've considered trying to cut down on the amount of time you spend in front of the television; my advice is DO IT!  Right away.  Don't wait.  You won't regret it.

If you're interesting in reading Habanero's full journey - you can read it here: quitting television.