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Post by bbbearsmom on Aug 15, 2019 23:57:20 GMT
Friday, 08/16
Friday, 07/16
Thinking mistake #1: All or Nothing Thinking
"Either I'm completely on my diet or I'm off of it"
"Either I'm 100 percent successful or I'm a failure and may as well give up dieting."
(Related to you having perfectionist tendencies.)
How do you deal with all-or-nothing thinking?
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Post by bbbearsmom on Aug 15, 2019 23:58:48 GMT
I don't think I do this when it comes to my dieting, although I can give up when I'm out to eat and don't even try to stay on plan.
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Post by surfgirl on Aug 16, 2019 1:59:43 GMT
Yeah, I don't think this is me either. Even last weekend when I was away and not wholly OP, I still made up for things. For instance, we didn't have breakfast because we were meeting family for lunch, so I had a lobster roll and a very small portion of fries, and that was it during the day until dinner time. And as soon as we got home I was right back OP. I definitely don't jump off the wagon for long periods of time anymore. I know that if I want to reach goal, I need to stay OP as much as possible. Sure, sometimes I'll go off plan for one reason or another, but I get right back on that horse!
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Post by cathygeha on Aug 16, 2019 4:02:40 GMT
I sometimes think I am OP even when I am not. By that I mean I am always aware of what I am eating and thinking about points/calories and how to adjust for and compensate for and make up for whatever it is I am eating. Sometimes that awareness is there even when I am over eating and it takes longer to get back to eating totally OP again but I am always aware even when not following the eating plan.
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Post by luvvinlife on Aug 16, 2019 14:11:01 GMT
I think I've given up because my weight has stayed the same for the past year and I haven't been aggressive about changing that although I say that I would like to get back to goal. My goal weight is 7 lbs. away.
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Post by lani on Aug 16, 2019 15:08:23 GMT
I realized that all or nothing thinking was an excuse to eat whatever I wanted. Prime example of fooling myself.
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Post by surfgirl on Aug 17, 2019 1:15:40 GMT
I think when it comes to being OP, that is a case of All or Nothing thinking in that you're either ON program, or you're not - at least to me. If you're ON, then you are tracking, weighing, measuring, exercising, doing all the things one needs to do to be actively losing. If you're not doing that, then to me, one would be OFF program, and in that case, I go back to the stages of change diagram I used in Week 4 last Fall, to see what stage of change one is in. The thing about behavior change is this - if you don't understand what stage of change you're in, and you're trying to do things in another level of change, it wont work. For example, if you're sort of OP but not really, or you're OP a couple/few days a week but not the rest, then trying to stay OP is sort of futile because you're trying to engage in a sustained change of behavior that psychologically you aren't ready for. If you are really at the "I know this is a problem, but it's not my problem" stage, then you're not going to be able to adhere to any program, if that makes sense. That's why I like understanding the stages of change - once you know where you are, you can adjust your expectations and actions accordingly. It's okay to not be at the 'ready to sustain new behaviors' stage, if you know that, because then you can work on WHY you're not ready yet, and only when you've worked through the WHY of that, can you move on to the next stage of change.
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Post by bbbearsmom on Aug 17, 2019 20:16:44 GMT
surfgirl, Looks like I need to work on my "why" for being stalled.
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Post by surfgirl on Aug 18, 2019 0:28:44 GMT
surfgirl , Looks like I need to work on my "why" for being stalled. Yes bbbearsmom! Let me/us know if it helps. Just revisit this graphic and maybe ask yourself the Beck questions technique and see what you come up with?
https://www.instagram.com/p/BuXm8SnlLcT I'll give you an example from my work...For years I would see no progress on HIV prevention programming overseas because agencies kept churning out the ABCs of HIV prevention (A=Abstinence, B=Be Faithful, C=Condom Use). But the problem was that if a person doesn't feel that they are at risk of becoming infected by HIV, why would the heed any of these messages? Instead, we had to help people figure out what level of change they were at so that our programming could address those issues, NOT necessarily the more obvious 'action oriented' ABC messages. So we had to craft programming that addressed things like self-respect - if you don't value yourself why would you care if you get AIDS and die? The answer is you wouldn't care. So that had to be the start of helping some people identify why their self-worth was so low and help them see the value they carried -to themselves and others. That answer looks very different than the ABCs I mentioned. So I think for weight loss it's the same thing. If someone isn't really losing weight and isn't trying to really adhere to a program, then weight loss conversations are likely not what that person needs. They need to figure out what the real barrier is and address that, and when the time is right, they will be ready to commit to a weight loss program. Maybe their self worth is lacking because....I would use The 5 Whys approach that I mentioned last year when I hosted week 4! |
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Post by bbbearsmom on Aug 18, 2019 17:37:30 GMT
surfgirl, I looked up the "five whys" on the internet and read up on the process, very interesting. One point I really liked was using the term "counter measure" instead of "solution" in the process.
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Post by surfgirl on Aug 18, 2019 19:09:51 GMT
surfgirl , I looked up the "five whys" on the internet and read up on the process, very interesting. One point I really liked was using the term "counter measure" instead of "solution" in the process. Yeah, the 5 Whys helps you get to the root cause of an issue, as opposed to saying the first thing that comes to mind, which is often a superficial cause and not the root cause. If you get to the root cause, you can address that and really get to the heart of an issue. |
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