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Beck Solution - Day Four

Tuesday, January 11, 2011

Day Four is all about giving yourself credit. When you choose to sit down to eat, you say to yourself, "good decision." Every time you check something off your day's To Do List, you say "good job". You reflect on your eating behavior whenever you finish a meal or snack. You celebrate your good food choices, eating mindfully, stopping eating, etc.

Beck says people with weight problems are generally very hard on themselves. They need to consciously counter that tendency by building in positive recognition. She suggests putting sticky notes around that say "credit" to remind yourself, buying a golf swing clicker to keep track of all the positive things you do, and using stars on your To Do List.

She gives an example of using giving credit to stop overeating, too. In a restaurant there is a woman who tries to resist that wonderful smelling bread basket, but finally she gives in. She tells herself that she was so weak, she has no willpower, she'll never succeed. Another person in the same situation uses different self talk. "Okay. So I gave in. But I did wait 10 minutes. I deserve credit for that. I only ate one slice. I'll just eat a quarter of the baked potato I ordered so I stay within my calorie limit."

As anyone who regularly reads my blogs knows, I love to celebrate and brag on myself. I'm all for it and do it pretty regularly. But I think in the areas I'm still struggling, including overuse of artificial sweeteners and occasional binge eating, I can benefit from giving credit on progress rather than being too hard on myself.
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Member Comments About This Blog Post
    I'm all for giving ourselves credit... it reinforces the good behavior! And brag away... it's inspiring among us maintainers to remind ourselves how far we've come. emoticon
    2621 days ago
    I over do artifical sweeteners too. I think it's fine to brag (don't over do it) on ourselves as that gives us confidence and a purpose to continue to succeed. Thanks for your wonderful blogs. Keep up the encouraging words. emoticon
    2629 days ago
    Here's to patting ourselves on the back - you're a great mentor!
    2629 days ago
    I don't think you do a lot of bragging Marsha. Sharing your accomplishments and bragging are two different things. You share, you don't brag - there is a difference. The thing that really matters is the kind of self talk that we all do especially when nobody else is around.

    If you learned to be critical of yourself as a child because your parents were critical of you, then you have to "un-learn" that behavior as an adult. It's really hard to do. If you're anything like me, you tried to be perfect to avoid the criticism. Being human, you will make a mistake and then you come down hard on yourself. Our parents don't even have to be in the room (or in my case even alive) they are in our heads criticising us for our mistakes. What can I say, we're works in progress. I think you are doing a fantastic job!!!!!
    2629 days ago
    Giving myself credit is something I usually don't do and it is so important. Thx for the reminder
    2629 days ago
    This is THE place to give yourself credit and share your accomplishments! Don't ever stop!
    2629 days ago
    Keep on celebrating! Keep on bragging (although I never thought you to be bragging!) just keep on doing what you're doing - you're very good at it!!

    2629 days ago
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