Post by lizlor on Nov 20, 2023 4:35:59 GMT
Day 20 Get Back on Track
Beck says, Today, you’ll learn how to respond to a specific fooling-yourself thought—the one that encourages you to abandon your diet for the whole day after you’ve eaten something you weren’t supposed to. Your thinking might go like this, I can’t believe I let myself eat this! I’ve really blown it ... I might as well eat whatever I want for the rest of the day and start dieting again tomorrow. But there’s no reason to wait. Have you really blown it completely? Of course not!
Get Back on Your Diet
Now If you’re tempted to keep on eating when you know you shouldn’t, do the following:
Acknowledge your initial slip. Tell yourself, Okay, I shouldn’t have eaten that ... I made a mistake ... This one mistake is certainly not going to make me gain weight this week.
Recommit yourself to your diet. Read this chapter again, as well as other parts of the book or relevant Response Cards.
Draw a symbolic line.
Don’t give yourself until tomorrow to get back on track. Instead say, Here’s the line, right here, where I stop this unplanned eating.
Mark this line by brushing your teeth, polishing your nails, going out for a walk, calling a friend or your diet coach, or engaging in some other non-eating-related activity.
Give yourself credit for stopping—at any point.
If you want to keep eating but you don’t, you deserve credit! It’s important not to let yourself become demoralized.
Watch out for feelings of failure and helplessness.
Continue to eat normally.
Go ahead and continue with your eating plan for the rest of the day.
Learn from your mistake.
Review your mistake with your diet coach. Use this experience as an opportunity for learning, so you can try to limit similar occurrences in the future. For example, did you: Forget to review your Advantages, NO CHOICE, and It’s Not Okay Response Cards? Neglect to plan your food? Forget (or not bother) to have your planned food available? Meet up with someone who pushed food on you? Try to eat like the other people you were with? Encounter an unexpected trigger? Wind up surrounded by food you hadn’t planned to eat?
Tell Yourself: Once I regard my slips as just mistakes and decide to recommit to my plan immediately, dieting will be easier.
How do you respond when you eat something you know is not on your diet? What do you tell yourself to get back on track?
Beck says, Today, you’ll learn how to respond to a specific fooling-yourself thought—the one that encourages you to abandon your diet for the whole day after you’ve eaten something you weren’t supposed to. Your thinking might go like this, I can’t believe I let myself eat this! I’ve really blown it ... I might as well eat whatever I want for the rest of the day and start dieting again tomorrow. But there’s no reason to wait. Have you really blown it completely? Of course not!
Get Back on Your Diet
Now If you’re tempted to keep on eating when you know you shouldn’t, do the following:
Acknowledge your initial slip. Tell yourself, Okay, I shouldn’t have eaten that ... I made a mistake ... This one mistake is certainly not going to make me gain weight this week.
Recommit yourself to your diet. Read this chapter again, as well as other parts of the book or relevant Response Cards.
Draw a symbolic line.
Don’t give yourself until tomorrow to get back on track. Instead say, Here’s the line, right here, where I stop this unplanned eating.
Mark this line by brushing your teeth, polishing your nails, going out for a walk, calling a friend or your diet coach, or engaging in some other non-eating-related activity.
Give yourself credit for stopping—at any point.
If you want to keep eating but you don’t, you deserve credit! It’s important not to let yourself become demoralized.
Watch out for feelings of failure and helplessness.
Continue to eat normally.
Go ahead and continue with your eating plan for the rest of the day.
Learn from your mistake.
Review your mistake with your diet coach. Use this experience as an opportunity for learning, so you can try to limit similar occurrences in the future. For example, did you: Forget to review your Advantages, NO CHOICE, and It’s Not Okay Response Cards? Neglect to plan your food? Forget (or not bother) to have your planned food available? Meet up with someone who pushed food on you? Try to eat like the other people you were with? Encounter an unexpected trigger? Wind up surrounded by food you hadn’t planned to eat?
Tell Yourself: Once I regard my slips as just mistakes and decide to recommit to my plan immediately, dieting will be easier.
How do you respond when you eat something you know is not on your diet? What do you tell yourself to get back on track?
