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Post by bbbearsmom on Nov 3, 2021 23:27:58 GMT
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 3, 2021 23:31:06 GMT
I think giving ourselves credit is important because it builds good habits and our confidence. I give myself credit on Sundays when we aren't doing the review. Giving myself credit reminds of all the work I do to maintain my weight. Today I've eaten on plan, tracked, weighed and measured, and kept up with my online support groups.
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Post by mac on Nov 4, 2021 2:01:29 GMT
What do you think of the idea of giving yourself credit for what you do?
* I like the the idea as it gives me a positive mindset which is one of the four pillars of WW.
Do you give yourself credit for what you do?
* Once a week on this thread when it's posted to do so.
How does giving yourself credit assist you in doing this?
* Giving myself credit allows me to look at my positive habits and also look at what habits I need to work on using BBR and the four WW Pillars as a guide. The pillars are mindset, food, activity and sleep.
What can you give yourself credit for so far today?
* Earning a blue dot on WW app.
* Not eating while standing
* Joining virtual workshops today.
* Reading and posting on a couple online groups.
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Post by cathygeha on Nov 4, 2021 9:54:41 GMT
What do you think of the idea of giving yourself credit for what you do?
* Reinforces positive behavior and positive mindset
Do you give yourself credit for what you do?
* I think so...and my sister and I check in daily and pat one another on the back as we encourage self and the other
How does giving yourself credit assist you in doing this? * Keeps me focused
What can you give yourself credit for so far today?
* Tracking, healthy meals, checking in with sister and online groups
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 4, 2021 14:16:38 GMT
What do you think of the idea of giving yourself credit for what you do?
I think it’s helpful. Being overweight is complicated and it generates many shame driven internal messages that come fast and furious. slowing down to give myself credit combats many of those negative images and thoughts.
Do you give yourself credit for what you do?
Yes. When I exercise I take mental note of how I am getting better every day. How my legs are stronger as a result of biking. How my breathing comes back to normal quickly after physical exertion. I need a better script when it comes to eating, but I’m working on it.
How does giving yourself credit assist you in doing this?
when I give myself credit for staying on plan it encourages me to do just that, stay on plan.
What can you give yourself credit for so far today?
sometimes I forget best practices. Last night after riding the bike I sat down to finish watching a tv show, there was about 5 minutes left, and I started eating popcorn that was left there from the night before. I later gave myself credit for recognizing I needed to not eat in front of the tv, but rather count that eating as something to be planned for sitting down at the table, which of course negates the eating smart pop in front of the tv experience. Even though I logged it, that doesn’t make it a good practice and realizing this is something I gave myself credit for.
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Post by luvvinlife on Nov 4, 2021 15:01:45 GMT
What do you think of the idea of giving yourself credit for what you do?
I have done the BBR several times over a span of 8 years and I still have trouble doing this. I realize that giving myself credit is akin to acknowledging success in my efforts at accomplishing my goals, but I still have difficulty saying it to anyone other than myself.
Do you give yourself credit for what you do?
Only when asked to do so. Perhaps I could begin to note my credits weekly or even daily? The problem is recognizing them as credits and not just doing what I’m supposed to be doing?
How does giving yourself credit assist you in doing this?
Giving myself credit helps me see how much I am actually choosing to do in order to reach my goals. It’s deliberate action. It keeps me from slipping or taking my efforts for granted.
What can you give yourself credit for so far today?
I made sure I got to bed on time so I slept well.
Weighed myself and tracked it
Posted in online support groups
Checked in on WW with a post about my 25lb.weight loss charm that I received at my Studio Workshop on Tuesday.
Focused solely on my breakfast with no distraction for a change
Enjoyed the 2nd day of a free Mindful Movement meditation class
Planned where my exercise will get added in because my schedule will be a bit different than usual
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Post by lani on Nov 4, 2021 16:43:00 GMT
I give myself credit every single day. I write items in my journal and post daily on the GDT Beck Thread.
It's still early in the day for me. So far I have weighed and taken measurements, and done the morning round of stretching and strengthening.
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ladymajky
Transcendent Member
220/169/150
Posts: 871 
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Post by ladymajky on Nov 4, 2021 21:22:00 GMT
luvvinlife, I am right with you. I really have trouble with giving myself credit for doing what I am supposed to do. I tend to think that one bad action negates all the credit-worthy things that I might have done during the day. At the end of the day I have a debit, not a credit. Nothing to brag about. In fact, every day ends up in the shameful column. I like your observation that giving yourself credit helps you see how much you are actually choosing to do in order to reach your goals. It’s deliberate action and keeps you from slipping or taking your efforts for granted. Maybe if I would actually write down both the credits and debits it would be more obvious to me that there are a very few, relatively minor, bad actions and really large-scale mega-sized good actions. Maybe the bad actions do not in fact outweigh the good stuff. It's worth a try. What can you give yourself credit for so far today? * I weighed myself and tracked it.
* I have followed my pre-planned menu for today (so far, as of 5 pm) with no unplanned, off program, deviations.
* I figured out the WW sleep tracker and tracked my sleep. (I've been tracking sleep in Fitbit, but not WW.)
* I gave blood. (It's an easy and quick way to lose a pound, but it doesn't last! However, it feels good to give to the community.)
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Post by bbbearsmom on Nov 4, 2021 23:26:26 GMT
ladymajky, You could even make a list of your credits and leave your debits off.
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ladymajky
Transcendent Member
220/169/150
Posts: 871
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Post by ladymajky on Nov 5, 2021 0:12:22 GMT
bbbearsmom, No. That's the point. I need to see the debits and understand that my bad is not as bad as it used to be. And to see that I am blowing them up out of proportion. And then I will be able to see that the good habits that I have are actually outstanding and way better than I used to be 65 pounds ago.
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Post by surfgirl on Nov 5, 2021 18:06:00 GMT
What do you think of the idea of giving yourself credit for what you do?
It's important because it's a way for me to see what I've been doing correctly, and a benchmark for me to measure success against as well.
Do you give yourself credit for what you do?
I've always felt it was important but I have trouble doing so. I think it's because my mother is sort of a narcissist in some ways and always crows about how great she is at this or that and as a result I've always been very modest about anything positive that is about me - whether it's my professional accomplishments or personal ones, I find it difficult to do so because I feel like I'm being an obnoxious braggart. lizlor will understand this because she knows my mother...
How does giving yourself credit assist you in doing this?
It's positive reinforcement, but it's coming from within instead of from someone else external to me. It's a way for me to see that my behaviors have/have not really changed.
What can you give yourself credit for so far today?
I came here today and both read and posted. I'm going to make a point to do Pilates today because my back is starting to give me hints that it's not happy with me. I didn't eat breakfast because I simply was not hungry and I'm going to stop eating just because the clock says I should.
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