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Paying Attention to Thinking: Beck Day 25

Wednesday, February 23, 2011

In the workbook, Beck calls Day 25 "paying attention to thinking", whereas in her book itself she directs us to "identify sabotaging thoughts".

How do I know I'm having sabotaging thoughts? I feel tempted to eat something I shouldn't (wanted to have a granola bar last night, was salivating at the smell of they guys' turkey dinner); I actually eat something I shouldn't (nope); I feel tempted to skip some part of the program (tried to talk myself into staying in bed this morning instead of going to the gym: but went); I feel unhappy about some element of dieting (yeah: in particular with the obsessive focus the Beck program requires).

So the sabotaging thought include ideas like this:

Dieting is too hard. (Not just too hard, but somehow inelegant and narcissistic, both).
I don't care. (Well, actually . . . I do. But this much???)
It's okay to eat this. (Would have still been in my range with the granola bar: but it wasn't in my plan)
I'm really hungry. (And I was: but this too passes: went to bed instead)
No one will know. (Except me. And my waist).

So today's a day for reflection and being conscious of those fleeting rationalizations. I'll be doing that. But I'm mindful of the comments on yesterday's blog: there is more to life than rigid "dieting" and I've got to find a balance that feels more atune with my own personality and range of interests.

The sky was dark with brilliant stars at 5:30 a.m.when we left for the gym; the sunrise over the trees through the east window of the weights room vivid and warm. I treated myself to a German chocolate cake coffee (0 calories). On our return home, Charlie greeted us at the door with wheeks of pleasure. My husband made me laugh as we waltzed around the kitchen, preparing our breakfasts and getting in each other's ways; a week ago, we were in the emergency ward. I've got some interesting work to do today. And I'm going to wear my size six dark green pantsuit: yeah!

Balance, balance, balance. Maintaining weight loss is important for me. It's important because I want to be healthy and enjoy my rich and meaningful life. And look good, of course, as good as I can. Which makes life more fun!! But that's why: weight loss is not an end in itself, it's a means to an end which is complex and multifaceted and sparkling. So I'll be thinking about that too. Thinking about that.
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  • NANCY-
    Identify sabotaging thoughts also applies to my application(or lack there of) of exercise.
    - I'm too tired.
    - It's too cold/hot.
    I could go on...
    I have to get out there and just do my best even if it is for just a few minutes.
    Thankfully an exercise buddy helps push those sabotaging thoughts aside, because my need to honor my commitment to my buddy is stronger than the sabotaging thoughts.
    2585 days ago
    Well done with the avoidance of temptations! Size 6 pantsuit? Wow!
    You are rocking this program!
    2585 days ago
    Your sabotaging thoughts made me laugh:

    "I feel unhappy about some element of dieting (yeah: in particular with the obsessive focus the Beck program requires").

    "Dieting is too hard. (Not just too hard, but somehow inelegant and narcissistic, both)."

    "I don't care. (Well, actually . . . I do. But this much???)"

    ARE YOU ACTUALLY MY LONG-LOST TWIN???? We sure do have the same sabotaging thoughts!!!!!

    2585 days ago
    You are so right!! Weight loss is not an end in itself. You are so right it is a way to improve our lives.

    Beck knows that, too, by the way. You'll get to the Enrich Your Life Chapter. It is coming. Now is the time to be a little engrossed and over-focused on all the strategies while you work the Beck plan. You only have 17 more days until you decide what part of this plan to continue daily, weekly, less often, or not at all.

    Keep up the good work! It is working!! You are doing it -- and looking lovely in your green pantsuit, I'm sure. It is a temporary over-focus and then you'll achieve that balance. A balance of what you need to do to keep your weight maintenance in a very tight range and feel 100% (or almost) in control 100% (or almost) of the time!! Take care. You are doing great!!
    2585 days ago
    Self sabotage is so easy. Once you start recognizing it , it starts to get easier to break the habit. Good blog. Thanks as always! Rock the world in that pant suit (post a pic!).
    2585 days ago
    Need help with this program. I have a gift certificate to Amazon and I was thinking of purchasing the book and workbook, but Amazon recommended 3 books -
    1. The Complete Beck Diet for Life: The Five-Stage Program for Permanent Weight Loss

    2. Beck Diet Solution Weight Loss Workbook: The 6-week Plan to Train Your Brain to Think Like a Thin Person and

    3. The Beck Diet Solution: Train Your Brain to Think Like a Thin Person

    Do you know what is the difference in number 1 and number 3? Which book do you have?

    Thanks girlfriend!! emoticon
    2585 days ago
  • JOHAL52
    Oh I DO understand about balance!! I feel the same way as you do. I know that doing all of this is a "good" thing and for more reasons than just a loss of weight. But sometimes I feel like I am playing that child's game where you have a board with pegs that stick through the board. You hammer one peg down and it comes out the other side. And another and another. And then you turn the board over and you still have pegs sticking up emoticon so you do it all over again. There is always something to "fix" in our lives, and trying to keep everything going is very hard. Bravo to you for doing it!!
    2586 days ago
    I'm guilty of "I can eat this" "I would have been in range but for" and "I'm REALLY hungry" - and today I was thinking that I need to make better choices EVERY time, not just some of the time.

    So thank you!!!!!
    2586 days ago
  • LADYJ6942
    Interesting ideas. I allow myself what I want as long as I have met my gym requirement for the day and stay with in calorie range. However it is not the end of the world if I go over.

    I have to live life for me not by the diet rules. This is a life style choice and indulgences are necessary to keep from going crazy and over doing it.

    Good luck.
    2586 days ago
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