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Post by bbbearsmom on Jul 25, 2021 23:19:13 GMT
Day 26 – Recognize Thinking Mistakes
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 nay as well give up dieting."
(Related to you having perfectionist tendencies.)
Thinking mistake #2: Negative Fortune Telling
You predict the future negatively, without considering other possible outcomes.
Since I didn't lose weight this week, I'll never be able to lose weight.
Since I gave into that craving, I'll never be able to tolerate cravings.
Thinking Mistake #3 -- Overly Positive Fortune Telling
You predict the future too positively, without considering other possible outcomes.
"I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop."
"It's okay if I just estimate the amount of food I'm supposed to have instead of measuring it. I'll still lose weight."
Thinking Mistake #4: Emotional Reasoning
You think your ideas are true even though objective evidence says not.
"Since I feel like a failure for having strayed, I really must be a failure."
"I feel like I just have to have something sweet right now."
Thinking Mistake #5: Mind Reading
You're sure of what others are thinking, even in the absence of compelling data.
"People will think I am strange if I don't drink alcohol at the party."
"She'll think I'm rude if I don't try the brownies she baked."
Thinking Mistake #6: Self-Deluded Thinking
You rationalize by telling yourself things you don't really believe at other times.
"If no one sees me eating, it doesn't count."
"It won't matter if I give in to my cravings."
Thinking Mistake #7: Unhelpful Rules
You mandate actions without taking circumstances into consideration.
"I can't waste food" (Me with the leftovers this week.)
"I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house."
Thinking Mistake #8: Justification
You link two unrelated concepts (to justify your eating).
"I deserve to eat this because I'm so stressed out."
"It's okay to this because it's free."
Thinking Mistake #9: Exaggerated Thinking
You make a situation seem greater or worse than it really is.
"I can't stand this craving."
"I have no willpower."
Using the sabotaging thought list from yesterday or ones that come to mind now decide what thinking mistake they represent.
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Post by bbbearsmom on Jul 25, 2021 23:20:25 GMT
Day 26 Reply
Thinking mistake #1: All or Nothing Thinking
I know I do this but not in my weight management journey. I recognize the progress I’ve made and know I’ve come a long way. If there is a problem I look at it as a behavior modification situation.
Thinking mistake #2: Negative Fortune Telling
I do this big time throughout my life but with my weight journey I’ve gotten good at fighting back. I kick in to “what can I do” mode to solve the situation.
Thinking Mistake #3 -- Overly Positive Fortune Telling
When this happens, I get scared because often it means I have not prepared for the coming situation. I need to remind myself I always need my skills to manage eating especially away from home.
Thinking Mistake #4: Emotional Reasoning
Again one I do in my life but I don’t get too emotional with my weight which has been a big help.
Thinking Mistake #5: Mind Reading
Yep, I do this when I’m eating around other people and even if it is just my husband. My first thought will be “what will they think” or “I need to do this or that because they expect that.”
Thinking Mistake #6: Self-Deluded Thinking
Do this on a regular basis, shift into “calories don’t count” mode, usually based on the idea that I’ve gotten away with overeating before.
Thinking Mistake #7: Unhelpful Rules
Some of mine:
It is time to eat; I better eat because I might get hungry later.
Thinking Mistake #8: Justification
This happens when I eat away from home. I come up with reasons why I should eat more.
Thinking Mistake #9: Exaggerated Thinking
Haven’t done this lately.
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Post by mac on Jul 26, 2021 2:40:33 GMT
Recognize Thinking Mistakes:
#1 All or Nothing Thinking
*I am a perfectionist but this is not a big problem for me right now.
#2: Negative Fortune Telling
* I don't think this is a big problem.
#3 Overly Positive Fortune Telling
* I can eat a little bit and save the rest for the next few days, gets me in big trouble because if I crave the food I eat it all.
* Sometimes I estimate how much food I'm eating like margarine by not measuring it, another problem.
#4: Emotional Reasoning
* I feel like I have to have something sweet right now. I go searching my kitchen for an unplanned sugar food treat every so often.
#5: Mind Reading
* When I go out to eat with my kids I feel like I have to get a big meal like they do, I need to work on this and only order what I have pre journaled and stick to it.
#6: Self-Deluded Thinking
* It won't matter if I give into my cravings, no one's here to see me eat this.
#7: Unhelpful Rules
* I can't waste this food. I'm getting better about shopping for me and not wasting food, I tend to over plan at times, buy and prepare too much.
#8: Justification
* It's ok to eat this, I'm stressed out, big problem for me.
#9: Exaggerated thinking.
* I can't stand this sugar craving. This is something I'm working on when stressed out like last week.
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Post by cathygeha on Jul 26, 2021 11:14:50 GMT
#1 All or Nothing Thinking *I have had days, weeks, months of this in the past and moments during this time to goal. I don't USUALLY do this unless I sometimes say that I will "take the night off" but it is a limited span of time. This time I have been pretty OP 24/7#2: Negative Fortune Telling * I did plot and predict how long it would take to be at a certain weight BUT realized, after awhile, my body was not in line with that quicker pace  #3 Overly Positive Fortune Telling * Don't always weigh and measure but *think* I am close...
#4: Emotional Reasoning * I haven't had much of this BUT with the situation deteriorating here...it could happen.#5: Mind Reading * When I go out to eat with my kids I feel like I have to get a big meal like they do, I need to work on this and only order what I have pre journaled and stick to it. #6: Self-Deluded Thinking * Not having any at the moment...unless it is to think I am bigger or smaller than I really am.#7: Unhelpful Rules * Can't thinkn of any at the moment#8: Justification * I think that if it was in the house (wine, chocolate, sweets, and some other things) I would find a way to justify having them. #9: Exaggerated thinking. * Not happening right now...perhaps my mind is focused on other things.
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Post by surfgirl on Jul 26, 2021 21:05:15 GMT
For me, #3,4,6 & 8 are most familiar:
#3 Overly Positive Fortune Telling I can eat off plan and I'll work it off by workout out a bit more/harder/longer to compensate. Never works, I never do it. Well, I did it a few times but I don't want to depend on it because my do rate is low on follow through. #4: Emotional ReasoningI'm stressed out and need this treat. Never works, really, and I usually feel worse because I know I'll see the results at WI. #6: Self-Deluded ThinkingI think this is similar to #4 because emotional rationalizing IS deluded thinking, isn't it? #8: JustificationI am stressed out/tired/have been doing really well and thus, I deserve this treat or off plan eating.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Jul 28, 2021 14:20:53 GMT
Thinking mistake #1: All or Nothing Thinking
"Either I'm completely on my diet or I'm off of it"
Yes, but I’m more aware of this thinking mistake
"Either I'm 100 percent successful or I'm a failure and nay as well give up dieting."
A little bit
(Related to you having perfectionist tendencies.)
Thinking mistake #2: Negative Fortune Telling
You predict the future negatively, without considering other possible outcomes.
Since I didn't lose weight this week, I'll never be able to lose weight.
No
Since I gave into that craving, I'll never be able to tolerate cravings.
No
Thinking Mistake #3 -- Overly Positive Fortune Telling
You predict the future too positively, without considering other possible outcomes.
"I'll be able to eat just a little bit of this food I crave, feel satisfied, and stop."
Yes
"It's okay if I just estimate the amount of food I'm supposed to have instead of measuring it. I'll still lose weight."
yes
Thinking Mistake #4: Emotional Reasoning
You think your ideas are true even though objective evidence says not.
"Since I feel like a failure for having strayed, I really must be a failure."
Not really
"I feel like I just have to have something sweet right now."
Yes
Thinking Mistake #5: Mind Reading
You're sure of what others are thinking, even in the absence of compelling data.
"People will think I am strange if I don't drink alcohol at the party."
Sometimes
"She'll think I'm rude if I don't try the brownies she baked."
No
Thinking Mistake #6: Self-Deluded Thinking
You rationalize by telling yourself things you don't really believe at other times.
"If no one sees me eating, it doesn't count."
No
"It won't matter if I give in to my cravings."
Yes
Thinking Mistake #7: Unhelpful Rules
You mandate actions without taking circumstances into consideration.
"I can't waste food" (Me with the leftovers this week.)
No
"I can't inconvenience my family by cooking healthier meals or getting the junk food out of the house."
no
Thinking Mistake #8: Justification
You link two unrelated concepts (to justify your eating).
"I deserve to eat this because I'm so stressed out."
Yes
"It's okay to this because it's free."
no
Thinking Mistake #9: Exaggerated Thinking
You make a situation seem greater or worse than it really is.
"I can't stand this craving." No
"I have no willpower." Sometimes
Using the sabotaging thought list from yesterday or ones that come to mind now decide what thinking mistake they represent.
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