Thursday, July 29, 2010
Who, What, When, Where, Why and How
Recognize the 5 W's we were taught? I haven't used it in ages. However it showed up to help me narrow my focus and identify my specific problem area.
who - me
what - the issue is snacking,
what (specifically) - not stopping until the package is empty, food is gone, plate is clean. or taking more taking another package. Not satisfied, start and cannot stop
when - Snack times are mid morning, mid afternoon, and the problem area is the evening snack.
where ... seated at the kitchen table.
why- to take with meds or to keep my blood glucose from dropping too low.
why (problem) - I continue eating is because I do not feel satisfied.
There are many things I am doing right. But the problem is stopping. I rely on external cues to tell me when I am done. Switching on internal cues and paying attention to them will improve my ability to snack appropriately.
There is where my focus needs to be.
Here are the cues I plan to work on for August:
∎ Place an appropriate serving on a plate, then put the rest away.
∎ Wait 20 minutes before taking additional serving.
∎ Before I take a bite, ask myself, 'Am I eating this mindfully? Am I hungry, and would I really enjoy it?' say -- out loud -- "I'm not hungry, but I'm going to eat this anyway."
The above may get revised/refined before August 1, but I will use these techniques to help me change my evening snack habit of not being able to stop.