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Post by bbbearsmom on Dec 11, 2023 0:01:18 GMT
Day 41 – Make a New To-Do List
Beck wants you to make a new daily to-do list, a “Do these activities between once a day and once a week” to-do list, a “Do these activities as often as needed” list. They are on pages 261 & 262.
What things do you do on a regular basis so you can keep managing your weight and work at getting fit?
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Post by bbbearsmom on Dec 11, 2023 0:05:05 GMT
What I do on a regular basis is mostly what I list as goals on Tuesday and credits on Sunday. I track, weigh and measure, shop each week to have the right foods in the house, keep trigger foods out of the house, keep up with my support groups, keep up with these reviews, and when my mood is right, I exercise. I've also picked up the habit of talking to myself to work through problems with my eating.
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Post by cathygeha on Dec 11, 2023 9:04:15 GMT
Weigh, measure, track, repeat...add in exercise from time to time
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Post by lani on Dec 11, 2023 14:50:03 GMT
bbbearsmom, what she said. A few differences: I also set a daily calorie goal. I don't really have trigger foods, so that's not an issue. I am No Choice with exercise.
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Post by ermabom on Dec 11, 2023 15:35:12 GMT
I have two logs - one tracks what I do daily and includes exercise. The other tracks food and credits. I also use a checkbox habit tracker daily to help with building new habits and maintaining old ones. It includes things like Read Cards, Log Food, Exercise, Meditate, etc.
Right now the habit tracker is not working. I keep checking off that I haven't done various things. Need to work on that.
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lizlor
Transcendent Member
Posts: 1,159
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Post by lizlor on Dec 11, 2023 22:18:35 GMT
I like the Beck list and being mindful of as many as possible. I’ve been consistent with the exercise piece but more hit and miss on planning, tracking, and logging. Winging it does not work for me. Going to improve the latter.
Do these activities daily:
Eat a healthful diet with limited calories.
Think about what you’re eating before you actually put it in your mouth.
Sit down whenever you eat and then eat slowly and mindfully.
Eat only to mild fullness.
Monitor your eating throughout the day.
Give yourself credit.
Do spontaneous exercise.
Respond to sabotaging thoughts.
Do these activities between once a day and once a week:
Weigh yourself at least once a week (daily, if you prefer).
Discuss your weight change and dieting experiences with your diet coach at least once a week.
Do planned exercise at least three times a week.
Continue to make sure that you have enough time and energy to devote to dieting. Read your Advantages Response Card as needed.
Use anti-craving techniques.
Use the Seven Question Technique when you’re upset.
Prepare yourself psychologically for special-occasion eating.
Do problem solving to reduce stress.
Take steps to enrich your life.
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Post by bbbearsmom on Dec 12, 2023 0:51:39 GMT
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