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Post by bbbearsmom on Nov 25, 2020 0:13:56 GMT
Wednesday, 11/25
Day 25 – Identify Sabotaging Thoughts
Take some time and make a list of sabotaging thoughts you have had about staying on plan. There is a list of them on page 193 of the book. Here are a few of them:
I don’t care.
I’m not going to let anyone tell me what I can and can’t eat.
I deserve to eat this.
I’m really hungry.
I have no willpower.
I’ll make up for it later.
I’m treating myself.
I’ll end up eating it eventually.
Share the sabotaging thoughts you’ve had about staying on plan.
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Post by bbbearsmom on Nov 25, 2020 0:25:49 GMT
t was a gift I have to eat it. When asked if I want something to think: Why not? I asked for it so I should eat it. I'm hungry. I will get too hungry.
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Post by mac on Nov 25, 2020 1:35:26 GMT
Sabotaging thoughts I've had about staying on plan:
* The celebration cake is my favorite and besides its on sale.
* The sugar craving is driving me up the wall!
* I can have a little more margarine then I journaled, no one will know.
* This cheese tastes so good standing in the kitchen eating it.
Wednesday - 22 days off sugar!🤗
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Post by cathygeha on Nov 25, 2020 7:17:25 GMT
I have the points so if I want to blow them all on X then it is my choice (even if not the healthiest one).
I don't make/have it at home so it is okay outside once in awhile
I want it and am willing to take the hit on the scale
Sometimes I deserve this
I don't want to waste it since I ordered it and it tastes so good
I will only have one or two and stop (probably)
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 25, 2020 16:28:22 GMT
It’s ok if I eat this snack while standing because I’m going to track it anyway. Better action is to sit down and enjoy the snack.
I’m not going to exercise at all today because I know I’ve scheduled workouts for this week.
Better action is to do a little something every day even if a short walk or gentle stretching because it will make me feel good and get me outside.
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Post by lani on Nov 25, 2020 17:04:22 GMT
This will never work.
If I don't do Beck perfectly I will never lose weight.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 25, 2020 20:43:30 GMT
We have been sneaking up on this lesson for several days. If you go back and review previous chapters, there are lots of examples of Sabotaging Thoughts. We have been encouraged all along to engage in this confession of self-justifying excuses for not doing what we don't want to do.
Day 9 Exercise I don't have time to exercise
Day 12 Tolerating Hunger I must eat NOW
Day 13 Cravings I must eat a specific unhealthy food
Day 19 Fooling Yourself It isn't really bad if I eat unplanned unhealthy food
Day 22 Disappointment Since I didn't lose weight today, I might as well eat unplanned unhealthy food
Day 24 Discouragement Because I will never lose weight, I might as well eat whatever unplanned unhealthy food I want
TRIGGER ➡ THOUGHT ➡ DECISION ➡ ACTION
* THOUGHT preceeds EATING ACTION
* If the ACTION was to eat something unplanned, the THOUGHT was SABOTAGE
~ Sabotaging THOUGHTS provide excuses
~ Sabotaging THOUGHTS are “permission-giving” self-justifications
~ Sabotaging THOUGHTS undermine confidence, disregard good advice and increase stress
* I typically resort to the same old permission-giving, self-justifying excuses over and over
* When I catch myself mouthing these typical “reasons” for unplanned eating, I can interrupt the Chain
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Post by surfgirl on Nov 26, 2020 2:23:12 GMT
ST: I'm never going to succeed at this and get to goal.
HR: Take it one day at a time, one week at a time, and if I slip, just get right back OP immediately and keep going. When you trip and fall while doing something, you dont just sit there and do nothing do you? No! You get back up, brush yourself off, and continue onward.
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