Everyday Systems

kccc

Dinner yesterday was tuna melts and salad. But I did get some knitting time at home.

Exercise today: Pilates routine + PT/Strength

Br - oatmeal, craisins, nuts
L - salad, carrot, chicken, crackers
D - TBD... out with hubby, weather permitting.

kccc

Exercise - yoga plus PT plus a little bit of walking (very little). Br - oatmeal with craisins and nuts. Man, I love this breakfast! Never get tired of it. L - leftover pasta fagioli, salad with cherry tomatoes and feta, slice of focaccia D - TBD. I had the "night off" for me, but my event has been ...

kccc

Hi, BA! Thanks for stopping by. I read your posts too, and am always glad to see you doing well. :) Wednesday... Did PT- the strength exercises - plus 10 minutes on an exercise bike, but that was it. Not great. Overall, it meets my minimum, but it feels a little like cheating to include PT. But I'm ...

kccc

Finally over being sick, and trying desperately to catch up from it. Ate at normal intervals while ill - just soup or yogurt, but I think it helped me to remember to take some nourishment. So, no trouble getting back on No-S. That's nice. Exercise suffered, as would be expected, but I'm getting back...

kccc

Congrats on your first day! Strategies... - Create an "S-friendly" environment. No candy jars or snacks sitting out...put food away in the pantry. Keep meal-foods on hand, and eliminate the junk. - For S-days, plan ahead! Don't bother with "cheap junk that does nothing for you." Find something WONDE...

kccc

Yesterday was a "lost day"... lying in bed with a 102+ temp, too sick to read (for me, that's sick). Today, the temp has dropped to 100+. Still not well, but the difference is astonishing. No appetite. I'm using No-S to remind myself to take some nourishment... primarily soup and yogurt. This too sh...

kccc

Here's a relevant discussion that may help:

http://everydaysystems.com/bb/viewtopic ... t=vacation

kccc

Well, the week tanked fast. I am sick - came on fast and hard. Coughing so hard I'm worried about my ribs. Yuck.

Did get in exercise on Monday, just my PT stretches today. Okay on food... honestly, No-S is reminding me to get some nourishment at reasonable hours.

This too shall pass.

kccc

Janey, You'll get more responses on the "No S Diet General Discussion" forum - that's the area for questions, answers, discussions, etc. This particular forum is more "success stories" (see the sticky - the note that is permanently at the top - for more details). Best wishes, and look forward to see...

kccc

Saturday was pretty good. I really enjoyed my food, which was pretty much as outlined plus a few home-made chocolate-chip cookies. Sunday was a bit over the top, though I did keep to my 3-meal structure. Just too much snacking in between lunch and dinner. At this point... I'm so done. At least I'm l...

kccc

First, take some deep breaths. :) It usually takes people a while to settle in to No-S - that's why there's the "21 day club." Try that, and then at the end of 21 days take stock and see where you are. (You may want to weigh as a baseline, but only if it won't freak you out.) Weight loss is slow on ...

kccc

And so ends a perfect vanilla No-S month. I think I've finally got my act together. :D :) Really sounds as if you do. Your description of spasagna came at the perfect time for me - I happen to have some spaghettie sauce I need to use up in the fridge. Also a bit of ricotta, so I'll throw that in th...

kccc

I wavered between chocolate and other sweets, and finally chose other sweets... but I like a wide variety of stuff!! The real key seems to be that it has to be "special." Over time, I'm less interested in lots of junk and more interested in smaller quantities of really good stuff. And I like home-ba...

kccc

Post on the main board that I want to keep: "It's an S-day. You're allowed." That's what the little voice in my head says too often on S-days... the part that still doesn't have a reasonable relationship with food. The part that's made up of old habits that have been pushed out of N-days, but still ...

kccc

Ditto to what BA said. The only thing to watch (just as a courtesy) is that when you give advice, distinguish between what's No S and what's your personal add-on so that you don't confuse new people who are still learning. (But I'm sure you would do that anyway.) I have complete confidence that R wo...

kccc

That's what the little voice in my head says too often on S-days... the part that still doesn't have a reasonable relationship with food. The part that's made up of old habits that have been pushed out of N-days, but still have a toe-hold on S days. I'm always sorry when I listen to it, because I en...

kccc

Dandelion wrote:I agree with the others - if it 'feels like' a sweet, freeze it for the weekend. If not, have it as part of a meal.

Perfect summary.

kccc

Success on bedtime last night. Woke up before the alarm. Love that feeling of being truly rested. Exercise - a bit of walking and abs, plus PT - stretches + strength today. About 50 minutes total. Br - homemade peasant bread with bean dip/spread, 3 figs L - Leftover chicken and chard, salad, cantelo...

kccc

I'm in. Goals: Maintain No-S (no reds!) Maintain exercise (at least at current minimal level, adapted for PT... maintaining the habit for later.) Solidify "reasonable bedtime" habit from last month New: Meditate 5 days a week. Journaling counts as meditation. Five minutes of meditation also counts, ...

kccc

Report out for January... I wanted to maintain established goals and build one new goal. My new goal was to work on getting to bed at a reasonable hour. I used the habitcal like a "stoplight" - green meant on target, yellow within 1/2 hr of target, red later. The target was slightly modified on week...

kccc

Boy, it's amazing how many people are on the board. Even though I post almost every day, my thread gets pushed down by all the newer posts. Great to see this much activity! Bedtime... made it, but unaccountably woke up at 4:30. Oh well. B - oatmeal with nuts - forgot the cranberries. good anyway. L ...

kccc

PT stretches (Strength series plus actual PT session) were my workout today. I ache. Br - egg in a hole L - one plate from my favorite healthy place, half of it salad. With two dried figs, which I enjoyed as if they were dessert. D - new recipe from Bittman's cookbook - pasta with mushroom sauce; sa...

kccc

Here's what I sometimes use for "cream of whatever" soup. Found it on a website... it works pretty well. May not quite qualify as "real food" because there's dry milk in it, but I still think it's an improvement on canned stuff. Mix for "Cream Soup" 2 cups nonfat dry milk 3/4 cup cornstarch 1 teaspo...

kccc

Yay! Congrats!

kccc

Sorry that you're having a hard time. Hope you feel better soon. I think putting dishes out and hiding food is a smart move. I keep almost all food put away - especially anything that I might snack on. It helps a great deal. You have a hard situation - I call it "No-S@home". Somehow, the structure o...

kccc

Wow!

Thank you for sharing your accomplishment. Congratulations!!

kccc

Remember that many people take floating NWS (non-weekend S) days for just this sort of thing. Mostly they're used for holidays that don't fall on weekends, but this sounds reasonable. To keep yourself from celebrating Flag Day with a cookie, :) limit the number of NWS days per month to two. That wil...

kccc

Got in the rest of my PT yesterday (including the strength exercises). I'm allowing them to count as my 15 minutes of exercise because it took real effort to get them in at all, and I need a gold star! (Or green, as the case may be.) Success on bedtime as well. Thank goodness! Br - oatmeal, craisins...

kccc

Note to self: three nights of not-quite-enough sleep are also cumulative. Even if it is the weekend, stick with the program. At a meeting today... Br - 2 slices bacon, egg, grits, biscuit. Larger than normal. L - one plate, half veggies, the rest a slice of ham and a roll. I skipped the potatoes, et...

kccc

Sorry I misunderstood! :) To explain a bit...I've been on the board a long time. I've seen a number of people come through, tweak No-S to pieces right away, and then be surprised when their now-non-no-S doesn't work. So I tend to advocate "do it as written" for a while first... (even though over tim...

kccc

(and I've been doing some form of no S for about two months now) ... Focusing on the behaviour, not the result (she repeats doggedly)! I think you're absolutely right to focus on the behavior. One thing that raised a red flag for me was the phrase "some form of no-S". I'd suggest being pretty stric...

kccc

Thanks, Shannon, for both the kind words and the crockpot reference. (I started to type "Sophia," from your user name, then saw your signature.) The attitude comes and goes. I whine more than I'm proud of, but I'm trying to cut back on it and just do what I need to. I'll check out the crockpot blog....

kccc

Jammin' Jan wrote:We liked it a lot, and the leftovers were good for lunch today, too.

Fish on Friday: Tuna Pot Pie (tuna, cream of mushroom soup, peas and carrots, topped with baking powder biscuts, then baked). Tater tots on the side, but don't tell anyone, please.

Lol! I'm tellin', I'm tellin'!

kccc

This is a common phenomenon at the beginning. It does settle down, as you get used to not eating between meals and the novelty of formerly-forbidden food wears off. You'll figure out what you need to eat and stop overloading... but in the beginning, it's better to be generous with yourself. (Also, o...

kccc

Success on bedtime. Boy, can I tell the cumulative effect! Exercise - PT stretches plus some abs. Issues with PT... they are mostly stretches with a bit of strength work thrown in on alternate days, plus some "nerve glides." They DO challenge me - that's the purpose - but they don't FEEL like real e...

kccc

For today... Success on bedtime. Love that. Exercise - did 35 minutes on the Elliptical (I've been taking off of running) and about 20 minutes of PT. Br - oatmeal, nuts, craisins L - leftover chicken/squash/potatoes; fruit salad, tangerine D - Hodgepodge of leftovers - I'll just use the "plate manag...

kccc

Always good to hear from you, mimi - and I agree about being friends. :) The PT had me feeling "beat up" for a bit. It's not hard stuff, but it's intended to challenge my body, and it does. So, I feel as if I haven't had "real" exercise, but I'm tired/sore from it. And it adds up to a LOT of time, w...

kccc

what makes me feel hungry between meals: - sugar at breakfast. (my breakfast is now sugar-free except for the sugar naturally contained in fruit). - fast-food bread. (kebab bread, hamburger bread etc) - really unbalanced meals. Forgot carbs = feel tired in the afternoon. Forgot fat/protein = feel h...

kccc

Eating out all day b/c of meetings. Br - egg biscuit, plus an extra coffee. L - cup of tomato and goat-cheese soup, salad with croutons and olives, piece of foccaccia D (planned, in the crockpot at home) - chicken, potatoes, squash, onions; salad with that. Exercise is only PT so far. Sigh. I need t...

kccc

I am so sorry to hear about your sister-in-law. Sending my best wishes for her health and your ability to support. Stress-eating is the hardest habit to break, isn't it? Once food is identified as a source of comfort, it can so easily become a mechanism for avoiding facing hard things, dealing with ...

kccc

I think people vary on what keeps them full - so be prepared to experiment a bit. For me, I try to include some protein, some carbs (preferably complex), and some fruit/veg at (almost) every meal. For a meal where everything is discrete, my plate would divide into 1/4 protein, 1/4 carb, and 1/2 frui...

kccc

Hope you're doing well, Mimi!

kccc

Success on bedtime. :) Exercise- PT took up the whole slot, since I have some strength exercises to do every other day. Sigh. It counts, but I need a walk too. Br - oatmeal, nuts, craisins L - salad, apple, leftover biscuits (1.5) and cheddar D - spaghetti, bread and bean dip, salad, fruit mix (I co...

kccc

Given your schedule, I'd want the bulk of the meal at noon, not 3:00. If you pack a lunch, you could probably eat most of it in your break. (Maybe not... I know I eat fast, and it's not really a good habit.) Can you eat IN your class? Some instructors don't mind, others do. Worth asking. I think the...

kccc

Back to No-S, though "at home" Br - yogurt and grapefruit L - grilled cheese sandwiches, salad, canteloupe D - mushroom omelets, fruit, biscuits, OJ Exercise - helped out at MLK day at my son's school (creating beds for veggie gardens), then walked back (about half my normal walk). Plus PT. Which is...

kccc

Add me to the chorus that Jammin' Jan and Wosnes started. One other strategy (in addition to deciding on treats ahead of time) that may help is think about "positive changes" to S-days. Mine got better when I decided to stick to the three meal structure and remember to drink enough water, which I te...

kccc

~reneew, it is SO sweet of you to go through and mention every person by name! I am always so impressed at your thoughtfulness when you do it. I am indeed "back on," though I tend to track on my daily page instead of the challenge. My big additional habit is a reasonable bedtime. So far, it's been "...

kccc

I also eat after my morning workout (though I do have the equivalent of a glass of milk in my coffee before - I drink homemade cafe au lait). It's not a problem, even on days when I run, though it took a bit to get used to that schedule. You might look at the thread on what times people eat to get s...

kccc

Well, we had an unexpected errand, so we ate out instead of at home. Taco Stand usual, No-S compliant if a little heavy. Missed by 15 minutes on bedtime. Sigh. Just too much to fit in the evening. PT takes time, and with that on top of the errand on top of the usual routine, just didn't quite make i...

kccc

My husband is also late sometimes... but we have a child, who needs to eat and get to bed. So, we eat whether he's there or not, at our normal dinner time. If he's not home, I set a plate for him in case he arrives in time to join us. If he doesn't, I save him food and busy myself in the kitchen whi...

kccc

I understand what you're saying. I used to eat teeeeeensy meals, and thought a lot of "light" recipes were just too caloric. But... I was MORE than making up for those light meals with snacks. Lots of snacks. More than I realized, until I started No-S. It is amazing how much you can eat at a meal wh...

kccc

SUCCESS on bedtime. Boy, several successes in a row make a real difference in the morning! Exercise - Running plus PT stretches Br - oatmeal w/cranberries. Forgot nuts, but didn't miss them. L - Leftover pasta with clam sauce, fruit salad, and FIGS (I love figs!) D (planned) - salmon, couscous, sala...

kccc

Success on bedtime for last night. :) Exercise - 15 minutes of Pilates plus my PT session, which was WORK. At a conference most of the day. Br - one egg, one slice ham, fruit (melon), grits and half a biscuit. A big breakfast, even if all on one plate. L - salad, roll, veggie blend, chicken cutlet. ...

kccc

So sorry you've been so ill, and hope you get better soon.

kccc

Lunch today: sandwich of white bean spread (mashed white beans, lemon juice, minced garlic, rosemary, thyme, black pepper) on 12-grain bread and a spinach-veggie salad with Italian dressing. How funny! I came here to thank you for inspiring my dinner last night (red beans, rice, sausage), and see t...

kccc

I am not a doctor and don't play one on the internet... so your doctor's advice should take precedence. See what s/he says about losing weight during pregnancy. (I have heard that if you're overweight, they like you to hold steady but not actually lose... I wasn't overweight going into pregnancy, so...

kccc

Monday dinner was a beans/rice/sausage dish (a way to use up some "summer sausage" from the holidays), with salad and fruit. Very good. And I get a SUCCESS on bedtime. I can tell the difference today! Exercise - Run and PT. (Session 6.2 reprise since I missed the weekend.) Br - oatmeal, cranberries,...

kccc

Berry, there was a funny story I told while you were gone about some food being "just for decoration" and not for eating...the idea helps me a lot in situations like you describe. I'll see if I can search it out for you. On this thread: http://everydaysystems.com/bb/viewtopic.php?t=5592&highlight=de...

kccc

That's been discussed a good bit (do a search on "scales") and there are two general schools of thought: 1) Weigh frquently (daily, or nearly so) 2) Weigh infrequently (say, monthly or at the doctor's office) Advantages of #1 - it's a habit. Disadvantages - Weight loss is slow, so you may be discour...

kccc

Monday Exercise - Pilates (plus PT) Br - oatmeal/cranberries/nuts L - spanikopita (2 squares), salad, banana D - TBD Sunday bedtime: YELLOW . (That means "caution" on this Habitcal - up to half an hour later than targeted.) Going to start reporting those, and I have to say that so far, I'm running a...

kccc

Hiya, Berry! Glad to see you back.

Sunday was a "good" S-day, except for no exercise - not loving that. Combo of schedule and weather. But I'll be back to the gym tomorrow.

kccc

Forgot to mention that Friday exercise was minimal stretching. Saturday No exercise beyond PT. It's actually not been a good day today, in terms of energy/accomplishment. A restful evening helped - we'd planned to go out, but ate leftovers and sat by the fire after instead. Much better choice. Br - ...

kccc

Good to see you, 'Berry!

kccc

wosnes wrote:
KCCC -- it's online

Wosnes!! Thank you, thank you, thank you!

Bookmarking now to try this week.

kccc

Thursday - ended up not having Spanikopita, because my husband accidentally took the filling I'd prepared for it in his lunch! He kept it in the fridge, so it was fine, but he got home too late for me to make it. Soo... we had frozen ravioli with pesto, salad, and asian apple/pear slices. And a slic...

kccc

I am healing from the inside and for me that takes beating my addiction to food. I feel that when I think about food often and snack more often, that I am contributing in the long run to feeding my addiction. One wouldn't tell an alcoholic to just have a shot of rum every 2 hours instead of all of ...

kccc

The original book has some recipes that include some whole-grain flours, but are still mostly white. I saw the issue of Mother Earth that Blithe mentioned, but couldn't bring myself to pay $5 for it at the newstand... I'll put that toward the book instead! From my brief glance, breads made totally w...

kccc

I'm in. Thanks, ~reneew. Despite a less-than-perfect (but not awful) December, I am actually feeling very "back on" in terms of No-S and exercise, so my "perfect January" will be... - Maintain No-S - Maintain exercise - Add "SleepyTime" as my "Habit of the Month" for January. That means getting to b...

kccc

Forgot to add that I did my post-holiday weigh-in this AM. Exactly what I weighed before the holidays (148), which is good enough for now.

kccc

Dinner Wed was sausage balls, fried potatoes, homemade bread, and a big salad to balance. (Kept the non-salad portions smallish). Thursday Exercise - C to 5K, Session 6.2 plus PT Br - oatmeal, craisins, nuts L - salad w/ cranberries, feta, and a two tiny pork tenderloin rounds; small cup mushroom so...

kccc

Initially I was going to agree with KCCC, because that's how I've been looking at them. But I remember when I was younger, they were part of a meal. Not only that, some other cultures routinely eat things like that as part of a meal. However, you choose to incorporate them into your diet, just be c...

kccc

wosnes wrote:Well, here's what Pollan says the most important rule is. Before I heard it, it was my guess.

What a great clip! I just played it for my family, and we all enjoyed it.

kccc

My pleasure! Homemade bread with bean dip is delish - and reasonably healthy and satisfying. Wednesday Exercise - yoga series Br - bagel (whole, I was hungry) with PB and banana L - bean soup and homemade bread, tangerine D - TBA. I had plans, but they've just gotten disrupted by additions to the di...

kccc

I'd personally count pretty much everything you listed as a sweet. Muffins are the only potential grey area - bought ones are definitely sweets; homemade ones that are a reasonable size and not overly-sweetened can sometimes scrape by, but they're pretty borderline. However, I do eat biscuits (the U...

kccc

Can of white beans, drained, olive oil, lemon juice, salt and pepper, rosemary. I've done it with roasted garlic before too, but not this time. My kid loves it (and so do I).O

kccc

Tuesday... Back at work, at least physically. ;) Exercise - Couch to 5K, session 6.1 (dropping back a bit), plus PT. Br - oatmeal with craisins and nuts, banana. Actually heated the oatmeal because it was cold here this morning. L - homemade artisan bread, cheese, tangerine, cup of mushroom soup. I'...

kccc

KCCC, The person who is angry is my sister in law, and she's now 200 miles away! I'm not angry. I'm just tired of being treated badly because my sister in law has a different idea of parenting than I do. My choice in fight or flight is flight. Why put up with that sort of treatment? I should have r...

kccc

Kathleen, it sounds as if you just made some really amazing breakthroughs in realizing how emotions/eating have been connected for you. Good for you for standing up to your SIL (and good for your dh for supporting you)! A book I found useful years ago is "The Dance of Anger" (which has had several v...

kccc

Back to an N-day, and enjoying it! I'm at home today, so made home-made bread (the "5-minute" stuff, which really is fast IF you're at home anyway). Yum! Br - yogurt, banana (fast b/c I had a dr's appt to get to) L - Bread, white bean dip (homemade, from Mark Bittman's "Express Kitchen"), carrot sti...

kccc

This is a very old post of mine, but I really like the idea of "5 Degrees of Change" - and right now, I am SO tempted to make dozens of NY resolutions like everyone else around me. Not sure why I'm feeling that way this year, but there it is. And I know better. I would just overstress trying to keep...

kccc

What a great way to summarize - and congrats on your progress!

kccc

I finally tried this over the holidays, and the family went WILD for it. Used the pizza stone/peel method. First loaf was barely two inches high, but tasted great. Last loaf (days later) was more the shape I expected. (I'm intrigued by the Corningware method - looks a lot easier - but mine is very o...

kccc

Hi Dandelion, I knit, and love it. :) Not an expert - still nervous about real sweaters, though I've done shrugs and lace shawls and things like that. If you're not on Ravelry, check it out. https://www.ravelry.com/ It's a rich resource for how-to, seeing patterns, etc. (And I'm KCCC on there too if...

kccc

Nice re-title, ~reneew! Nichole, how wonderful! I'm so happy for you. Pregnancy is a different experience for different people, and there's a wide range. For me, it was an absolutely marvelous time, in the full sense of the word - full of marvel/wonder at all the changes as my son took form. I remem...

kccc

Thinking about habits in general... here's a post from the main board that I want to save/keep. have been thinking about S-days in general, especially in light of some of the discussion. I have some conflicting ideas...that are all true. First, I think S-days are important, especially when first beg...

kccc

Been a while since I've posted... just been busy. However, I've been pleased with how well I've been able to follow No-S during the holidays at home. (TWO double-whammys!) Regular mealtimes are the KEY to eating properly, I've decided. Exercise has been a bit spotty - time to get back on that. And I...

kccc

Merry Christmas, and Happy New Year! Hope your Christmas is wonderful! We have opened presents here, and there are smiles all around. One of mine was a cookbook by Mark Bittman, who I learned about on this board (from wosnes, maybe?). I'm looking forward to trying new recipes from it. And to those o...

kccc

Hi ~reneew, Just sending some encouragement. I've had some reds this month too (this is a HARD month!) and have been too down about it to post and admission on the challenge thread (though I've been honest on my own thread). But when I look back, your challenge still helped - there are places I was ...

kccc

Br - bagel, pb, banana L - one slice leftover pizza, small helping chicken and chard (also leftover), salad, 2 figs. D - (planned) Repeat of yesterday - lamb stew, couscous, canteloupe No exercise yet... had dental appointments this morning, and that threw me off. Got a lot of gift-wrapping done, th...

kccc

On a work day:
Coffee (with milk) during my drive, starting about 6:15
Breakfast - about 8:30, after I reach my desk
(There's a gym workout in there too - it's not all commute!)
Lunch - 12:00 ish
Dinner - 6:30 ish

On at-home days, breakfast is about 7:30 or so.

kccc

I have been thinking about S-days in general, especially in light of some of the discussion. I have some conflicting ideas...that are all true. ;) First, I think S-days are important, especially when first beginning. "Always" is too long for any restriction. For similar reasons, I'm leery of adding ...

kccc

Agreed on the laundry... do it all and be done. Time it sometime - it will shock you how little time it actually takes if you just do it! (This is learned from hard experience; I have learned that I can spend more time in dread than on the actual task.) One more thought that might help... there is a...

kccc

Tuesday... more back on track. :) I ran for exercise - week 6, session 2 of Couch to 5K. Br - yogurt and banana L - Leftover chicken and chard ( that's what we had on Sunday!), salad, 2 figs D - Lamb stew, couscous, canteloupe, 2 figs I am working hard to stay on target this week. I'm at home, and b...

kccc

First... be gentle with yourself. This is probably drastically different from what you've done before, and you're picking a hard time to do it. Then pull out your "analytical hat". What is happening when you fail? Are you hungry because your meals aren't substantial enough? Are you eating to procras...

kccc

Rest of Sunday included eating out at a Chinese buffet, and too much snacking on cookies. Don't remember supper, though I know I ate it. Monday... knew today would be hard. I baked up the rest of the cookie dough and did NOT eat any. Had kids over all day (long story there) and had snacks out for th...

kccc

She did, Connercream, and they were usually thoughtful and helpful.

I am glad for her that she reached a point that she didn't feel a need to check in... but I do miss her.

kccc

Thanks for sharing!

It seems as if the scientific evidence for Reinhard's intuitive system keeps mounting!

kccc

I drink cafe au lait that I make at home - half a cup of milk heated in the microwave, topped off with coffee. One tsp. sugar per cup. (My mug is really more than a cup, so there's more coffee than milk.) My usual quota is two mugs, which I think reasonable. Mostly, it's milk and coffee, both of whi...

kccc

Welcome!

This is a reasonable way of eating (it's so basic that the word "diet" almost doesn't apply!), and you should do fine on it. Hope you inspire your dad to do it with you!

kccc

I am happy that you have found a path that works for you. :) I know two people that have done WLS (in person, that is). One has relapsed just as you feared you might. She has learned to eat tiny bits all the time, and gained weight back. It is sad to see. The other treated her WLS as a catalyst. She...

Everyday Systems

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"It's an S-day. You're allowed."

"Is this a habit I want to build?"