irisinnia
Transcendent Member
233/211/160
Posts: 1,222 
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Post by irisinnia on Nov 27, 2019 3:30:28 GMT
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Post by cathygeha on Nov 27, 2019 6:28:15 GMT
How are you doing identifying your sabotaging thoughts?
Not so well...tend to forget about this in between reviews.
Take one of your common sabotaging thoughts (from yesterday and the day before or a new one you identified) and run it through the seven question technique. Then, if you want, write a response card for it.
Yesterday's ST and reasoning
I will exercise tomorrow (tomorrow never comes)
self deluded thinking...if I don't exercise this morning I doubt I will exercise tomorrow or this afternoon!
What kind of thinking error could I be making? (Review Day 26)
self-deluded thinking
What evidence is there that this thought might not be true (or not completely true)?
In the past I have never exercised unless I do it in the moment or before noon...tomorrow?
Is there an alternative explanation or another way of view this? I don't like exercise...need to find a way to make it fun again or at all?
What is the most realistic outcome of this situation? I won't exercise unless I start making it a priority
What is the effect of my believing this thought and what could be the effect of changing my thinking? I won't exercise, become more limber and fit
OR I will exercise, become more limber, stronger and more fit
What would I tell if he/she were in this situation and had this thought? I would tell them to think deeply about what they want in the future and whether or not it is worth exercising. If it is not worth exercising then stop beating yourself up for not exercising and if it is worth it then don't make excuses, put it on the agenda and do it.
What should I do now? Decide whether or not I will exercise and if so...make a card like
"Exercise by 10 - you will feel better and look better and be healthier - just do it!"
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irisinnia
Transcendent Member
233/211/160
Posts: 1,222
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Post by irisinnia on Nov 27, 2019 15:09:57 GMT
How are you doing identifying your sabotaging thoughts?
Not well but better during review time!
Take one of your common sabotaging thoughts (from yesterday and the day before or a new one you identified) and run it through the seven question technique. Then, if you want, write a response card for it.
Sabotaging Thought: I can't live like this forever.
What kind of thinking error could I be making? (Review Day 26)
Exaggerative thinking
What evidence is there that this thought might not be true (or not completely true)?
Plenty of people eat far less food and much healthier food than I do and they do just fine.
Is there an alternative explanation or another way of view this?
I don't need to worry about forever, I just need to worry about how to live today within my points.
I'm saying this because I'm feeling restricted. Not every meal needs to be "fun" but maybe I should look at my plan and see if I'm budgeting my points wisely.
What is the most realistic outcome of this situation?
Most likely I will be fine. If it's an indulgence that I want then I can budget for it another day or another week. If I'm a little short of points because of my poor choices I can dip into my weeklies and make a better plan right now for tomorrow.
What is the effect of my believing this thought and what could be the effect of changing my thinking?
If I believe this thought, then I will give up, and go back to my old ways, which means I will weigh much more than I will like, continue to gain, and suffer from health problems down the line.
If I change my thinking and just worry about today, then I will be able to stick to the plan and make much better choices than I would have if I gave up. I will also be closer to my goal.
What would I tell if he/she were in this situation and had this thought?
I would tell her to not be so ambiguous. Figure out what it is that she "can't" live with (or without) and make a plan for that. I would also tell her that she can do this, and if it ever gets too stressful, she can switch to maintenance, get a few more points and take a break while she reevaluates her goals.
What should I do now?
I should stop myself after I make this statement. I should figure out what I'm whining about. Is it a treat? A yucky diet lunch? A too small portion that could be bulked up with zero point foods? Then either talk to my coach or come on the boards and ask for some help finding a solution.
"I can't live like this forever - Whether it's because I want a treat, or am eating something too small or too yucky, none of these choices are a life sentence. While this 'diet' does need to be a 'lifestyle change', there are many ways to stay on plan, and maybe the way I'm doing it is not working. I need to take a moment and look at my tracker and figure out how I can do this a better way. I have a supportive diet coach and access to many brilliant minds on the boards, so if I need help figuring it out I can ask."
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Post by bbbearsmom on Nov 27, 2019 18:09:43 GMT
What kind of thinking error could I be making? (Review Day 26)
My sabotaging thought while I was in New York City was there is no way to have a healthy low calories meal at this restaurant. All or nothing thinking, justification.
What evidence is there that this thought might not be true (or not completely true)?
I can make the best decision considering what is on the menu and not eat all of it if I feel satisfied (have thought that I need to eat all since I paid for it). Next sabotaging thought while at dinner: I might get hungry later (negative fortune telling). I have snack bars in the hotel room I can have one later.
Is there an alternative explanation or another way of view this?
I could be just trying to justify overeating, and I don’t want to have to think so much about the situation.
What is the most realistic outcome of this situation?
If I overeat, I will gain weight and I did. I can’t think like this every time we eat out, although we don’t eat out frequently and around home it is easier to eat less when we go out (can take half home).
What is the effect of my believing this thought and what could be the effect of changing my thinking?
As I said I will end up gaining weight if I believe all this. If I change my thoughts, I will have less stress and won’t eat as much.
What would I tell if he/she were in this situation and had this thought?
Make the best decision that you can with what is on the menu. Ask if you can substitute something healthier for part of the meal. Tell yourself it is okay to leave food on the plate at the restaurant.
What should I do now?
You know when these situations are coming up. Do more mental preparation ahead of time paying attention to your tendency to give up/in, worry about getting hungry later, and leaving food on the plate. Also be aware of your tendency to want to keep eating once you’ve overeaten.
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Post by luvvinlife on Dec 5, 2019 19:48:17 GMT
bbbearsmom, I have to put your card on my phone for future reference . This is exactly what goes on in my head. Thank you!
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