For 2023, I committed to something new for myself. Each day I set the goal of completing 1 Intentional Mile. Now to some that might not sound like much. Even for me, I’ve run multiple half marathons, 5Ks, 10Ks, so 1 mile in length seems minimal at times, but reframing this 1 single mile as something I am intentional about has been helping me reframe my mindset about so many things more than just my walking/running. So what is different about this 1 mile every day and why am I sharing? Let’s start with the framework behind it.
The mile can be completed in any way.
I can walk it, run it, skip it (haven’t tried that yet, but that made me giggle to think about skipping around my neighborhood ????), treadmill, outside, inside, etc. Whatever form of movement and location I choose to complete it in that day, is perfect.
The mile does not have to be completed all at once.
Yes, you read that right. Removing the “requirement” of completing it all at once has helped me meet my goal every day. As a busy working mom, I sometimes don’t have 20 minutes all at once to get out for a walk. But I do have 5 minutes here and there, and those portions of a mile I complete add up at the end of the day. Also, I live in Western New York and the winter weather here can get wild. Some days it has been frigid cold, or very icy. I don’t have a treadmill at home, so breaking it up into shorter times outside that is safe to be in the elements has helped me complete my goal every day.
There is no time associated to the mile.
This means I can complete it any time of day and at any pace. Both of these I feel are important to call out because often times, I find myself feeling like I HAVE TO get my movement done first thing in the morning. But I GET TO move my body any time of day should I choose. Just because my girls woke me up 5 times in the night and my body needs to sleep in a little, doesn’t mean I can’t find another time in the day to get this movement in. Same idea around the pace. I often feel like the moment my watch starts counting my pace per mile that I need to keep up with a set pace in my head (i.e. 10 minute mile for running, 16 minute for walking). Changing that mindset to “no pace” has helped me reconnect with the simple joy of movement rather than the competitive nature instilled in me through life experiences.
It has to be intentional.
I have to track it in some way. I use my smart watch to track my mileage or my phone. This isn’t a case where I’m tracking my steps throughout the whole day and at the end of the day I check to make sure I hit one mile. I intentionally have to say to myself, this is my mile. It can be walking to the store, or to a destination, but generally it’s bonus movement in my day. It just has to be intentional.
How has it been going?
It’s been incredibly empowering. I’ve gotten outside in the fresh air for multiple minutes every day. I’ve chatted with neighbors who I never met before by mixing up the times of my walk. My dog is happy because he now has regular walks again after almost 4 years of sporadic walk patterns thanks to the introduction of children in his life (he will always be my first baby though). Removing some of the “rules” that I subconsciously set for myself about HOW I complete the mile has been freeing.
I’ve always struggled with an “all or nothing” mentality. Meaning in this case, I wouldn’t even start 1 mile if I wasn’t going to finish it all at once. A great side effect of this practice is how it parallels to other aspects of my life.
I read a little piece of inspiration recently, “You don’t have to see the whole staircase to take the first step.” And boy does that apply. I know the end goal is 1 mile, and I know I can take the first step. The rest of the steps will follow as they are meant to. And I get there one step at a time.
Want to join me?
I would like others to join me in this journey! I’m having fun walking alone, but would love to see how this practice shapes you and your personal wellbeing. Come as you are and move at your own pace. Join the Facebook Group Here: https://www.facebook.com/groups/1383553425833153 (This is a private group)