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Post by bbbearsmom on Nov 4, 2019 0:09:20 GMT
Monday, 11/04
Day 4 –Give Yourself Credit
This lesson is to teach us not to be hard on ourselves when we make mistakes but to instead see the mistakes as slips that are a problem that can be solved. When we are critical of ourselves and our behaviors we can begin to feel helpless about doing things but when we give ourselves credit we “reinforce our self-confidence and build an awareness you’re strong and in control.”
Give yourself credit for everything you do in your weight management journey. Beck mentions giving yourself credit for: reading your Advantages Response Card, choosing a primary and backup diet, sitting down every time you eat, recognizing and talking back to sabotaging thoughts, filling out the to-do list at the end of every day (in the book), reading and re-reading this book. She also mentions you get credit for refraining from unhelpful things that you want to do such as: wanting to eat while standing or walking around, taking a second helping, taking a sample at the grocery store, taking some of the goodies in the kitchen at work.
An important part of this is to remind you to give yourself credit. Put up a sticky note to remind yourself, once or twice a day write down your credits in your diet notebook, when you check something off on your daily to-do list say something positive to yourself, and reflect how well you did after eating a meal or a snack.
What do you think of the idea of giving yourself credit for what you do? Do you give yourself credit for what you do? How does giving yourself credit assist you in doing this? What can you give yourself credit for so far today?
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Post by bbbearsmom on Nov 4, 2019 0:09:51 GMT
I like the idea of giving myself credit for what I do. It assists in countering negative thoughts. When I give myself credit I am building a positive image. When we are not doing the review Sunday is "Giving ourselves credit" day on here. We take credit for what we have done during the week. As I said above giving myself credit helps me to feel positive about my efforts which in turn encourages me. As for today, I exercised, so far have eaten on plan, got some of my to-do's done, and kept up with my online support groups.
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Post by kathyd on Nov 4, 2019 2:34:26 GMT
I keep my Beck book nearby and have the CDs in my car. I do remember to Give Myself Credit for the good habits I'm working to build. Thank you for posting this thread.
Kathy
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irisinnia
Transcendent Member
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Posts: 1,222 
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Post by irisinnia on Nov 4, 2019 12:40:06 GMT
What do you think of the idea of giving yourself credit for what you do?
- Obviously, I resist it a little because I'm a perfectionist. "I should be perfect and this should be easy" but it's not easy and no one is perfect.
Do you give yourself credit for what you do?
- I've started to. I definitely give myself credit for resisting food but I need to give myself credit for everything I do; GHG's, cooking meals at home, tracking, planning the night before, etc.
How does giving yourself credit assist you in doing this?
- Giving myself credit builds momentum. If I see all the things I am doing then I can add a little bit more and a little bit more until I have the healthy habits in place to make it to goal.
What can you give yourself credit for so far today?
- So far today, I have checked in on the boards, I had an on plan breakfast, and I reconsidered going out to eat for dinner tonight.
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ladymajky
Transcendent Member
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Posts: 871
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Post by ladymajky on Nov 4, 2019 14:35:55 GMT
What do you think of the idea of giving yourself credit for what you do?
Although I understand the rationale behind giving myself credit, this is something I struggle with. I have high expectations for myself, and I tend to think that anything less than A+ is failure.
Do you give yourself credit for what you do?
Work in progress.
How does giving yourself credit assist you in doing this?
I have been trying to look at this like programmed learning. There are many baby steps that lead up to a final goal. If you don't do the enabling steps, you won't reach the goal. If you go astray, you will find yourself ending up somewhere you don't want to be. So you need to give yourself credit as you successfully achieve the sub-tasks. It's not dumbing down the program. It's more like a check-list.
What can you give yourself credit for so far today?
Today's check list so far (as of 9:30 am):
✔ When I made the oatmeal for breakfast, I measured the raisins and walnuts and counted the points, instead of just plopping in big handfuls.
✔ I've got my exercise clothes on and my equipment bag ready to go in an hour or so to our Rock Steady Boxing class (boxing for Parkinson's Disease patients and caregivers).
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Post by lani on Nov 4, 2019 17:03:31 GMT
I welcomed and embraced the concept of giving oneself credit when I first learned of it. I was raised by a mid-west, Scandinavian family where modesty and self-effacement were the ideals. Nothing was frowned on like "bragging". I used to be proud of how hard I was on myself; now I see how many ways it held me back. Note: as I got older I realized my parents did not always practice what they preached in this regard.
I write down credits daily without fail in my notebook, I post credits daily on the GDT Beck Alumni thread.
Today I have weighed myself and taken measurements, tracked food and drink so far, and done my morning body-weight strength and flexibility exercises. It is 9:00 AM.
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Post by bbbearsmom on Nov 4, 2019 17:21:57 GMT
kathyd, Welcome to the thread. ladymajky, The boxing class sounds interesting. Good that they include the care givers.
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Post by bbbearsmom on Nov 4, 2019 17:22:34 GMT
I reinforced my whys. Talked to one of my sister-in-laws last night. She is 78 and I am 73. The conversation reminded me that we are getting old and things do go down hill as we age. This morning I gave myself credit for working to keep my weight down because I don't need weight and health issues as I age.
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Post by luvvinlife on Nov 4, 2019 22:12:08 GMT
What do you think of the idea of giving yourself credit for what you do?
At first I was afraid of getting cocky. But after the first year of doing the Beck review I changed my attitude. I enjoy feeling proud of the seemingly small steps. They add up to positive changes overall. I still take note but note usually in writing.
Do you give yourself credit for what you do?
I only do it during the reviews. Perhaps I will begin doing it regularly here on Sundays.
How does giving yourself credit assist you in doing this?
By giving myself credit I get to be my own best cheerleader. The positive reinforcement of giving yourself credit helps to keep me mindful of all the ways that new habits have become permanent.
What can you give yourself credit for so far today?
I stayed on program. Earned an hour my Fitpoints. Counted the mixed nuts I enjoyed at my book club meeting. Refused the homemade applesauce cake and the chocolate-chocolate chip cookies. Brought my Mandarin orange with me to snack on. Drank my water. I came here to keep my head in the game.
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Post by surfgirl on Nov 8, 2019 19:46:30 GMT
Giving myself credit doesn't come naturally for me. I think it's because I have a mother who has no problem crowing about herself and I find that I've grown up trying to be more modest so this isn't natural for me. But its very important to give oneself credit for what we're doing well, so long as it isn't deluded thinking!
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