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Post by bbbearsmom on Mar 15, 2024 22:32:27 GMT
Day 16 – Preventing Unplanned Eating
This is where Beck introduces the “NO CHOICE” response card. It is used to decrease the struggle and discomfort when we are struggling about eating/drinking something off plan. The answer is “NO CHOICE” because you have a plan, and you are going to eat according to plan. The discomfort comes from the indecision and once we make the decision about what we will do the discomfort goes away.
Beck suggests you make other “NO CHOICE” rules that help you stay on plan.
How do you handle the situation when you are struggling about eating/drinking off plan? Do you use “NO CHOICE” or not?
Do you have any other “NO CHOICE” rules?
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Post by bbbearsmom on Mar 15, 2024 22:40:12 GMT
I'm not big on "No Choice." I talk to myself about the situation and work things out with myself. I usually give in a little. I have built up some habits over the years that probably started with a "No Choice" decision such as not bringing sweets home unless it is a single serving. I modified that years ago when I needed chocolate over the fall, winter. What I worked out was I found could eat one square of 85-90% cocoa bar and not crave more so I allowed myself one a month over the fall and winter and ate one square a day. I no longer crave chocolate.
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Post by lani on Mar 16, 2024 15:11:22 GMT
I don't like the No Choice term particularly, but I just reframe it as "Choice". No biggie. Because you still have to make the choice every time. If it's in a "no choice" category, I feel like you're setting yourself up for negative self judgment if you don't adhere to your No Choice rule.
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Post by susan092907 on Mar 16, 2024 15:20:55 GMT
I don't use No Choice much either. I feel that I don't really need it because several of the other tools work better for me, and I need to keep things focused and relatively simple. I think this comes with experience at using Beck tools. I've narrowed my tool kit down based on trying things in the past and then tailoring tailoring it to what works best for me.
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Post by bbbearsmom on Mar 16, 2024 16:40:00 GMT
lani, Like the idea of thinking of it as a choice instead of no choice.
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lizlor
Transcendent Member
Posts: 1,161
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Post by lizlor on Mar 16, 2024 22:36:24 GMT
I’m not super strict on no choice but I do like to frame certain foods that I know are unhealthy in the better to say no to category…like sugary treats and fried foods.
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Post by hpeterson1951 on Mar 18, 2024 11:57:33 GMT
I agree with lani,. I tend to do choice rather than no choice. No Choice is just too rigid for me. The minute something is totally forbidden, that's all I crave. So I need a little flexibility. |
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Post by ermabom on Mar 18, 2024 13:21:44 GMT
I don't like "no choice". It doesn't resonate with me. I know I have a choice. I think I might try 'My Choice'
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Post by cathygeha on Mar 18, 2024 16:14:31 GMT
Have not implemented "No Choice" - I feel like that just makes me want more and then when I do have whatever it is...have way too much.
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