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Step 10- Learn from Your Own Experience or "4 Steps to Lasting Behavioral Change"

Thursday, August 25, 2011

This is the final in my summarizing the 10 Step Series. Reading this article made me think of my WW meeting today where they were asking us if we were "stuck". One of the things they suggested is to figure out why we were stuck...why we weren't moving forward or going backwards. Now...reading this Step 10...Dean Anderson tells us, "discover why you have such a hard time doing the things you know you should..." "...your weight-loss journey is going to be an ongoing experiment. It requires constant learning and skillful application of what you learn in order to adjust your goals, strategies, and behaviors."

This is SO true. Just when you think you have it licked, the bottom can fall out...its frustrating, but the key is not to let it suck you in. The key is to pursue your dream, your goal, remember why you started this whole thing, what you wanted out of it. The good thing is the WW leader said that getting stuck is going to happen. Frankly, I needed to hear that today...it means I am not alone in this...that the survivors, the achievers have this happen to them too and they still make it.

While Anderson advocates reading up on all of this (like the Mind and Body series on SP), he believes that overall you have to learn from your own experience. He lists a "four-stage process":

"1. Observing your own actions and their effects"
"2. Analyzing what you observe"
"3. Strategizing an action plan"
"4. Taking action"

You have to "start over at the beginning again, observing the effects of your new actions" says Anderson.

In #1, you need to be honest with yourself, be open and self-aware and monitor your actions. In this way, you are focusing in on your feelings, your efforts, and your "physical and emotional reactions to your new eating and exercise behavior." The scale can't tell you that you are eating because you are upset or because you are really hungry. It can't help you know you are exercising to the point of moving your heart rate up. Only you can get those answers through "self-monitoring."

#2 talks about "critical thinking". You have to be open and non-judgmental about your journey.

#3 You need to creatively figure out "what kind of change will work" and "imagine what things will be like" afterwards.

#4 Just because you figure out "what needs to happen isn't the same thing as successfully making that change." You will have to find the time to do what needs to be done, work harder to be motivated and persevere throughout the ups and downs, and finally change "your priorities and values, if necessary."

Cheer yourself on through it all. ..."Know what works for you and what doesn't."

He says the best way to do this is a journal. And this is definitely what I have been missing. I will start today.

This blog is written to address each of the 10 steps in the SP "Mind over Body" series. Check it out under the 'Healthy Lifestyle', 'Wellness section'. The series is a compilation of different authors, but the steps are written by Dean Anderson Behavioral Psychology Expert. This is all "my" interpretation and response to it so I encourage you to read his article for yourself. www.sparkpeople.com/reso
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Member Comments About This Blog Post
    WOW, this is amazing and I just wrote it in my journal. (which, I also just began!) Thanks for sharing this and our journey!
    2394 days ago
  • MAY1787
    "what kind of change will work"..."Know what works for you and what doesn't."

    These are so important. I absolutely have to be sugar free or I will spiral out of control with cravings. It is addictive to me. Other people can indulge in their chocolate every so often and be fine. I think the change of eliminating sugar from my diet will be very beneficial in the long run (though I am currently just at the starts of it).
    Every time I am "stuck" I always look to see what I feel I am stuck at, what would help it in a perfect world, and what would help it in the real world. Then, I summon up the courage to do it.
    2394 days ago
    Great tips.
    2394 days ago
    Excellent stuff. Especially 'Take Action'. Thanks for sharing!

    2395 days ago
    I really enjoyed reading your blog and i gained a lot of useful advice for me.
    Thank you very much for posting it

    lots of love angela xxx emoticon emoticon
    2395 days ago
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