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Post by bbbearsmom on Nov 27, 2023 0:20:32 GMT
Day 27 – Master the Seven Question Technique
This is a way to decide how to handle your sabotaging thoughts and coming up with actions you can take to counter them.
1. What kind of thinking error could I be making?
2. What evidence is there that this thought might not be true (or not completely true)?
3. Is there an alternative explanation or another way of viewing this?
4. What is the most realistic outcome of this decision?
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
7. What should I do now?
What do you think of the 7-question technique? Have you tried it? If you want to, try it now and share it with us. If you’ve done it in the past and kept a copy please share it. Do you think you’ll try it in the future?
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Post by bbbearsmom on Nov 27, 2023 0:21:49 GMT
I want to be cooking healthy meals but I'm not. In order to lose weight & be healthy as I age.
But I can't decide what to make. Nothing sounds appealing. I'm tired of the same old stuff I made when I was working.
1. What kind of thinking error could I be making?
All or nothing thinking.
2. What evidence is there that this thought might not be true (or not completely true)? Some of my old meals still sound good.
3. Is there an alternative explanation or another way of viewing this?
I just don't feel like cooking.
4. What is the most realistic outcome of this decision?
My health will deteriorate. I've developed a bad habit.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
If I think I'm tired of my meal plans, it gives me an excuse not to plan or shop. If I chose some new recipes, I might get more enthusiastic.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Choose the foods you really like
from the usual & try 1 or 2 new ones from WW materials. And you don't have to plan & shop for the whole week like you did when you were working.
7. What should I do now? Choose a couple of new recipes and plan & shop for 3 or 4 days. Decide when to plan for the rest of the week.
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Post by bbbearsmom on Nov 27, 2023 0:23:34 GMT
From Tammy:
I get tired of doing this all the time, especially when it seems like I do everything right and still gain. I think it should be easier than this.
1. What kind of thinking error could I be making?
Exaggerated thinking, emotional reasoning, all-or-nothing thinking, self-deluded thinking.
2. What's the evidence that this thought might not be true (or completely true)?
I remember attending an activity when I was a bridesmaid, and all the thin bridesmaids wanted to talk about was their diet. When I was overweight, I didn't think about what I ate, but I thought about being fat. Which is better?
3. Is there an alternative explanation or another way of viewing this?
The grass is always greener on the other side of the fence.
4. What is the most realistic outcome of this situation?
It is unrealistic to think that I can maintain with no effort. It is unrealistic to think that being overweight does not matter to me. If I quit putting in effort, I will regain, and I will be very unhappy.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I can regain or I can continue to maintain.
6. What should I tell a close friend/family member if he/she were in this situation and had this thought?
Quit your whining.
7. What should I do now?
Stick with your plan. It has worked in the past.
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Post by bbbearsmom on Nov 27, 2023 0:24:19 GMT
From Lizlor:
Thoughts: who am I kidding? I’m great at beginnings but fail at the follow through and long view. My body is used to being fat. I’ll never be able to keep this daily, diligent pace up until next October in order to hit my goal weight.
I’m going to fall back into old habits.
1. What kind of thinking error could I be making?
self-delusional and exaggerated thinking
2. What evidence is there that this thought might not be true (or not completely true)?
1) I’ve been OP for a month and lost 7+ pounds
2) I haven’t failed yet and am still motivated
3. Is there an alternative explanation or another way of viewing this?
Why shouldn’t I eventually be able to hit goal? Others in my group have done it.
4. What is the most realistic outcome of this decision?
I’ll keep losing slowly and surprise myself with losing weight over time.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I’ll stop viewing this process at not being obtainable and start believing I can do it.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Wow, I can already see you are losing weight, keep up the good work and talk to anytime you need encouragement.
7. What should I do now?
Focus on my short term decisions: planning, prepping, tracking and exercise and celebrate each 5# loss. And stop with the sabotaging thoughts.
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Post by bbbearsmom on Nov 27, 2023 0:26:11 GMT
I have used the 7-question technique and it work to get through a craving. I will likely use it again.
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Post by cathygeha on Nov 27, 2023 8:55:18 GMT
I am not at my intended goal weight (yet) but am so much better off where I am than where I was that maybe this is where I should stay/maintain on the scale. (overly positive? self deluded?) AND I am tired of counting, tracking, weighing and measuring. (emotional reasoning? all or nothing thinking?)
1. What kind of thinking error could I be making? See highlighted in blue above
2. What evidence is there that this thought might not be true (or not completely true)? I *know* that in the past I have always regained when I stop tracking...and that I have reached goal weight twice in the past so there is no reason I can't do it again.3. Is there an alternative explanation or another way of viewing this? I am burned out and what to return to "normal" eating again though the way I eat On Program is healthier and I feel better eating on than off program.4. What is the most realistic outcome of this decision? If I don't track and decide to stay where I am I will not reach goal weight and will probably gain weight5. What is the effect of my believing this thought and what could be the effect of changing my thinking? Getting back to tracking, weighing, measuring, and being honest with myself will see me lower on the scale (probably) and at least not gaining weight. 6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought? Where do you want to be a year from now? Is making the effort to weigh, measure, and track on program eating worth it to achieve that goal? Do you want to regain? What have you done so far to reach your ultimate goal and do you feel better now or as you did in 2020 when you weighed over 200 pounds? 7. What should I do now?
Give myself credit for weight lost and kept off so far.
Check in with my sister and online support groups. Make a plan to eat OP today Track in the App before I put a bite into my mouth
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Nov 27, 2023 16:23:17 GMT
I think the 7 question technique is a great one but maybe I use it for the big decisions about lifestyle because it requires time and thought. I tend to forget about it between Beck reviews but it would really be a good anchor for me to refer to, much like my advantages card.
Thought: I’ll never get to goal and maintenance so I might as well accept the fact that I’ll always be overweight.
1. What kind of thinking error could I be making?
All or nothing thinking, negative fortune telling
2. What evidence is there that this thought might not be true (or not completely true)?
I have lost weight two times before when I really focused on it. I read about so many people, here and elsewhere, who get to goal and stay there.
3. Is there an alternative explanation or another way of viewing this?
Think of weight loss as a lifestyle change you desire and can live with forever. Just like exercise habits, it takes time and practice to get and stay good at it. Yesterday you hiked 4.5 miles with friends who had better cardio fitness, but you kept up and stayed at pace, even tho you were a little breathless during climbs. You didn’t say to yourself: “I can’t do this as well as them, I should give up, but rather thought, I should hike more like this and push myself more in training.” Address eating the same way: embrace the good habits and toss the bad, every day. Get better every day. Also, remember to give yourself credit. Because you also get a lot right.
4. What is the most realistic outcome of this decision?
You’ll slowly see gains. Just be patient and trust the process.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
It will trade my on again off again efforts with consistent ones.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Hey, examine that sabotaging thought…you’ve got this.
7. What should I do now?
Start by re-reading your advantages card. Take time to think about what you are willing to do to get to your goals.
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Post by bbbearsmom on Nov 27, 2023 17:50:18 GMT
cathygeha, lizlor, Great examples, good work. cathygeha, Thanks for the reminder to check into the future to see where I want to be. Right now I want to be still maintaining at the start of the year which is my anniversary for making goal, but I also want to be at goal next year too.
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Post by susan092907 on Nov 27, 2023 21:46:25 GMT
On previous reviews, I said that this is a technique that I'm not going to try, because it just seems too complicated and too overwhelming to me, and also because I use enough of the other techniques that work for me. But I thought that in some future review, maybe I'd give it a try. Well, it looks like that won't be this time around, either, for the same reasons as previously.
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Post by surfgirl on Nov 28, 2023 19:47:03 GMT
On previous reviews, I said that this is a technique that I'm not going to try, because it just seems too complicated and too overwhelming to me, and also because I use enough of the other techniques that work for me. But I thought that in some future review, maybe I'd give it a try. Well, it looks like that won't be this time around, either, for the same reasons as previously. Susan, it IS a lot of work to go through the questions, no doubt! But it is also a lot of work to try and lose weight and maintain and doing so on the fly. Maybe putting in the time to do this will help you see something that you can be doing to make your weight loss an easier journey? Just thinking aloud, as I have issues with using this too because it seems time consuming. But if it helps me get to and stay at goal then isn't it worth me doing it? |
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Post by susan092907 on Nov 28, 2023 20:46:19 GMT
Maybe putting in the time to do this will help you see something that you can be doing to make your weight loss an easier journey? Good point, and thanks for the suggestion. Well... I'll think about it (said in my stubborn child-like voice). |
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Post by ermabom on Dec 2, 2023 14:57:48 GMT
I've done this before and come up with cards to work through issues and it has not worked. The cards never resonated with me. But I'll try it again.
I like to snack at night as a way of relaxing while watching some video or reading
1. What kind of thinking error could I be making?
Overly positive thinking. I think I can eat a little and stop
2. What evidence is there that this thought might not be true (or not completely true)?
I definitely cannot stop with a serving at that time of the night
3. Is there an alternative explanation or another way of viewing this?
I like mindless snacking
4. What is the most realistic outcome of this decision?
I will gain weight or I won't lose weight. Sometimes my snacks aren't the healthiest so I could be doing something bad to my health.
5. What is the effect of my believing this thought and what could be the effect of changing my thinking?
I eat too much at a time when I shouldn't. My body is not set up to digest food at night, it is set up to do other things while I sleep. If I change my thinking and find another way to relax, I could lose the weight I want to lose.
6. What would I tell a (close friend or family member) if he/she were in this situation and had this thought?
Find another way to relax (btw, I have and nothing has stuck - I've mediated, moved rooms, done something other than reading or watching videos, etc.)
7. What should I do now?
Really try to develop another relaxation routine and make a habit of it instead of this habit.
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