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30 Day Sleep and Fun Challenge: Day 3 – Conscious Competance

By Ritamarie Loscalzo

Excited woman having fun while cleaning. Isolated on white

So, I’m going for progress not perfection.  Habits take time to change and sometimes it takes days or even weeks of repetition to make permanent changes.

This challenge has brought my habits in need of change to my forefront and that’s what’s  important.  I learned a long time ago, from the teachings of Abraham Maslov,  that all learning comes in 4 stages:

  1. Unconscious Incompetence
    This is the “ignorance is bliss” stage. You don’t know what you don’t know, and are not bothered by this lack of knowledge.  For example, most people walk into fast food restaurants, completely unaware f the way that food effects them, without knowledge of or competency in a different way of eating.
  2. Conscious Incompetence
    Here’s where you become aware of what you don’t know.  Perhaps you attend a lecture or read a book and realize that your way of eating is making you sick.  You are conscious of a new way of eating, but you have no skill at it;  you are incompetent, yet aware of it every time you put something into your mouth
  3. Conscious Competence
    You now understand or know how to do something, ie how to eat healthfully.  However, demonstrating the skill or knowledge requires a great deal of consciousness or concentration.  You need to stop and ponder the choices and consciously make yourself make healthy choices when confronted with a wide array of food.
  4. Unconscious Competence
    You have so much practice and skill, that the behavior becomes “second nature” and can be performed easily, without concentration or conscious control.  You can at this point easily follow through without thought or effort.  In our example, you know what foods are helpful, which ones are harmful, and you naturally choose the ones that promote health.  It’s a non issue.

For me, eating well is stage 4.  For sleep, I am at stage 2.

Given that,  I honor the progress I have made this week.  I am light years ahead of last week.  So here’s my “Report Card” for yesterday, March 2.

1- Shut down the computer no later than 11:30, lights out by midnight – I  got off the computer by 12:05 and lights out by 12:25.

2- Drink 2 quarts of green smoothie.  Yeah!  did this.

3- Exercise for at least 30 minutes FLOP. It was cold in the morning, so I opted out of a 7AM run, then had to drive kids to school, then had a busy day.  Was intending to do the stairmaster (in my bedroom) after my teleconference call, but a neighbor friend had hurt his back so I worked on him at 9:15 PM.   After that I had bits and pieces and follwo-ups to do and never got to the exercise.  Lots of excuses, eh! Lesson:  Look at the calendar in advance and plan a specific time to do exercise.

FOR Fun:   Water color paint for 5 minutes –  FLOP again.  Instead for fun I hung with my 11 year old and talked about his day.

OK.  So I am making progress.

Here’s my comittment for today:

1- Exercise: 2:30 – 3:30 get out for a run and do a few weights

2- Fun break:  9:30 PM – after my Balance My Body Blueprint teleseminar call on Balancing Adrenals

3- Off computer by 11:30, in bed by 11:45, lights out before midnight

How did you do yesterday? What are your commitments for today?  Comment below.


Love, Health and Joy,

Dr. Ritamarie

P.S. If food is an issue you are working on, check out the recording of a teleconference call I did Tuesday night with Nomi Shannon, the Raw Gourmet


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  1. mary on March 4, 2010 at 11:08 pm

    Yesterday I was good for living up to commitments for me!
    – no nuts
    – no overeating
    – lots of time on computer but not much time wasted!

    Feeling good about this

    Same commitments for today!

  2. mary on March 4, 2010 at 11:10 pm

    Oh I forgot about the chewing food commitment- still working on this one- better but not there yet. I’ll remember for a few bites then slip into unconscious shoveling.

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