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NOCALORIES's Photo NOCALORIES Posts: 21,232
10/2/19 11:47 P

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I choose to start my day with gratitude.
I choose to find opportunities for appreciation for food, water and a body that can
be active.
I choose to get on Spark people and be rewarded by others who share and give advice
so I can live a healthier life.

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MOOMSHINE's Photo MOOMSHINE Posts: 1,382
10/2/19 5:58 P

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Every day we make choices based on whether we want to do them or not. Even when we don’t want to do something, we sill choose to do it (or not) for a reason. As a child, I chose to make my bed to make my mother happy. Today I choose to make my bed because the room is more inviting when it’s time for bed. I choose to stay on track tight now, even though I want to eat away the stress of the day, because I want the reward of wearing smaller skin.
emoticon

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I am Auntie Em
Pacific Time


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JUNEPA's Photo JUNEPA Posts: 14,529
10/2/19 4:12 P

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Day 43 - Choose to - not have to

Have to sounds like a law to be obeyed and the law brings wrath.
Choose to sounds like kinder language and something we will find easier to do because we personally agree it is a good choice.

Have to - very likely still thinking about it - not happy about it
Choose to - personal approval and the go ahead

one more thought - some things that are good for us that we choose to do routinely can be upgraded to regular habits, so we don't think about whether to do them or not, we just do them on automatic pilot - with previous approval from ourselves. Regular habits takes away the energy needed to deciding every time whether we are going to do this or not. Energy that remains for other decisions for making good choices. When we are out of energy, it is very easy to make bad choices.





June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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OHANAMAMA's Photo OHANAMAMA Posts: 28,350
10/2/19 11:42 A

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~ start catching times when you say, "I have to...." Regardless of the issue you're facing, switch your words and say, "I choose to...

~ Train yourself to use this phrase more regularly by saying things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.
I will.

I choose to get up early to have my quiet time for meditation, prayer and study.
I choose to eat healthy foods to improve my nutrition.
I choose to exercise to improve my cardio health as well as my mental health.
I choose to drink water because not only is it good for me, I like it.
I choose to make menus ahead of time so I have a plan.
I choose to stick to that plan.
I choose to not have foods that are not part of my plan, even during pot lucks. (one coming up very soon at work... I'm really not a fan of pot lucks.)

~ Renee ~

Turn your magic on.


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
10/2/19 11:04 A

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Another great lesson - 'have to' can be so overwhelming and depressing!

1. I choose to - take better care of myself
2. I choose to - continue exercising in 10 minute Spark streaks at the very least 3 times daily
3. I choose to - make sure I drink plenty of water
4. I choose to - plan meals and shopping trips
5. I choose to - focus on my commitments

Babs
SW Illinois - CST


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THETROUT's Photo THETROUT Posts: 1,969
10/2/19 8:26 A

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Day 43 - I choose to, not I have to

Oh, goodness, do I ever relate to this concept! I used to have a lot of "should do's" in my life, but I've learned to not beat myself up.

I choose to plan and eat on plan today. I choose to walk this morning. I choose to weigh every morning. I choose to track my food on Sparkpeople. I choose to be on this team and on the 5% team.

Janet in Georgia

Just using SP suggested calorie/protein/carb range

Perfection is not the Goal; Slow and Steady wins the race


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MAWMAW101's Photo MAWMAW101 Posts: 12,698
10/2/19 8:01 A

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Day 43: Choose to, not have to

My thought today
I choose to ....Exercise
I choose to ....Eat fresh fruits and vegetables
I choose to ....Plan our meals and stick to the plan
I choose to ....Take time for meditation and gratitude
emoticon Now I just need to make sure to choose these every day!

Edited by: MAWMAW101 at: 10/2/2019 (08:01)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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PAULALALALA's Photo PAULALALALA Posts: 27,232
12/17/18 4:47 P

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I choose to be happy today and look on the positive side of my "to do" list.
I choose to track my food, get my nutrients balanced right, and go to bed just a tad hungry. (something I've not been choosing to do lately.) I choose to get 60 minutes of fitness in.

I was really happy to have read this lesson again last night as it has made a difference in the way I've talked to myself today.

I choose not to dwell on my past mistakes, but on what I can do today to help me reach my goals.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
12/17/18 2:46 P

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I agree. It's definitely a favorite of mine too. It reminds me that I am in control. I choose to be healthy. I choose to eat healthy. I choose to live healthy. I don't 'have to' but I definitely 'want to and choose to.'



Babs
SW Illinois - CST


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DSJB9999's Photo DSJB9999 Posts: 6,737
12/17/18 2:35 P

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Day 43 - Choose to, not have to

This is still one of my favourite of the 100 days! It gives OWNERSHIP to Healthy Living.

Today i am choosing to Plan my eating and eat heathily and write it all down!
I have chosen to go shopping and walking which is exercise and helping clear my mind!

Today I have - chosen to try to stay calm and not allow 'Emotions 'to spoil my good choices again!

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 11,236
12/8/18 7:11 A

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emoticon I choose to --- weigh-in daily and evaluate previous day, drink 8+ cups of water, track food, daily work-outs at home, STx3/week at gym with heavy weights & low reps, stop eating 2-3 hours before bedtime, plan next day and sleep for cell renewal process.
Linda's blog u.nu/0f9z I'm choosing smaller portions of my Christmas favorites away from home to "minimize the damage." emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon Amazing blog by DXTECH u.nu/mfkr

Edited by: AURA18 at: 12/17/2018 (09:30)
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CAROLYNINJOY1's Photo CAROLYNINJOY1 Posts: 12,173
5/5/18 1:41 A

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100 Days Challenge, Day 43 Choose to, not have to

Today’s assignment

1. Start catching times when you say, “I have to…” Regardless of the issue you’re facing, switch your words and say, “I choose to.” Write down each time you do this as well as what you said.

I have said "I have to clean the office. I have to finish cleaning the closet. I have to put clean clothes away" I feel like there are a lot of "have to's" that revolve around household chores I might want to postpone. I will change the words to "I choose" to put the clean clothes away as my first change. Just the slightest change makes me feel less pressured.

2. Train yourself to use this phrase more regularly by saying things such as, “I choose to get up early for my meeting” or “I choose to sit here at my desk and type this report.”

This is a new habit I will adapt. "I choose" makes a difference in the way I feel.

3. Using the words ‘I choose to…,” write a “to do” list of things you want to accomplish during the next week.

I choose to use my nutritional planner early and I choose to exercise when I first wake up. I choose to clean the front door of the dog's "nose art". I choose to sweep the front porch. I choose to put the things away that I dragged out of the closet.

Joy is a Choice. Choose joy moment by moment.

When all else fails, persistence prevails.

Injoy:) Carolyn

(Arizona - Mountain Standard Time)

My personal story as a blog:
https://www.sparkpeople.com/mypage_p
ublic_journal_individual.asp?blog_id=6
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AMYBELLES's Photo AMYBELLES Posts: 13,695
4/23/18 5:23 P

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I loved reading all the comments here - so true about the power of words.

As an elementary teacher for 30 years, I know the power of giving a child a choice, rather than telling them what to do. I applied that to raising my son, and also try to remember to use it with my husband, as he always balks at being told what to do! So, why do we put so many demands on ourselves, when we do the same thing? I don’t have to eat everything on my plate or have the dessert because everyone else is having it or have the snack that my dh offered me. It’s always my choice to do it or not. I don’t have to exercise, but I choose to work out or not to work out. I don’t have to clean the house, but I choose to clean it. There is a great power in choice!
Tonight I go to a neighbor’s house to play Mah Jongg, and there is a big spread of food there to eat halfway through our games. I don’t have to eat anything - I can choose not to even if everyone else does, or I can choose just to have one or two items, like fruit or veggies, if I decide I am hungry. It’s all up to me!



**~Amy~**
Dazzling Daffodils
April A&I BSG Challenge Team

~The Villages, Florida
EST



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PAULALALALA's Photo PAULALALALA Posts: 27,232
4/16/18 8:22 P

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emoticon SO much power in the way we phrase. emoticon reading all the posts to give new ideas about the way I'm talking to myself.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
s.asp


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,343
4/16/18 7:54 P

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I do love this lesson. It demonstrates not only the power of words, but the power of us.

Edited by: SKIRUNNER1 at: 4/16/2018 (21:06)

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (176,340)
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4/16/18 2:25 P

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I think we forget how much power words have ... especially the words we tell ourselves.

I read millions of years ago ... if you want a child to do something ... always put it in a positive way. Instead of ... don't go out in the street ... say, stay out of the street. The word "stay" is an action that the brain understands.

Today hubby and I both woke up feeling poorly ... we were out in the fierce wind several days in a row. I started getting a headache due to not eating ... so I went to the kitchen and had a pity party with myself. Well, I CAN'T eat that. I CAN'T eat this, blah, blah, blah.

Then I took a deep breath and told myself I CAN eat anything I want to. Do I want to stay on the path of eating that will get me back to my weight goal. BINGO.

Chang your mind ... and the rest WILL follow.
emoticon

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
4/16/18 11:58 A

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I love that affirmation too! I agree. Fits with today's lesson perfectly.

You know this also reminds me of what I used to tell my kids when they were younger: "Choices and consequences. What's it going to be?" It pays to make good choices. Do we always? Heck NO! I certainly haven't, but I paid/am paying the consequences and here I am today making the 'good choices' and reaping the benefits.

Great lesson.

Babs
SW Illinois - CST


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LIVINTODAY's Photo LIVINTODAY Posts: 9,417
4/16/18 9:56 A

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I too, choose to stay with this program!

Normally I wouldn't post twice on one lesson but I just saw the following image on the community feed and it fits perfectly:



Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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FUNLOVEN's Photo FUNLOVEN Posts: 2,813
4/16/18 9:42 A

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I want to give a KUDOS to Gill for all the work she does for us! I love your emails and comments, Gill. They are always so helpful. emoticon

I love todays lesson. I use the "would" and "could" example frequently in my life. "Could you ___ (well, yes I can; I am capable: I am able)" will not get you the results you want when asking some one to do something for you.

I also think that today's lesson is a good example of one of the lessons in the Mind & Body series that Gill referred us to yesterday. The first lesson has to do with using "I" statements.

I CHOOSE TO - STICK WITH THIS PROGRAM!

I have been working on our Pause lesson, but I am finding it difficult to assess. When my foods are weighed and measured there is not t ton of food and so over-eating is not an issue. I eat what is on my plate and that is that! Also, I am doing a lot of pausing during my meals to aid me in slower eating along with assessing our Taste assignment. I still can't say that I am recognizing any "fullness" sensations, however, I am also not thinking about second helpings or looking for more to eat within a short time after finishing my meal. I will continue this Pause assignment for a couple more days.

Sue

Michigan - EST

LIVE-BREATHE-ENJOY LIFE!
"Live life to its fullest and make the most of every day."


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LIVINTODAY's Photo LIVINTODAY Posts: 9,417
4/16/18 9:41 A

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The way we speak to ourselves DOES matter. I think for many years things just "happened" like I just "happened" to eat two pieces of chocolate cake instead of one. TEEHEE!

Things do just happen right? Most things in our life we choose though. This is a good lesson to learn - even late in life.

I chose the paths of my life; I chose to eat unwisely in the past...hmmmm maybe even yesterday; I chose to have a healthy breakfast this morning and I chose to walk.

Every day is full of choices; it would probably be difficult to count the choices we make in a day. I used to think things just happened but now I know that I choose.



Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

Eastern Standard Time




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MAWMAW101's Photo MAWMAW101 Posts: 12,698
4/16/18 8:34 A

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Day 43 - Choose to, not have to
This is one of my favorite lessons from this book.

Everything in life from brushing my teeth in the morning to going to bed at night is simply my choice!
I choose to make good healthy meals with fresh fruits and veggies.
I choose to get some form of exercise every day.
I choose to take time to pick up and decluttering when necessary.
I choose to enjoy my life by making time for things that keep me healthy and happy.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MINDFUL-C's Photo MINDFUL-C SparkPoints: (199,462)
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4/16/18 4:24 A

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Either I choose to take care of my body or I choose not to. I do not have to do anything.

If I choose to do nothing then I greatly increase my chance of becoming a diabetic.

I choose to take care of myself.

To do that I choose real food.

Choosing to sneak eat will not help my body or my mind.

C

Live in the moment

I follow the MyWW Blue Plan
Lifetime WW Member as of 3/8/2020

Mindful Dieting
sparkpeople.com/myspark/groups_indiv
idual.asp?gid=71537



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AURA18's Photo AURA18 Posts: 11,236
4/15/18 8:58 P

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Day 43 I choose to --- weigh-in daily and evaluate the previous day, drink 10+ cups of water, daily work-outs at home, STx3/week at gym with heavy weights & low reps, stop eating 2-3 hours before bedtime & plan next day.
emoticon to --- "stay on plan during special events" gives better results (I may not have pounds to work-off). Good timing. In the past, I "had to" go out for BOGO birthday meals. I can cook 2-4 meals at home for the price of one restaurant meal ($15-$25) and know what I'm eating. Considering options for non-food celebrations. I will create a good memory of spending time with friends & family. I know cravings pass quickly (fleeting memories). Positive self-talk & commitment to healthy-living.

Edited by: AURA18 at: 12/8/2018 (07:13)
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KALISWALKER's Photo KALISWALKER Posts: 23,644
12/26/17 12:44 P

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Day 43 I Choose To, not have to

Instead of saying, “I have to,” when discussing your actions or goals, substitute the words “I choose to.” Any time you feel like you have to do something, say “I choose to.” Then take steps that move you toward the outcomes you want.

You choose to do certain routine things because you don't like what might happen if you don't do them. Starting today, say "I Choose to" when discussing your actions or goals." Now the phrase "I have to go to work" becomes "I choose to go to work." And "I have to lose weight becomes "I choose to lose weight."

For example, you choose to stick with your diet because you want certain outcomes such as feeling better or fitting into the clothes hanging in your closet.

I have to (versus I choose to)...
~ stay on my diet plan
~ clean my house
~ exercise today

Anytime you have to do something, say "I choose to," and then take steps that move you toward the outcomes you want.

Regardless of the issue you're facing, switch your words and say, "I choose to... Use this phrase regularly - "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.
+++++++++++++

I like to think of the outcome too!

I choose to _____________ because I like the outcome _____________

I choose to make a picnic lunch so I can have a fun outing with the family
I choose to get ready to go out so we can all leave for the outing and not keep everyone waiting
I choose to be energetic so I can walk the sea wall and create fun memories with the family
I choose to menu plan so I eat calorie appropriate meals and loose weight

Happy Sparker Lynn 'A good girl with bad habits'

Greater Vancouver, BC Canada
2020 Winter 5% Challenge Community
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=71455


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PAULALALALA's Photo PAULALALALA Posts: 27,232
12/19/17 12:24 A

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Day # 43 Choose To, Not Have To
It really does sound different to say "I choose to..." rather than "I have to...." Can't wait to start applying this to those things that must be done if I'm to get the results I want.

Paula -- Waco, TX area
CST zone

SP 4 Cornerstones
www.sparkpeople.com/system/howitwork
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MAWMAW101's Photo MAWMAW101 Posts: 12,698
12/18/17 2:00 P

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Day # 43 Choose To, Not Have To
This is still one of my favorite lessons from this book.
Everything in life from brushing my teeth in the morning to going to bed at night is simply my choice!
I plan to enjoy my life by making choices that will keep me healthy and happy.

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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MASTERPIECE8's Photo MASTERPIECE8 Posts: 9,928
12/18/17 10:49 A

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Fantastic responses. I agree with you.

"Choosing" is so much better than being forced to do something. That implies punishment. Being healthy, making healthy choices, taking care of myself - those are choices I make.

Babs
SW Illinois - CST


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AURA18's Photo AURA18 Posts: 11,236
12/18/17 10:31 A

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emoticon

Edited by: AURA18 at: 4/15/2018 (20:16)
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GOCALGAL's Photo GOCALGAL Posts: 5,176
12/18/17 9:53 A

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Choose to not Have to

Donna, Focus and Cheri, Love, love your responses! This lesson continues to be a real eye opener for me as I deal with my sabotaging attitude of deprivation. emoticon

Brief post summaries from the past:

"I highly recommend that you keep track of your responses if you plan on repeating these lessons. For me, re-reading is a HOOT and a real eye opener to my former set of beliefs and challenges some of which I still deal with but to a lesser degree. "

"I did not make the best choices last night, but I did choose to not go hog wild. I can and WILL choose to do better...I will choose to do the right things because I want the positive outcome and I do not like what happens when I make wrong choices..."

" I am in charge and I choose to live my healthy habits, weigh weekly, track as necessary, make as many positive choices as possible, not beat myself up when I do not, NEVER quit, just do it."

emoticon emoticon




Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

CGH-ARTYPANTS's Photo CGH-ARTYPANTS Posts: 1,308
12/18/17 7:43 A

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What power one word has. HAVE to -vs- CHOOSE to. It is a change in attitude toward something that needs to be done. If you HAVE to do it, it is a chore. If you CHOOSE to do it…it is goal. I have all sorts of things that NEED TO get done. I know if I get these things done, I will feel so much better. I tend to be a pack rat. I have too much clutter around me. Tackling the clutter seems a bit overwhelming so I avoid working on it. I know that if I will work a little at a time it will get done. But I always find an excuse to do something else.
It really correlates to the “clutter” of my body. I have been packing on excess. Now, I have been over 40 days working on getting rid of the excess a step at a time….little by little. I CHOOSE to do this. I WANT to do this. So I need to translate this into my surroundings.
I CHOOSE TO: Get my laundry and sewing room in order; Get caught up with book work and filing; clean out and organize the dining room closet; develop a cleaning schedule for my house. That is plenty to get started.


Cheri from Georgia
Direction - not Intention - determines Destination


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CD13384562 Posts: 7,356
12/18/17 5:45 A

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I CHOOSE to eat healthy, balanced foods.

I CHOOSE to enjoy every day God gives us on this little rock we call Earth.

I CHOOSE to carve out "me time" in my day to work on things I love, currently my bullet journal.

I CHOOSE to carve out Spark time in my day.


DSJB9999's Photo DSJB9999 Posts: 6,737
12/18/17 3:57 A

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Day 43 - Choose to, not have to

This is one of my favourite of the 100 days! It gives ownership to Healthy Living.
Today i am choosing to follow my Plan and eat heathily!
I choose to do my exercise and cleaning up - which is also exercise
I choose to try to stay calm and not allow 'Emotions'to spoil my good choices! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
AURA18's Photo AURA18 Posts: 11,236
8/21/17 10:31 P

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emoticon

Edited by: AURA18 at: 12/18/2017 (10:29)
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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,343
8/14/17 4:00 P

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What I love about this day is the liberating force of "I choose to." It points out how much I am in charge of my life. It says to my brain- Look! Look at all the things I can choose! Look at all the things I can choose to NOT eat!



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DI_NAMIC's Photo DI_NAMIC Posts: 4,393
8/12/17 9:23 A

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This day's reading transformed my thinking too.

At one point after my fatty liver diagnosis, I found myself drifting into 'Deprivation' mode. It was easy to adopt the mindset ... ' I have to...'; 'Oh, poor me, I can't...' etc. It was counterproductive. I sulked, therefore I ate!

Choosing to improve my health and seeing the positive advantages of not only healthier eating, but healthier thinking, has resulted in real change. Thanks, Linda!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
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MAWMAW101's Photo MAWMAW101 Posts: 12,698
8/12/17 8:09 A

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Day # 43 Choose To Not Have To. (I really like this one!)
This is one lesson that changed how I think about living my life.
I choose to be strong, healthy, happy and grateful for each day.


Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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8/12/17 5:24 A

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This is one of my favorites! What choices will I make today?

C

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GOCALGAL's Photo GOCALGAL Posts: 5,176
4/13/17 12:55 P

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Gill ~ You are so right. Actually, I am a young rebel trapped in a somewhat wiser "vintage body". emoticon

Edited by: GOCALGAL at: 4/13/2017 (12:56)
Maria ~ So. Cal. ~ Pacific Time Zone
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
4/13/17 3:20 A

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Nice to see you, Maria. I think it's a life-long learning-plan, don't you? We're never (well, rarely) completely free of that 3 yr old rebel!
emoticon

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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GOCALGAL's Photo GOCALGAL Posts: 5,176
4/12/17 5:43 P

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I continue to follow along. I admire Linda and her wisdom and read and re-read your responses which are so insightful. emoticon I always learn or reinforce something here. emoticon

This lesson was a game changer my first times through the 100 Days and it's no coincidence that my key word for 2017 is "choice". I've been down the road of regaining way too many times.

The rebel, 3 yr old that still resides in me needs to make choices daily to live a fit and healthy lifestyle to keep me from falling back into counter productive, old habits. emoticon emoticon



Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

MAWMAW101's Photo MAWMAW101 Posts: 12,698
4/12/17 8:52 A

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Day # 43 Choose To Not Have To. (I really like this one!)
This is one lesson that changed how I think about living a healthy life.
Many times in my life I have used the words "have to" and now use the words "choose to" instead.
I choose to be healthy.
I choose to stay off medications.
I choose to be strong, happy and grateful for this day of spring sunshine!


Edited by: MAWMAW101 at: 4/12/2017 (08:56)
Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
4/12/17 7:35 A

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Day 43: Choose to, not have to
(I like this one)
Do you ever feel overwhelmed with the number of things you have to do? At some point, I'm sure you've uttered the words, "I have to lose weight" or "I have to exercise."
We tend to use the words "have to" for almost everything. But in reality, most of us don't like being told that we have to do things. In fact, sometimes, that little have to phrase can make us rebel and do the opposite. It's as though the child inside reacts by saying, "Oh yeah? Just try and make me!"
Change your words
The real truth is you don't actually have to do anything. This includes going to work, cleaning the house, or even feeding the dog. You choose to do these things because you don't like what might happen if you don't do them.
Maybe you're protesting, "You don't understand! I really do have to lose weight." Guess what? Telling yourself "I have to" didn't work last year, and it won't change your behavior now either. So stop saying it.
Starting today, instead of saying, "I have to," when discussing your actions or goals, substitute the words "I choose to." Now the phrase "I have to go to work" becomes "I choose to." And "I have to lose weight" becomes "I choose to lose weight."
Saying "I choose to" puts you in charge and affirms that you want to see results. For example, you choose to stick with your diet because you want certain outcomes such as feeling better or fitting into the clothes hanging in your closet.
Choose your actions
To help you see the difference with saying the words "choose to," read each of the following phrases twice. The first time use the words "I have to...," then the second time, replace them with "I choose to."
I have to (vs. I choose to) ...go to work
...stay on my diet plan
...stop yelling at my kids
...clean my house
...exercise today
You can't force yourself to lose weight or to stay on a diet by saying "I have to." So start eliminating the harsh, parental self-talk that makes you feel oppressed or rebellious. Any time you feel like you have to do something, say "I choose to", and then take steps that move you toward the outcomes you want.
Start catching times when you say, "I have to..." Regardless of the issue you're facing, switch your words and say, "I choose to."
Train yourself to use this phrase more regularly by saying things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report."
Using the words "I choose to...," in your notebook, write a list of things you want to accomplish.
Today I choose to stay on plan and follow my exchanges
Today I choose to be example and inspiration to all struggling and remain below my goal and keep my KOPS status
Today I choose to go to work
Today I choose not to go to gym until I am committed
Today I choose to make a healthy supper so I am satisfied and don't get cravings for more
Today I choose to read and post on 100 day of weight loss
Today I choose to make today a green dot day.

Leslie Knudson
MN Area Captain TOPS
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4/12/17 5:51 A

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Hope you are having a great time Gill!

I choose to ignore my "lower brain" today! I choose to love myself! emoticon

C

Live in the moment

I follow the MyWW Blue Plan
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
4/11/17 1:58 A

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I'm bumping this one up as I will be away from the computer until Wednesday evening. It's a good one for me to take away with me as I go to visit my son and daughter-in-law - I want to be sociable, and if they've made a special effort to provide food for me, I want to make the right choices - have ''just a little" or even "not just at the moment, thanks, perhaps later". I will keep in mind that what I do is my CHOICE and I don't 'have to' do anything.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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AURA18's Photo AURA18 Posts: 11,236
11/21/16 8:51 P

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emoticon

Edited by: AURA18 at: 12/18/2017 (19:49)
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TWEETYX2's Photo TWEETYX2 Posts: 2,071
11/21/16 1:15 P

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I just loved reading all of your very powerful statements that you wrote for this day. I think the word 'choose' is a game changer. When I think of the word 'have to' (well two words) I think of being a child, being rebellious, being resistant and pouting--you get the picture. Using the word 'choose' implies to me that I am a 'grown up'. Grown ups 'suck things up' or at least to me that is what growing up has meant to me. IF you look around and see how people react or act (big difference--one who are saying you are helpless and the other you are saying you are in charge of how you are responding) you can see who are the 'kids' (no matter what age) and who are the 'adults' (also no matter what age). I was a kid for a really long time. I regret that it took me so long to get wise but finally I did. I shake my head when I remember how I used to respond to life and its issues.

I have also learned that it is okay to accept things (doesn't mean you have to like them) and it is okay to not have all the answers for everything under the sun and in the Universe. It is okay.

I had a horrible reaction this past weekend to a new B/P medicine. I have been resistant to taking prescribed medicine because it meant defeat to me. I have not been as spot on with how I deal with some of my food choices and I ended up having higher than normal B/P while at the doctor's office. The nurse felt it was circumstantial (I was having back spasms and in a lot of pain) but the doctor went ahead although he later admitted that he may have acted in haste. Still, I am in pre-hypertension range and it needs to get lower. I do concede that.

So, as a grown up, I accepted the doctor's decision and I took one pill. I had such a horrific headache that would not respond to additional medicine that I made the decision that once that medicine had passed through my system I would not take a second pill. My husband supported me in my decision. After all, if I have to take other medicine that actually creates a second set of side effects than I am doubling my trouble. Not a good place to be in my opinion.

As a grown up, I also accepted that I had tried this. It had failed miserably (actually my B/P increased if that makes sense) and that I needed to return to what I had been trying to do prior to accepting this decision: diet and exercise as well as weight loss. It is a much tougher choice because it means making lots of smaller decisions every single day but I feel it was the right one again for me. I choose to take a harder road. It is both sobering but also reassuring because I do have choices and this was the one that I chose to do.

When we say 'have to' it is so easy to blame something outside of ourselves but when we 'choose to' the finger returns back to us. That is not to create a self-punishment or guilt stance but simply to say I 'chose' this and I will stand by that choice until I choose to not do it or choose something else. Life really is about making choices. It just depends on which ones will support and move us closer to our goals. See, we actually had the power all along to do this. We just needed to see it for ourselves.



TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
11/21/16 6:42 A

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Day 43, 100 days Choose to, not have to

I have said I need to or I have to in the past or just did it with out talking to self. and have gotten of habit of choosing to so back to choosing I need to focus on this one as Thanksgiving coming and I do not want to gain back what I lost.

I choose to go to work
I choose to attend the gym on any given day plus appt. with trainer
I choose to listen to those signals to eat carbs esp. complex ones.
I choose to clean house and get organized.
I choose to stay on plan to remain a KOPS
I choose to be honest with myself and with those guiding me on my plan.
I will choose a one dessert to eat on Thanksgiving

Today I do not choose to not to indulge in carbs after dinner today
Today I will choose to get some other exercise in besides my steps at work
Today I will choose to write my letters and get my bills paid for the month
Today I will choose to go thru last things of paperwork that needs to be sorted

Tomorrow I choose to l get reports done for TOPS
Tomorrow I choose to work on my TOPS event

I choose to post my choices from this day forward


Leslie Knudson
MN Area Captain TOPS
ASK ME ABOUT IT
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
11/21/16 6:07 A

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This is one of the book's most powerful message for me - I've learned something different each time I've done this day. Last year, after I took on the change to use the word 'I choose to.......' I found that I could also choose to rebel and take an unhealthy option! This time around, I realise that it has become a tool I use almost every day - and what it tells me is that I, alone, am responsible for the choices I take.

This, I guess (I'm not a therapist!), is what CBT (cognitive behavioural therapy) is basically about - getting to the point where we take responsibility for our choices, our actions, our responses to things.

I am glad that I have learned this tool - and I 'choose to......' is now part of my regular vocabulary. I certainly notice when I get a 'have to' thought - and hear when other people use that too!

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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CD13384562 Posts: 7,356
11/21/16 6:04 A

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Sometimes comparing to last time's post can be painful.

The last time through I wrote I CHOSE to take an early retirement to bring my husband home from the nursing home..... He died 3 months after that (October 2014)

This time through

I CHOOSE to work a part time job during retirement to provide for my healthcare costs,at a job that I enjoy and not focus as much on salary as I do on quality of my life.

I CHOOSE to eat healthy, balanced foods.

I CHOOSE to enjoy every day God gives us on this little rock we call Earth.

I CHOOSE to carve out "me time" in my day to work on things I love, currently my sewing projects.

I CHOOSE to carve out Spark time in my day.

I CHOOSE to let Tom carve the Thanksgiving turkey!

Onward & Downward!

emoticon

MAWMAW101's Photo MAWMAW101 Posts: 12,698
11/21/16 5:52 A

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Day # 43 Choose To Not Have To.
Many times in my life I have used the words "have to". emoticon
I have to lose weight.
I have to exercise.
I have to clean the house.
The truth is I don't "have" to do anything. It really is a "choice"!
So today I choose to sign up for the "in between" 5% challenge.
Today I choose to make a walking chart for the treadmill.
Today I choose to make a sign to remind myself "Thanksgiving" is one day!
"Christmas" is one day!
I will eat what I love, pass on what I don't and know both holidays will come again next year!

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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11/21/16 5:01 A

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Day 43: I do not “have to”, I “choose to” be healthier.

* I choose to join two weight loss challenges! (WOW, I am amazed at myself!)
* I choose to stay on my diet plan so I can lose weight.
* I choose to make my body healthier.
* I choose to use the rower every other day. I may choose to use it daily. (I choose to get back into this, been "slacking" a little)
* I choose to read a chapter a day in “100 Days of Weight Loss”
* I choose to post on the Spark Team daily.
* I choose to love my family no matter what.
* I choose to be more selective on "S" Days.

I say “have to” a lot. I work September – June. I take care of a lot around the house. I am in charge of the family calendar where we schedule all activities. I am in charge of laundry, the family finances, and also maintain my mother in law's finances. (Just listing a few of my responsibilities.) I find myself saying “have to” for a lot of those things. Yes, if I do not do these things I will not like the results, but like we read I am choosing to do these things.

I choose to use this phrase. When I say "have to" my husband corrects me.

I choose to toast a glass of water to the Team! CHEERS!! emoticon


C

Live in the moment

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DSJB9999's Photo DSJB9999 Posts: 6,737
11/21/16 3:14 A

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I still choose to eat sensibly today, to follow my eating plan, to exercise when I can and to succeed with this 100 days! I still enjoy the ownership this lesson gives me! emoticon emoticon

Donna
Lancashire, UK

dsjb99@yahoo.co.uk

don't have a facebook account
SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,343
10/22/16 12:26 A

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"...then take steps that move you toward the outcomes you want." I choose to xyz, then I choose to think through a plan! Mental adjustment then action steps.



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JUSTME9898's Photo JUSTME9898 Posts: 3,456
7/16/16 6:25 P

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I kept thinking about this and it really would not be a natural speech pattern for me to say "I choose to" but it would be a natural pattern for me to say "I have decided to" again asserting that I have made the decision or choice. I think I am going to try this or maybe "I have chosen to" , but I choose to is just too outside of my normal speech patterns.

goal is to be able to walk again
Linda
high desert, California


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7/16/16 12:48 P

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I agree, it is tough to say choose instead of need. Step by step. emoticon

C

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JUSTME9898's Photo JUSTME9898 Posts: 3,456
7/16/16 12:33 P

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I seldom say I "have" but I often say I "need" to implying that I must meet the needs of an outside force. I am going to work on saying I choose to, but it will be hard. I have always found that language patterns are the hardest for me to break.

goal is to be able to walk again
Linda
high desert, California


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7/15/16 8:15 A

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Yesterday my husband corrected me... I talk to him about each chapter. I said I have to go outside and pick blueberries. He said "No, you choose to go outside and pick blueberries". What a guy! And yes I picked them. Gotta get them before the birds do. emoticon

I have been catching myself, but knowing he is supporting me is such a great feeling!

emoticon

C

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AURA18's Photo AURA18 Posts: 11,236
7/14/16 11:44 P

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Day 43 Choose to, not have to
Until today, I didn't realize how often I said "I gotta do this" Esp. gotta clean the house.
Choosing---I want to do this will get better results. Positive self talk will help me commit to healthy-living.

Edited by: AURA18 at: 7/14/2016 (23:45)
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DJBTOO's Photo DJBTOO Posts: 3,160
7/13/16 9:59 P

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Simply put I just liked the way this lesson 'sounds'.

I choose to 'sounds' so much better than I have to. Just that in itself takes me a step closer to being receptive to the task at hand.

dj ~ Big Island Hawaii
Whole-foods, Plant-based, No Sugar/Flour/Snacks, Moderate Exercise, Spiritually Focused/Supported - that's the plan!

"...casting all your cares on Him, for He cares about you." 1 Peter 5:7
"Know well what leads you forward and what holds you back, and choose the path that leads to Wisdom." ~ Buddha
"When diet is wrong medicine is of no use, when diet is correct medicine is of no need." ~Ayurvedic Proverb


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SKIRUNNER1's Photo SKIRUNNER1 Posts: 2,343
7/13/16 3:35 P

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This is such a momentous lesson.

One little word makes the difference - no more the internal nagging call of need to (should) and silent stubborn response (oh,yeah??).

If we say we choose we are acknowledging that we ARE adults and short of really horrendous circumstances, we really do take whatever actions we want to, even if we are not honest with ourselves.

The manner in which this lesson is written is just outstanding in my opinion. SO easy to see the point. I'm choosing to bookmark this chapter. emoticon emoticon



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GOCALGAL's Photo GOCALGAL Posts: 5,176
7/13/16 2:44 P

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I highly recommend that you keep track of your responses if you plan on repeating these lessons. For me, re-reading is a HOOT and a real eye opener to my former set of beliefs and challenges some of which I still deal with but to a lesser degree. emoticon

Just a few brief excerpts from the past, "I did not make the best choices last night, but I did choose to not go hog wild. I can and WILL choose to do better...I will choose to do the right things because I want the positive outcome and I do not like what happens when I make wrong choices..."

Current magic notebook: " I am in charge and I choose to live my healthy habits, weigh weekly, track as necessary, make as many positive choices as possible, not beat myself up when I do not, NEVER quit, just do it."

Maria ~ So. Cal. ~ Pacific Time Zone
Smile, hug, encourage others

"It's not the mountain we conquer,
But ourselves." unknown

Winning is Not Quitting

TWEETYX2's Photo TWEETYX2 Posts: 2,071
7/13/16 9:39 A

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Day 43: Choose to rather than saying I have to

I can feel the uplifting energy in everyone who here who realizes that they have more power than they thought they did. I do think that is what it is when we say to ourselves that we will make choices that are in alignment with our dreams, desires and goals.

The other side of this is that when we recognize that we are choosing certain choices we also are taking ownership and being accountable for those choices. For example, if I choose to eat a piece of cheesecake and it takes me over my daily calories am I willing to see the scales go up a bit for a day or two?

Behind making choices is owning them. That is the harder part but it also makes me think more intently on whether that is a choice that is in my best interest.

I see that others have focused entirely on the positive assertion of making the choice but I think we have forgotten that we have been making choices all along but have we been satisfied with those same choices? That is when it becomes more forceful is when we see the power in the choosing. (my opinion)


Pam

TweetyX2 (Pam B.)
Time Zone: EST
Atlanta, Georgia [USA]

A Look Back: January 4, 2017: 265.4 lbs.
January 1st, 2018: 231.6 lbs.
Total Wt. Loss in 2017: 33.8 lbs.

2018 Wt. Loss Goal: lose 52 lbs.
End of Year 2018 Wt. Loss Goal: 188.2 lbs.

This is not a race to the finish but a journey to the end.















 current weight: 228.0 
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MINDFUL-C's Photo MINDFUL-C SparkPoints: (199,462)
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7/13/16 8:36 A

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emoticon Yes Phyllis! May we always be proud of our choices! emoticon

C

Live in the moment

I follow the MyWW Blue Plan
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MAWMAW101's Photo MAWMAW101 Posts: 12,698
7/13/16 7:55 A

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Cheers to you Chele! emoticon

Day # 43 Choose To, Not Have To
Many times in my life I have used the words "have to".
The truth is you don't "have" to do anything. It is really a "choice" when you think about it.

Today I choose to eat three balanced meals.
Today I choose to walk for 30 minutes.
Today I choose to clean the bathroom and mop the kitchen.
Today I choose to visit a friend in the hospital.
At the end of the day may we always be proud of our choices!! emoticon

Phyllis ~~
Indiana - Eastern Time
20/20 Vision- What we focus on expands. “Never give up on the dream!”


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7/13/16 7:32 A

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Day 43: I do not “have to”, I “choose to” be healthier.

emoticon I choose to stay on my diet plan so I can lose weight.
emoticon I choose to make my body healthier.
emoticon I choose to use the rower every other day. I may choose to use it daily.
emoticon I choose to read a chapter a day in “100 Days of Weight Loss”
emoticon I choose to post on the Spark Team daily.
emoticon I choose to love my family no matter what.
emoticon I choose to be more selective on "S" Days.

I say “have to” a lot. I work September – June. I take care of a lot around the house. I am in charge of the family calendar where we schedule all activities. I am in charge of laundry, the family finances, and also maintain my mother in law's finances. (Just listing a few of my responsibilities.) I find myself saying “have to” for a lot of those things. Yes, if I do not do these things I will not like the results, but like we read I am choosing to do these things.

emoticon I choose to use this phrase from now on. I wonder if I will get a response when I say “choose to” instead of “have to”.

I choose to toast a glass of water to the Team! CHEERS!! emoticon


Chele emoticon


Edited by: MINDFUL-C at: 7/13/2016 (07:34)
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TOPS2KOPSVILLE's Photo TOPS2KOPSVILLE Posts: 23,911
7/13/16 6:08 A

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Day 43, 100 days Choose to, not have to

Such a powerful little word.

Yes I choose to stay on plan
I choose to lose weight
I choose the plan I am on
I choose to work
I choose to have a garden
I choose to be the best I can

I have to does make it sound like a order

You can have reason behind your choices but I don't have to do until I choose to do it.

My choices today:

Today I choose to count my exchanges
Today I choose to journal my food
Today I choose to have my son over for dinner
Today I choose not t o exercise until i am ready to put in 100 percent
Today I choose to increase my water intake

Leslie Knudson
MN Area Captain TOPS
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DSJB9999's Photo DSJB9999 Posts: 6,737
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Today I chose to get up with my dh as he is at work early.
I chose to go for a walk early. I choose to go to an exercise class later this morning and have a job list to achieve today.
I do like this day's lesson as it gives me ownership of my day! emoticon

Donna
Lancashire, UK

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GOTTALUVPINK's Photo GOTTALUVPINK Posts: 613
2/12/16 9:19 P

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Day 43.... Choose to, not have to

As a person who wants to be in control, I really like this lesson! It's amazing how changing one little word totally changes the tone of the sentence.

Jodie


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2/12/16 8:55 P

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Today I chose to walk twice and I ended up with 16,539 steps! One of my biggest days!
Today I chose to spend the day with family and we went visited the Big Lagoon state park.
Today I chose to make healthy choices and having made that decision, quite easily had a sugar free, snack free, no seconds, day without feeling deprived.

There truly is an amazing difference between "have to" and "choose to".
If someone told me I had to walk 16,539 steps in a day....I would ignore them.
If someone told me I had to spend time with family.....I would be indignant.
If someone told me I had to eat healthy...I would have ordered dessert.

Instead I chose to do all of those things and had a perfectly lovely day.

Edited by: LIVINTODAY at: 2/12/2016 (20:56)
Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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DSJB9999's Photo DSJB9999 Posts: 6,737
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I agree with this so much and am making good choices again, no one is making me do any of this. I decided two days ago to give up my favourite goodies for LENT, even though I am not a Catholic and have NEVER given anything up for Lent before.

I also agree with other ideas here, I choose to spend lots of time with my famiy, I choose to enjoy my job (most of the time), to value my friends, to enjoy that I have a super home and a fridge full of food - big shopping trip yesterday!


I have been absent for many days this week but will be playing catch up over the next week while my school/job is on half term! emoticon emoticon

Edited by: DSJB9999 at: 2/12/2016 (17:09)
Donna
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I work on Valentines Day so my husband took me out for lunch today. I choose to stay with in my weight watchers points and eat only what I planned to. I choose is such a better way of looking at things than I have to. Have to makes it sound like drudgery to me.

Edited by: DEBPRE16 at: 2/12/2016 (15:27)
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Wow ... the power of changing your perspective is emoticon

We really don't HAVE to do anything in life ... our bodies breath for us.

I choose to:

Love my hubby and family
Love myself by taking care of my self by eating clean and exercising
Keep my surrounds warm and inviting
Reduce the chaos in my life
Build on good habits and minimize the not so good

I choose to be positive and happy.


Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MAWMAW101's Photo MAWMAW101 Posts: 12,698
2/12/16 7:47 A

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Day # 43 Choose To Not Have To
Many times in my life I have used the words "have to".
I have to lose weight.
I have to exercise.
I have to clean the house.
The truth is you don't "have" to do anything. It is really a "choice" when you think about it.
So today I will choose to eat meals that are good for my health.
Today I will choose to walk because it makes my entire body work better.
Today I will choose to sweep the floor and wash the dishes because I like a clean kitchen!
At the end of the day may we always be proud of our choices!!

Phyllis ~~
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This is so true. I don't even do the bare minimum things to keep myself alive, but I choose to because life is good.
I choose to catch up on housework this weekend because I'm more relaxed when my surroundings are pleasant and I want to sell this place.
I choose to do school prep this week because I value being a competent teacher for my students.
I choose to take care of my cat because he's sweet to me and I want to keep him around as long as possible.
I choose to run and do quad and glute strength training because I like getting better and better at my running - I like setting goals that are entirely mine to control and meeting them.
I choose to strength train because muscle is both useful and sexy and because there is osteoporosis in my family and I don't want to end up that way.
I am enormously blessed to have so many free choices - no diabetes, no poverty, no mental illness. Everything in my life is still mine to make choices about.

Rebecca

He drew a circle that shut me out--
Heretic, rebel, a thing to flout.
But Love and I had the wit to win:
We drew a circle that took him in!
-Edwin Markham

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IAMBLESSED103's Photo IAMBLESSED103 Posts: 17,838
9/18/15 1:43 A

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Day 43 - Choose to, not have to

1. I no longer say "I have to......" It's more like I say "I'm DOING THIS!"

2. I am training myself to CHOOSE more positively now.

3. I choose to walk for 30 min to an hour every day. I choose to eat healthy meals and snacks. I choose to do my strength training 3 times a week, even at times when I don't feel like it. I choose to take care of myself for myself.

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SINFULLYQUAINT's Photo SINFULLYQUAINT Posts: 1,365
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I chose to splurge a little too much on my calories today, but I also chose to get outside and get some cleaning and chores done. I'm making some plans to help me make better choices about doing strength training this week.

I definitely like reframing negative actions as choices, because that's what they truly are. My choices are what create my life, and I try to remember that when I'm feeling overwhelmed or out of control. I've always got my choice available :)

~Liz
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9/12/15 4:28 P

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Day 43 - Choose To, Not Have To

This morning I chose to get up early, eat a quick breakfast, oops, I didn’t just say that, did I? We have lots to do outside today and it’s suppose to be rainy in a few days so I was in a hurry to get to it. I chose to be grateful for the warm weather even though I was hot and sweaty as I worked. When I came in for lunch I chose to eat healthy so I would have renewed energy to go back outside and continue working. And that’s where I’m headed now. Tomorrow I will make my “to do” list for next week.

Abby
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My past mistakes do not dictate my future. At any given moment I have the ability to improve and choose a new path for myself. Today I choose to follow my plan and live a healthy lifestyle.


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CAT125's Photo CAT125 Posts: 28,716
9/12/15 3:33 P

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I choose watermelon for lunch today. emoticon

I also choose NOT to exercise today....or clean my house! emoticon

Cat, in Florida
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DSJB9999's Photo DSJB9999 Posts: 6,737
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I chose to get up early with my dh as he gets up to go to work at 6am even tho it's my day off.
I chose to enjoy the peace before children got up this morning watching a tv prog and reading some of my book (which I finished today and really enjoyed)
I chose to do my back exercises early and felt good doing so

I really like the idea of choosing to do things rather than having to do them emoticon

Donna
Lancashire, UK

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9/12/15 2:32 P

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Today I choose to get some chores done around the house that I have been putting off.

Also today I choose to address some yard work this weekend that my son left undone since the weather is cooler than it has been.


Dot
Goal: To do better today.


Treasure the past, live in the present and believe in the future.


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9/12/15 2:26 P

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Day 43 Choose to, not have to

Today I chose to get up early to go to the gym.
I choose to clean up the mess in my kitchen after my son made lunch for us.

Now I am too tired to choose to do anything - emoticon

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CAT125's Photo CAT125 Posts: 28,716
9/12/15 4:15 A

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I choose to eat cantaloupe for breakfast. emoticon

Cat, in Florida
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
9/12/15 4:01 A

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Today I chose to run as soon as I woke up! It was a definite 'yes!' as I swung my legs out of bed!

This is a good CBT sort of thing - where I can re-frame a negative thought (if I notice it!) into a positive one.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
9/11/15 3:41 P

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12th September 2015

Day 43 - Choose to, not have to

Note: If you find your way to the beginning of this thread, which was started in 2011, you'll find inspiration from posts made about this activity.

Here are today's suggested activities:

1. Start catching times when you say "I have to......" Regardless of the issue you're facing, switch your words and say, "I choose to.........."

2. Train yourself to use this phrase more regularly by saying things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and write this report."

3. Using the words "I choose to...." in your notebook, write a list of things you want to accomplish.

Here's a link to the Day 43 blog, posted on Linda's Spark page www.sparkpeople.com/mypage_public_jo
ur
nal_individual.asp?blog_id=5799769


Edited by: SWEETENUFGILL at: 8/11/2017 (04:36)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
4/11/15 4:59 A

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This time around I found that I could just as easily choose to do something unhelpful - like eat an ice-cream for example. Almost like a rebellious statement - it's my choice to eat the ice-ream, OK?! So I found that I could also use 'I choose' to beat myself up - like, 'it's my own fault' - which of course, it is!

Confused dot com!

This works for me in terms of looking to myself for change, and not blaming external circumstances, but it doesn't work as a tool to keep me 'on track' health-wise all the time.

Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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LIVINTODAY's Photo LIVINTODAY Posts: 9,417
2/24/15 10:13 P

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Di - I love that you continue to work because you know you are helping children! That's wonderful. I also know that when you decide to retire, you will have earned time for yourself. Do what makes you happy and strong.

Great choices on your list! emoticon

Wanda

Believe in Miracles.
Forgive Everyone.
Life is not fair, but it is good.

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DI_NAMIC's Photo DI_NAMIC Posts: 4,393
2/24/15 3:24 A

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I choose to respect the body God gave me.
I choose not to retire so I can continue to help children experiencing difficulties with learning.
I choose healthy food, regular exercise and health checks.
I choose to be positive and constructive in my thinking.

Now, that feels better!!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
2/15/15 6:48 P

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I choose to lose weight
I choose to sleep earlier to get better rest
I choose to look at the bright side of things

Set yourself up for success and anything is possible. - SP



MKBWNSUGAR's Photo MKBWNSUGAR Posts: 11,261
8/16/14 9:35 P

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I love this chapter and I agree with all that has been said before.

I choose to do the following:
get to bed earlier
keep logging my food in and staying w/i my calorie range
keep exercising 30-45 mins a day
stay on my budget and reduce credit card debt
be there for my children and grandchildren
be a loving sister and friend
keep reading and participating in the 100 days...

Martha
Southern Maryland
EST Zone
BLC 33 Hot Mocha Maniacs
Walk Away the Pounds, Co-leader
The best preparation for tomorrow is doing your best today. H. Jackson Brown, Jr.


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8/16/14 4:31 P

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Day 43 Choose to, not have to

Love this thought process, and I've been doing it since yesterday. It really does make a difference to say I choose to rather than I have to.

I choose to exercise
I choose to cook dinner
I choose to wash the dishes before I go to sleep
I choose to brush and floss my teeth before bed
I choose to brush my hair and wash my face before bed
I choose to log into Spark every day.
I choose to follow the 100 days group with Linda Spangle.

emoticon emoticon

1KINDREDSPIRIT3's Photo 1KINDREDSPIRIT3 Posts: 6,053
8/16/14 5:10 A

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I can tell you there is a difference in using this phrase. For me, when I say "I have to" I feel an obligation over me, but when I say, "I choose to" it somehow changes the whole feeling. Instead of the control being 'over' me, it changes it to being 'under' me - under my control. Does that make sense?

cheers,
barbara

Set yourself up for success and anything is possible. - SP



SWEETENUFGILL's Photo SWEETENUFGILL Posts: 19,548
8/16/14 2:38 A

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Day 43 - I choose to............

having read through this lesson before going off to work for a 25hr shift, I'm thinking 'this seems pretty straightforward' - but, like all the lessons before, it's bound to bring up some things I hadn't thought aboout.

So - starting my day with 'I choose to get up 2 hrs before I have to leave the house, so I can get everything done without any panic.' "I choose to work in a job that has 24/7 shifts"

I will hang onto this thought all day - and try to catch myself when I think 'oh, I have to ....' or 'I must'. I reckon 'I need to......' probably comes into the same category, with 'I must.......'

It might sound a bit off if I say to people 'Excuse me, I choose to go and answer the phone.' So I'm thinking, a statement like 'I am................' or 'I want to..............' might work. Both of those seem to embrace a choice, or am I fooling myself?

Edited by: SWEETENUFGILL at: 8/16/2014 (02:39)
Gill

Time Zone GMT (London) - yes, I'm hours ahead of most of you! Cornwall, UK

"...regardless of the short-term outcome, the very fact of your continuing to struggle is proof of your victory as a human being." Daisaku Ikeda

www.sparkpeople.com/system/howitwork
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8/3/14 9:31 A

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Day 43- Choose to, not have to

Wow ... what a difference life can be when we change our vocabulary.

I chose to retire from a job I loved but and environment I could not breathe in.
I chose to manage our finances so hubby and I live comfortably as long as we choose to be frugal.
I chose to embark on a healthy journey to be the best I can be.
I choose to eat clean while others around me make their own decisions.
I choose to move my body daily so I can move through life.
I choose to get my annual mamm so that will remain cancer free.
I choose to love completely so I see the good in all things.
I choose to have an organized home so it does not burden my mind.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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CD13384562 Posts: 7,356
8/1/14 8:25 A

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Day 43- Choose to, not have to

~ start catching times when you say, "I have to...." Regardless of the issue you're facing, switch your words and say, "I choose to...

~ Train yourself to use this phrase more regularly by saing things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.


Starts with I CHOSE to retire 9 years earlier than planned so that DH could return home from the nursing home environment and have me as his 24/7 caregiver. I did not HAVE to do that. He could have remained there, and probably would have died of a broken heart within 6 months. He was miserable there, and his condition was at a point that he COULD choose to come home. The money is tight, even though yes, we did buy a new sofa. That is the first new sofa in 26 years! We will be ok. I am confident the Lord will provide us with our needs and a few of our wants, I just need to be frugal IE: buying thrift shop clothes, cutting and coloring my own hair, giving myself a pedicure, free vs purchased Kindle books, or real books that are 10 for $1.

None of this has me feeling poor. I feel empowered because I choose to have a debt free retirement!

I choose to follow my eating plan no matter what! It doesn't really matter how long it takes to reach goal as once I get there, I want to stay there.

I choose to follow my exercise plan to have a stronger and more flexible body.

I choose to maintain order and cleanliness in our home as that gives me a feeling of inner peace.

I choose to continue with available home based volunteer opportunities from time to time, as this gives me a feeling of giving back to those who need it most.

I choose to be a positive person, a loving and caring wife, a responsible pet owner.

Again this is one of those exercises where I can probably add to the list as times goes on and I contemplate more.

CD10163029 Posts: 2,791
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10/2/11 5:53 P

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I like this. I do frequently say "I have to . . ." ". . . get up and exercise at 4:00 a.m." ". . . cut back on the junk food." Or I might say, "I daren't . . ." ". . . eat that doughnut." ". . . have a cookie."

I think this makes my inner self rebel.

I choose to or I choose not to, places responsibiity for my actions instead of making me feel restricted.

The saying goes something like this: "You can have everything you want, the key is to want what you have." Same concept here, if I choose, I want it instead of doing it because I have to. This is a takeaway for me.

I am a finisher!

WHATEVER IT TAKES!

I am not where I need to be, but thank God I am not where I used to be. - Joyce Myers

I have a choice!

Co-Leader of Team "Lost a Loved One"
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CD10163029 Posts: 2,791
7/27/11 5:27 P

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emoticon this conversation remains open for comment :)



emoticon quick link to day 44!

www.sparkpeople.com/myspark/team_mes
sa
geboard_thread.asp?board=20058x21194R>x43207017


CD10163029 Posts: 2,791
7/27/11 5:25 P

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I hear you Margo! I find this very empowering... I actually choose to go to work, I choose to do it with a smile... same with dishes & chores... Life is better because we can do these things!

I find when I am tired or feeling down is when things really feel like a chore... motivation seems to evaporate every 6 weeks or so and it's more of a struggle... Sometimes I just have to remember things could be horribly much worse like living in a famine or war area... that I am truly blessed to live now in so much comfort. So much comfort I have extra to eat and am wearing it!!! (ended up fat ;)

For a long time, I also resented when people seemed to be falsely positive... (think Monday mornings at work...) but this comes back to... I am not going to let time/place control me... I can choose... to be happy, to have a good day, to cope... or I can choose to mope and be miserable... I think I'd rather cope... (:::puts on a smile & grins::: :)

CD3363447 Posts: 8,670
7/26/11 8:29 A

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I read something like this 10-15 years ago and started underlining the word "want" in my journal whenever I used it, just so I would be clear and back myself with what I was willing to actually want. Sometimes I throw around words like "want" and "need", etc. without seriously thinking what they mean and whether I'm serious about what I say. Every time I make some statement about what I will/will not do/want/need, etc. and then don't follow through, that's teaching me bad habits and reinforcing things I don't want!

CD10163029 Posts: 2,791
7/25/11 1:24 P

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Day 43, 100 days Choose to, not have to


emoticon To Do List is Long!!!
Ever feel overwhelmed with the number of things you have to do? At some point, you might have uttered the words, "I have to lose weight" or "I have to exercise."

We tend to use the words "have to" for almost everything. But in reality, most of us don't like being told that we have to do things. In fact, sometimes that little "have to" phrase can make us rebel and do the opposite. It's as though the child inside reacts by saying, "Oh yeah? Just try and make me!"


emoticon Change your words
The real truth is you don't have to do anything. This includes going to work, cleaning the house, or even feeding the dog. You choose to do these things because you don't like what might happen if you don't do them.

Maybe you're protesting, "You don't understand! I really do have to lose weight." Guess what? Telling yourself "I have to" didn't work last year, and it won't change your behavior now either. So stop saying it.


emoticon Starting today, say "I Choose to"
When disucssing your actions or goals, substitute the words "I choose to." Now the phrase "I have to go to work" becomes "I choose to go to work." And "I have to lose weight becomes "I choose to lose wieght."

Saying "I choose to" puts you in charge and affirms that you want to see results. For example, you choose to stick with your diet because you want certain outcomes such as feeling better or fitting into the clothes hanging in your closet.


emoticon emoticon emoticon Choose your actions
To help you see the difference in saying the words "choose to," read the following phrases twice. The 1st time with "I have to...." and then the second time replace them with "I choose to..."

I have to (versus I choose to)...
~ go to work
~ stay on my diet plan
~ stop yelling at my kids
~ clean my house
~ exercise today

You can't force yourself to lose weight or to stay on a diet by saying "I have to." So start eliminating the harsh, parental self-talk that makes you feel oppressed or rebellious. Anytime you feel as if you have to do something, say "I choose to," and then take steps that move you toward the outcomes you want.


emoticon Suggested activities for today

~ start catching times when you say, "I have to...." Regardless of the issue you're facing, switch your words and say, "I choose to...

~ Train yourself to use this phrase more regularly by saing things such as, "I choose to get up early for my meeting" or "I choose to sit here at my desk and type this report.

~ Using the words "I choose to..." in your notebook, write a list of things you want to accomplish.


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emoticon link to our discussion day 42

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emoticon link to our discussion day 44

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Edited by: CD10163029 at: 7/27/2011 (17:21)
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