irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Jul 27, 2019 4:03:17 GMT
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Jul 27, 2019 4:54:13 GMT
This is challenging, but here it goes! Sabotaging Thought (from day 25): I’m over points today, meh, I won’t change anything, I’ll just restart tomorrow.
1) What kind of thinking error could I be making? (Review Day 26) Overly Positive Fortune Telling
2) What evidence is there that this thought might not be true (or not completely true)? If I don’t care about my points today, why would l care about them tomorrow? I don’t have tomorrow, I only have today.
3) Is there an alternative explanation or another way of view this? I need to do my best to make my plan work today.
4) What is the most realistic outcome of this situation? If I continue to procrastinate by saying I’ll “restart” tomorrow, I will never “start” my diet.5) What is the effect of my believing this thought and what could be the effect of changing my thinking? If I believe this, I will never lose weight. If I change my thinking, I could be on plan today.
6) What would I tell (a close friend or family member) if he/she were in this situation and had this thought?
You don’t have to be perfect, but you can make little changes. Try to get as close as you can to being on program without being hungry.
7) What should I do now?
I should get back on plan this instant, even if it means going to the store to buy something I need.
My Response Card:
There’s no such thing as a “restart”! I don’t get to reset my body, so why would I wait to reset my points? Even if I don’t know how many weeklies I have left, I know how many daily points I have, and I can go up to 1/7 of my weeklies or earn some activity points. I need to do what I have to to make today’s plan work, even if that means going to the grocery store right now. |
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Post by cathygeha on Jul 27, 2019 6:02:30 GMT
3. I already blew it having (chips, nuts, whatever) so I might as well continue - can get back on track tomorrow
Seven Question Technique!
1.) What kind of thinking error could I be making? (Review Day 26) all or nothing thinking
2.) What evidence is there that this thought might not be true (or not completely true)? I have not blown it if I stop and reassess and get back on track immediately...letting my all or nothing thinking derail me can become a huge thing instead of a bite or two thing
3.) Is there an alternative explanation or another way of view this? A slip is not a slide/failure...remember that game of chutes and ladders?
4.) What is the most realistic outcome of this situation? I will be up on the scale for a few days or a week and with the bad attitude I will probably continue to slip and slide down rather than climb t he ladder to success
5.) What is the effect of my believing this thought and what could be the effect of changing my thinking? A better option would be no bites or a few bites counted and added to the journal - having something that is healthy instead would be the best option
6.) What would I tell (a close friend or relative) if he/she were in this situation and had this thought? If they had already eaten the chips and nuts I would tell them to move the dish out of reach and get on with the day...count the points, learn the lesson and move on...and tell them to come up with an alternative for the next time chips and nuts are within reach.
7.) What should I do now?
What I wrote above: make a plan for next time...and stick with it!
RESPONSE CARD: Move the nuts/chips or move yourself...
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Post by lani on Jul 27, 2019 15:51:04 GMT
I used to think the 7 Questions were a PIA, but once I tried it the technique was so effective at putting my thinking in my face and making me accountable. I have used it in other areas when I'm experiencing an emotional meltdown, and it has been very effective there too.
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Post by bbbearsmom on Jul 27, 2019 17:10:23 GMT
I've done the 7-Question Technique and it worked. I had developed a craving for seasonal do-nut at Dunkin Donuts and didn't want to give in. I went through the questions and was able to resist. There was a small Dunkin" Donuts by the bakery at the grocery store I go to, and on a day I was feeling strong I stopped and stared at said donut and did fine.
I have difficulty doing the 7-Question Technique because I have difficulty figuring out the thinking mistake and some of the questions seem abstract to me.
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Post by bbbearsmom on Jul 27, 2019 17:10:46 GMT
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Post by surfgirl on Jul 27, 2019 19:51:24 GMT
ST from Day 25: I'm stressed out and I deserve this!
1.) What kind of thinking error could I be making? (Review Day 26) Emotional Reasoning
2.) What evidence is there that this thought might not be true (or not completely true)? I know I don't 'need' to eat something off plan, and if I stick to my plan, there is plenty of food I can eat.
3.) Is there an alternative explanation or another way of view this? Eating off plan to reduce stress isn't logical because I will probably not lose weight this week as a result, so I don't 'need' to eat that thing I'm thinking about eating.
4.) What is the most realistic outcome of this situation? I eat it anyway, feel indignant whilst eating it, then feel mad or disappointed in myself after eating it because I know it will derail my weight loss.
5.) What is the effect of my believing this thought and what could be the effect of changing my thinking? If I believe this thought, I will always give in and will never lose the weight I want to lose. If I change my thinking about going off plan and overeating to deal with stress or emotions, I will likely be more successful in losing the weight and keeping it off AND I will likely feel better about myself which in turn will probably make me feel better about myself overall.
6.) What would I tell (a close friend or relative) if he/she were in this situation and had this thought? I would tell them that eating to deal with stress isn't a healthy behavior, and that thin people don't eat to deal with stress. I would tell them to think of a few things they can do when they feel like hitting the chips or pretzels, like taking a walk or working out to blow off steam/stress, or listening to some music, or taking a nice bath in the evening.
7.) What should I do now? Listen to my own advice, next time I feel stressed out and want to give in, I need to exercise my resistance muscle by asking myself, 'what else can I do RIGHT NOW, that does NOT involve eating, and then go do it immediately! Then re-assess how I feel about eating afterwards, I'm guessing I will no longer be interested in eating whatever it was that was calling me.
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Post by bbbearsmom on Jul 27, 2019 23:13:38 GMT
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Post by starchild68 on Jul 28, 2019 18:45:08 GMT
Ok, I confess I'm still at the stage where this 7 question technique feels like too much work. But reading surfgirl , especially items 4 and 5, something really resonated with me. My go-to sabotaging thought is the "I deserve a treat." But in questioning that thought, I seldom let myself get to #4 and 5, as I argue with myself over whether and "why" I really deserve to have a treat. As if it is a completely rational discussion and there's a right or wrong answer. The lesson is what she wrote in her #5: "If I believe this thought, I will always give in and will never lose the weight I want to lose." Wow. |
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Post by surfgirl on Jul 28, 2019 19:07:30 GMT
Ok, I confess I'm still at the stage where this 7 question technique feels like too much work. But reading surfgirl , especially items 4 and 5, something really resonated with me. My go-to sabotaging thought is the "I deserve a treat." But in questioning that thought, I seldom let myself get to #4 and 5, as I argue with myself over whether and "why" I really deserve to have a treat. As if it is a completely rational discussion and there's a right or wrong answer. The lesson is what she wrote in her #5: "If I believe this thought, I will always give in and will never lose the weight I want to lose." Wow. starchild68 , glad my angst could help you out! I honestly think that my biggest, numero uno, pain in the ass issue is quite simple...it's just that I continuously exercise my Giving In muscle and as a result of that, my Resistance muscle is very, very week. I think it is quite atrophied in fact!
I think the easiest way to combat this ST of "I deserve this...NOW!" is to simply ask oneself in those moments BEFORE you take the off-plan plunge, "Am I exercising my Giving In muscle OR am I exercising my Resistance muscle, and what will the results be if I do one over the other?" That, for me, is a short cut without having to do the entire 7 question thingy, because if I am Giving In, then I'm strengthening the very behavior that caused me to be overweight in the first place! BUT...if I exercise my Resistance muscle, then I am making a positive behavior change - which is what we all need to do in order to lose weight and keep it off - and that will definitely contribute to me losing weight, making goal, and being able to maintain for life!
When you think of it that way, it's sort of a no-brainer, isn't it? Maybe you can try that technique and see how it works for you? |
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Post by bbbearsmom on Jul 28, 2019 21:02:24 GMT
, because if I am Giving In, then I'm strengthening the very behavior that caused me to be overweight in the first place! BUT...if I exercise my Resistance muscle, then I am making a positive behavior change - which is what we all need to do in order to lose weight and keep it off - and that will definitely contribute to me losing weight, making goal, and being able to maintain for life! This, when I don't want to do the mental work to figure things out I need to remind myself that this is the behavior that led me to be obese. |
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Post by hpeterson1951 on Aug 1, 2019 14:42:10 GMT
I"m behind in reading the book. Trying to catch up.
Will go back and answer all of these as I catch up on the book.
My biggest sabotaging thought is "I'm stressed, it's too hard to cook".
I'm reading my response cards and focusing on my Why
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