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[sociokathy]

I just rediscovered my Tumblr and… I’m stoked!!!

[sociokathy]

Tell me the eyes of the Haserot Angel and her mysterious black tears don’t creep into the dark abyss of your soul. 👻😭 #apocalypse #finemmundi #finemmundipodcast #endoftheworld #darktourism #haserotangel #TEOTWAWKI #creepy #creepyplaces #creepypasta #haunted #paranormal #blackandwhite #graveyard #grave #cemetery #angel #angelofdeath (at Haserot Family angel) https://www.instagram.com/p/B0bBToij2o2/?igshid=2k48fqe4mq9h

[sociokathy]

There She Goes Again

The moment the adventure to somewhere new begins

That’s exactly how I feel right now. I’ve done my research and am jetting off this weekend. It’s been a while since I have done an impromptu trip and it might be a bit of time before I do the next one. While I’m not 100% sure if I’ll make it there, I have a plan in route for where I’m headed.

I kind of want to keep it to myself, at least until the route begins; and if I don’t get there, I’ll cross that ocean when it comes. I’ve officially put the wheels in motion, but the momentum is just starting. I’m balancing the sweet spot of having a “plan” while leaving as much up to “fate” that is safely possible.

And still being back for business as usual by Monday.

Flight is (hopefully) figured out. Place I’m staying is (also hopefully) figured out. Now I just need to pack (and check out travel outfits on Pinterest) as well as other micro research about the area and stuff to do.

[sociokathy]

Trying to keep to my diet and exercise plan after two weeks. Haven’t slipped out of it yet and keeping with the log, but definitely times where it is a struggle.

[sociokathy]

How to Determine a Weight Loss Goal

Choosing a weight loss goal for yourself is a balancing act between choosing a weight that will be challenging, yet also attainable. As mentioned in Making SMART Goals, one has to decide on a timeline that is realistic to achieve your goal by, and have ways to measure your progress towards success.

A great way to determine a challenging yet attainable goal, is by reflecting on the following factors:

What is the highest weight you’ve ever been as an adult?

Not fun to think about, I know. But reflecting on this will help you to stay motivated to work towards your goal. How did you feel physically when you were at this weight? What about emotionally? Did you have any medical problems while you were at this weight? 

Your goal weight should be lower than the number you write for this category.

For me, the weight that I wrote down for this factor is 150. Write down your own number (not a range) and label it HIGH.

What is the lowest weight you’ve ever been as an adult?

This one might feel a bit better to reflect on (or not). But this factor will equally help you to stay motivated towards your goal, and also assure that you’re goal is attainable. The same questions apply: How did you feel physically when you were at this weight? What about emotionally? Did you have any medical problems while you were at this weight?

Your goal weight should be higher than the number you write for this category.

For me, the weight that I wrote down for this factor is 110. Write down your own number (not a range) and label it LOW.

What weight do you usually come back to when you are not dieting nor gaining weight?

This is called your “stable weight”. Again, same questions: How did you feel physically when you were at this weight? What about emotionally? Did you have any medical problems while you were at this weight?

Your goal weight should be

For me, the weight that I wrote down for this factor is 130. Write down your own number (not a range) and label it STABLE.

Calculate Your “Ideal Weight” Using The HAMWI Method.

Wait, what?

HAMWI is a mathematical formula that helps to determine a realistic weight goal. The numbers vary based on your biological sex.

Men: 106 pounds for 60 inches, plus 6 pounds for every inch over 60 inches

Women: 100 pounds for 60 inches, plus 5 pounds for every inch over 60 inches.

Keep in mind: 5 feet = 60 inches. Or, you can just put in your information here and have it calculated for you.

Your goal weight should be no lower than your HAMWI weight.

For me, my HAMWI weight is 110.Write down your own number and label it HAMWI.

Using Data to Determine Weight Goal

By now, you should have a range of numbers in front of you. Goal weight to be achieved through your weight loss program should be selected:

No lower than HAMWI

Within 10 pounds (plus or minus) of your STABLE weight

Select ONE weight (not a range)

Make sure that the weight you’re choosing is realistic!

Once you’ve decided, share this number and this goal with friends and family. Sharing goals helps you to keep on track because other people can help keep you accountable, or at least be mindful of how much they tempt you (going out to eat, baking desserts, etc.) Who knows, maybe one of them is working on a weight loss goal themselves and are looking for an accountabilabuddy! 

Setting a Time Frame to Achieve Your Goal

Planning to lose 1-2 pounds per week is realistic and healthy.

(To be continued)

NOTE: Any changes to weight, diet and exercise, and lifestyle in general should be completed with the approval of a licensed physician. Please consult before starting any weight loss plans to ensure you are doing so safely.

[sociokathy]

Making SMART Goals

SMART stands for ...

Specific

Measurable

Attainable

Realistic

Timed

My SMART Goal

I will lose 30 pounds in 30 weeks by consuming an average of no more than 1800 calories a day and exercising [at medium to high intensity] for an average of 200 minutes per week.

Specific

Ask yourself: What EXACTLY do I want to accomplish? WHY do I want to accomplish this? How will I feel when I’ve reached this goal?

To have a specific goal, you have to know exactly what it is that you want to accomplish. Remembering why you want to accomplish this will keep you motivated when it is difficult or results feel like they are plateauing.

If your SMART goal is specific, then it will cover each and every one of the other requirements, which are the following:

Measurable

Ask yourself: How will I know whether or not I’m on track to reaching my goal? How will I know whether or not I’ve accomplished my goal?

To have a measurable goal, you have to be able to identify whether or not you’ve met your objective. How will you know if you have or if you haven’t? You need a means to identify and assess this, some sort of assessment tool.

It’s a good idea to set up smaller “mini goals” or “milestones” in order to measure your short term success and ensure you’re on track to meeting your goal.

Attainable

Ask yourself: Am I able to reach this goal? Is this goal both challenging and achievable?

To make an attainable goal, you have to do a little bit of research and a little bit of self reflection (I know, gross). But in order for your goal to be attainable, it has to be both challenging but achievable.

You also have to know yourself well enough to know what you can do if you push yourself without pushing yourself too far or over-obsessing.

Realistic

Ask yourself: Am I able to reach this goal? Do I know that it is possible to do what I’m trying to do?

Yes, the first question of attainable and realistic are the same. But the reason they’re there are different. Attainable is referring to you -- are YOU able to do this? Will you be motivated to continue? Did you make it challenging?

However, Realistic is referring to all the other factors that go into you being able to meet your goal. Is it (physically) possible to accomplish? Is it possible that your goal TOO challenging? 

Timed

Ask yourself: By when do I want to have achieved my goal?

Certain SMART goal models will specify that the T stands for “time” or “time-bound” or “time-based” or “timely”-- but whatever, you get it, it’s about time. Time means that you have to have a set deadline. A specific time on the calendar that you are inching towards having achieved your goal by that future day.

This is easier to identify if you want to have completed something FOR something in the future, such as lose weight for a class reunion or improve your endurance for a hiking trip coming up. But even if you don’t have a specific reason for setting a date, it’s still important because it maintains a sense of urgency.

Remember: Keep it in mind and pay close attention to if the time you set is both realistic and attainable. Adjust it accordingly if needed.

[sociokathy]

The Power of MOOC (Massive Open Online Courses)

One of the steps I’ve taken to combat my indecisiveness is to start making active choices about my overall health and wellness (physically, mentally, emotionally). I’m starting with the mental aspect, specifically continuing education; it was then that I remembered I could use massive open online courses (MOOCs) to help me out.

Massive Open Online Courses (MOOC) websites like Coursera and Udemy make it easy for someone to learn more in-depth about a subject without (necessarily) paying for it. Whether it’s to learn a new topic, skill, or sharpen an already existing skill in your toolbox, MOOC services are a great way for anyone to keep learning without the traditional college/university price tag. Many courses are even taught in partnership colleges and universities represented by professors who are specialists in their field.

There are a couple ways you can utilize MOOCs, depending on your objective(s). If you are continuing your education and intend to continue using this source of education for the long run or an undetermined amount of time, some courses will continue to offer more content and opportunities to communicate with peers, but will require you to pay for a subscription to their course and access their materials. For example, if you’re a teacher and you teach English as a Foreign language, they might have a series of courses and course material for you to always refer back to based on the subject you’re teaching. But with that does come a price (still a fraction of traditional college coursework, though!)

If you want to utilize the courses to show off your skills in your resume or show that you’ve become certified in a specific topic, you may need to give a one-time payment. Let’s keep the teaching English example; if you’re not TEFL certified but by the end of the course you will be, you will likely need to pay for that course.

But if you just want access to the course lectures and materials without the need to display a certification of completion nor a final grade, you can join many classes without access to graded materials for free! So if I’m an English teacher but just looking for a refresher on some pedagogy methods for teaching English, I might join a teaching English class without signing up to complete the certificate and avoid ones that require a subscription (or sign up for the free trial and then cancel after).

What are you interested in learning about?

What questions do you still have about massive open online courses?

Have you already taken any MOOCs and if so, what did you think about the course?

Let me know by dropping a line below or ask me directly! You can also message me on Twitter and Instagram at @sociokathy​ 

[sociokathy]

My Word: CHOICE

It was during a dark time in my life that I first decided to create my own affirmation.

What’s an affirmation?

Affirmation: A specific choice of words, phrases, and/or sentences that one upholds to be true. Affirmations are usually stated aloud or silently to oneself on a daily basis.

My Affirmation

I am in control of my choices.

My thoughts and actions are a choice.

My response to adversity is a choice.

My belief in my worth, my potential, and my success is a choice.

I make thousands of choices every day, and each one affects the life of myself and others.

For this reason, every choice deserves to be made with consciousness, awareness, and care.

Each choice has both foreseen and unforeseen consequences.

While I am in control of my choices, I am not in control of the consequences of my choices.

But accepting those consequences, learning from them, and doing better next time is  a choice.

These words have helped me remain grounded during the best of times, and hopeful doing the worst.

While it was easy to remember to recite my affirmation when my day was either drowning in negativity or overflowing with positivity, I was not so consistent on days that fell somewhere in between.

When there are no strong forces affecting my mood.

When habit can easily kick in and autopilot takes over.

That’s why I invested in a MyIntent bracelet: to have a daily reminder that these words always ring true.

My bracelet reminds me to repeat my affirmation every single day.

My word is CHOICE

[sociokathy]

Step 1: The Action.

Like so many millennials, I stand here in an inhibiting quicksand of indecisiveness.

What I want to do for work and money.

What I want to do to pursue happiness.

How to marry the two concepts.

I both loathe and love the idea of harnessing this energy and putting into a platform that is open, raw, pure, honest.

Also like many people, I have my own obstacles before me. Other than indecisiveness, I’ve also got a healthy dose of the-world-is-ending-but-what-the-f*ck-ever depression. Indecisiveness is a symptom of that, so I’ve heard.

There are a number of fears that come with putting myself out there in such a real way. Speaking truthfully.

The type of truth I can’t talk about with most people without seeming crazy, or at least crazier than I’m already painted out to be.

In person, I can’t give my doses of honesty to anyone without making their eyes shoot into wide saucers, or squint like I just gave away a long coveted secret, or the worst, the piercing expression that I’ve just injected true fear and hopelessness into another human.

I have a lot I want to get out. But is there a way to do that responsibly while still being true to these thoughts?

Indecisiveness.

So many ideas to put out there yet what am I looking for in return? How will I know if I’ve found it? How will I know if I never fully knew in the first place?

Indecisiveness.

So many different ways to put this information out there. Which one is the best for me? Which one am I most likely to be consistent with? To master? To conquer?

Indecisiveness. Indecisiveness. IN-DE-F*CKING-CIS-IVE-NESS!!!

Pause. Breathe.

I’m writing this as a tool; like a web map of my thoughts as a place to put them out there, hoping that once I put all the pieces down on the table I can start seeing where they fit. And once I see where they fit I will finally be able to see the bigger picture.

What comes first, the action or the motivation?

If you’re like me, you’re quick to answer, “motivation”. Of course, one must motivate oneself before they can do anything. Right?

Right?

But...what if that wasn’t always right? What if that wasn’t always the case?

In my past attempts to start this project I’m starting now, I felt a high level of motivation to do something. But what? I didn’t know. But as soon as I figured it out, I would start, and I wouldn’t stop, and I wouldn’t look back.

Except, that I never started. You can’t stop if you never started. You can’t look back if you didn’t go anywhere. And that feeling, time and time again, has eroded my ability to take action. Like a wave day in and day out taking out a small piece of jagged rock until it’s smooth to the touch. Believing that motivation would lead to action, has tirelessly led me to right here.

No where.

So this is me trying to switch the narrative. I’m starting and taking action before the motivation is truly there. Before I have any true idea of what it is I’m actually doing. I’m hitting the ground running and I don’t know where I’m going, but it’s better than standing still and looking at every single possible direction I could be moving towards.

I look forward to looking back at this post; this moment of being an absolute blank slate but for the first time putting ink on the page. Starting the drawing having no idea what the picture will be. I just know that it’ll be something, and I’ll get no where doing what I’ve been doing. Motivation with no action.

The action starts now with the faith that as long as I stick with it, the motivation will come.