I'm a few days into my non-scale victory challenge for February, and found myself curious about my scale and body composition numbers today. I decided to redirect my thoughts to the numbers that would be worth focusing on instead.
I've always been milestone focused. When I plan goals and think of items I want to accomplish, I spread them out over the course of a week or a few months depending on importance and difficulty. Each day, I have a few tasks to knock out. Some of them are as simple as remembering to bring running shoes to work, but it helps. When I run, I always focus on the minutes or miles or landmarks to push me through. So not having scale numbers is a challenge.
If you're like me, having some numbers or goals can be helpful, so here are some metrics to consider redirecting thoughts to. As always, there's a fine balance between redirecting focus on new things and becoming too focused on them as oftentimes happens with the scale. If numbers aren't for you, leave this here. I'll get into some non-number redirections next week.
Amount of Downtime
How much rest and recovery time are you giving yourself? Are you taking time to enjoy things that aren't part of your job or home responsibilities? Coloring? Dancing? Playing a board game? Catching up with a friend or family member in person or over the phone? Enjoying the beauty of the day if even for a minute or two? Downtime helps us reset and gives us a break from all the items we have to do.
Hours of Sleep
If your sleep often doesn't get the attention it deserves, this might be something to observe in more detail. How many hours of sleep are you getting a night? Do you wake up often? How rested do you feel in the morning? Maybe try taking note of these in a journal, in your thoughts each morning, or through a fitness tracker app.
Minutes of Meditation
Have you tried meditation before? I love meditation as a way to let go of what's going on in my world, what's stressing me out right now, what I am worrying about for the future, or what I am regretting from the past. Meditation can be guided or unguided and allow your mind to be free or focused on the breath. Headspace is my preferred method (which offers a 10-day free trial), and there are many free apps or you tube videos to help you get started.
If your nutrition macronutrients (fat, carbohydrates, and proteins) fall by the wayside, maybe try exploring different macro combinations to see which ones make you feel better. Play with adjusting the percentages you want to target and track them in an app such as MyFitnessPal is a great way to explore the individuality of your own body.
Minutes of Exercise
How many minutes of exercise are you really getting each week? Exercise comes in various forms, from low impact to high intensity, and from commuting to the office to deadlifting at the gym. Exercise can be traditional or non-traditional. Take some time to explore how much physical activity you are giving yourself each week and whether you want to adjust that amount, or if you're content where you are.
Ounces of Water
Hydration is one metric I always keep mindful of. Dehydration can often be misinterpreted as hunger, and many beverages we consume can actually cause dehydration. If drinking more water is on your health wish list, maybe this is a good month to explore ways to drink more water, such as carrying a water bottle with you and knowing how many times you have to fill it to reach your goal. I drink a lot of water (after having to work hard to get to that point) and constantly have a 48 oz Nalgene attached to my hip to make sure I do. My personal goal is to fill it twice, and also indulge on a can of sparkling water, which puts me at just over 100 oz a day. If you're not used to drinking a lot of water, take small steps towards a bigger goal.
I hope these non-scale numbers help those of you that are goal-fixated. And if you have any questions, please feel free to comment or reach out on social media or via my contact form. Always here to help! Stay tuned for some non-numeric goals next week.