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Post by bbbearsmom on Jul 3, 2020 23:24:16 GMT
Happy 4th of July
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 Jul 3, 2020 23:25:06 GMT
I think giving ourselves credit for what we do is a good idea. It reinforces our good behavior and can build our confidence about doing things. I don't think of giving myself credit often even though I realize it can have a positive effect. Today I've been on my online weight management support groups and followed my eating plan and did some exercise.
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Post by cathygeha on Jul 4, 2020 7:04:49 GMT
What do you think of the idea of giving yourself credit for what you do?
I think it is a good idea...kind of like being grateful to yourself for taking steps to care for self. Also, being positive toward self can only be a good thing and encourage...self.
Do you give yourself credit for what you do?
Don't always remember to do so...but sometimes I do.
How does giving yourself credit assist you in doing this?
It reminds me of what I have done to create change and encourages me to continue
can you give yourself credit for so far today? * Recorded the weight lost online and on paper * Patted myself on the back for the 10 pound sticker received on ITB * Recorded Breakfast on ITB and MFP * Will be walking my first 20 minutes when I Finish this message * Planning on another OP day today * Chose to give Carb Conscious on ITB an honest trial - will not double track using Conquer Cravings (not daily anyway) and see how I have done at the end of the month.
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Post by lani on Jul 4, 2020 15:49:57 GMT
I am No Choice about giving credit. I write my credits in my journal every day and I post them daily in the GDT Beck Alumni thread (of which I am the only current poster other than someone who posts a daily Beck tip from her website).
It's still early here on the Left Coast but so far today:
I have done my in-bed stretching that I always do before I get up.
I've done my morning body-weight strength and flexibility exercises.
My typical daily credits also include:
Tracking
Planning for the next day
Meditating
Eating sitting, mindfully
Weighing
Reading and posting
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Jul 4, 2020 16:24:03 GMT
I think giving credit is a great form of self love. I also agree it’s a great way to establish healthy habits. I haven’t been doing it daily but I understand that daily affirmations pave the way for healthy eating and lifestyle and mental self awareness.
In my electronic journal this evening, I hope to give myself credit for:
-eating only planned meals
-eating while seated
-food prep for tomorrow
-stretching and upper body light workout (currently in a boot healing a stress fracture so exercise is off the table)
-reading Beck chapters due
-return to MFP tracking
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Post by bbbearsmom on Jul 4, 2020 17:09:08 GMT
cathygeha, Congratulations on your ten pound loss!
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Post by luvvinlife on Jul 4, 2020 18:34:03 GMT
I started giving myself credit during the last BBR and I've continued, albeit, not as consistently. I am fighting the possibility that I would get too cocky and return to old behaviors. I see it differently nowadays. I give myself credit daily in my planner during the last 4 months. It helps me to see progress that might not otherwise be noticeable. I list my Beck behavior credits in my BBR notebook daily. Today I'm moving slowly but so far: I shared my progress with family and friends and online support Tracked breakfast and Pre-tracked my a Zero point lunch leaving room for Mr. luvvinlife's dinner menu. Planned movement that won't involve my sore knee I set today's new goals scheduled time for meditation scheduled time to read Beck for tomorrow's review post cathygeha, Great job with your 10 pound loss and your changes in mindset!!! What made this time different for you? |
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Post by mac on Jul 4, 2020 20:12:37 GMT
What do I think of the idea of giving myself credit for what I do?
* I like giving myself credit as it enforces good behavior.
Do I give myself credit for what I do?
* Some days I do give myself some credit for what I do, there is room for improvment.
How does giving yourself credit assist you in doing this?
* Practice makes perfect, in other words, the longer I take time to give myself credit the better chance I will have to master giving myself credit I need to get to goal and maintain my weight.
What can I give myself credit for today?
* Tracking food using WW Points and Five Food Groups with Servings.
* Sat while eating today. Yesterdays lesson made me realize I was taking BLT's in my kitchen while standing and not recording it!
* Ate low sugar, salt and processed foods, ate mostly whole foods.
* Read and posted online.
* Moved by doing grocery shopping, didn't watch TV , instead, listened to easy listening music most of the day.
* Drank 7 cups water to avoid dehydration in this hot and humid weather.
* Recorded and met daily goal.
* Read Chapter 1 in the Mayo Clinic Stress - Free Living book.
Cathygeha, WTG on the ten pound loss, keep up the good work!!!
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Post by cathygeha on Jul 4, 2020 20:36:46 GMT
cathygeha, Great job with your 10 pound loss and your changes in mindset!!! What made this time different for you? Maybe I finally grew up? Or, perhaps it is having the app on my phone, knowing the program fairly well, having all of you AND having my sister using the WW app and checking in with her every day about how we are doing and what we have eaten...no idea. Don't want to say it is for SURE a 100% change and all will be okay from now on out because I don't want to jinx it!
That said...have recorded everything for the day and I used some of my activity points for a snack a few minutes ago. Not worried about it and am enjoying the points.
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Post by surfgirl on Jul 4, 2020 21:03:38 GMT
What do you think of the idea of giving yourself credit for what you do?
I think it's a healthy idea, I just don't do it nearly enough.
Do you give yourself credit for what you do?
Not enough of the time, but some times.
How does giving yourself credit assist you in doing this?
It reinforces that I'm doing this for my health and well-being, and that I CAN do this IF I stick to the program.
What can you give yourself credit for so far today? Checking in here today. Plan to eat OP today. Plan to walk/exercise today. I am continuing to stay OP regardless of what's going on around me.
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