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    SEAJESS   81,663
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Beck Diet Solution Day 19: STOP FOOLING YOURSELF

Sunday, September 29, 2013


This exercise reminds me of a night in Puerto Rico when a lizard dropped from the ceiling onto my face, waking me. Walking into the kitchen that we swept and mopped each night after dinner and turning on the light, I saw an army of cockroaches scatter from across the floor into the cracks and crevices. They had come in from the lush tropics outside, under cover of night, to make their rounds. Just checking to see if anything was available for munching and making egg nurseries, I guess.

I've cleaned up a lot of my mental space over the last eighteen days of Beck training. I've felt pretty solid in my new skills and I'm showing small but steady losses on the scale. But the past few days I've noticed that I'm starting to nibble on slivers of carrot and to lick measuring spoons when I'm cooking. I wasn't aware of any thoughts triggering these actions but they must be sneaking in under cover of darkness and finding some part of my brain to feed on.

The Buddha said that thought becomes action, action becomes habit and habit becomes character. So watch the thought! He must have been great at thinking like a thin person.

Day 19 shows up just in time to help me shine some light on those stealth thoughts and, I hope, keep it on so they either don't crawl back or if they do (as seems more likely) I can swat them with a mental broom. Beck has a handy checklist of delusional thoughts and I recognized some of mine in the light of her checklist. Ready for a peak into the tropics of my mind for some unskillful thoughts?

emoticon It's just a little piece.
emoticonIt's not fattening.
emoticonIt's really part of my planned meal.
emoticonIt won't matter.
emoticonIt will go to waste!
emoticonI really want it.
emoticonI don't care.
emoticonI'll adjust for it later.
emoticonIt won't matter.
emoticonJust once.
emoticon What's the use?

I made one Response Card for all of these delusional thoughts. I could have made a response to each delusional thought but for me, it all comes down to one thing... and one thing is easier to remember. "Don't believe everything my mind tells me." As I've done for every other Beck skill, I made a commitment card and a reward-from-this-skill card.

emoticon RESPONSE CARD: It�s NOT OKAY TO CHEAT. Cheating on a diet and expecting it to work is like cheating on a marriage and expecting that to work. Honor your commitments.

emoticon COMMITMENT CARD: The next time I catch myself thinking a delusional thought I�m going to say out loud, �It�s not okay to cheat on your spouse or your diet.�


My Beck index card file is getting fat emoticon so I won�t have to. emoticon

Member Comments About This Blog Post:
WATERMELLEN 11/3/2013 4:45PM

    It's not OK to cheat!! My Beck deck of cards is a thick one too . . . I'd be a bit worried if I dropped that one someplace public!!

But it's right on point.

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KYLIECAT1 10/7/2013 11:31PM

    Great idea but I dont have a spouse .. How about I make this card its not okay to break your cat and not okay to break your diet :D !

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ZELLAZM 10/3/2013 5:47AM

    Good responses to those niggling thoughts! emoticon

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XIAOLINMEI 10/2/2013 2:39PM

    Keep it up, you are doing great !! emoticon emoticon Hugs x

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BRADMILL2922 10/1/2013 11:33PM

    I like the response card for all of those thoughts! All of those thoughts are so true and things that I think most of us hear have thought about before. Keep getting that index file fat! :)

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KALIGIRL 10/1/2013 4:06PM

    Here's to that emoticon Beck file!
Sounds like it's working for you!

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MARCIEMCGOWAN 9/30/2013 11:33PM

    emoticon emoticon

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SIMPLELIFE4REAL 9/29/2013 1:33PM

    What an awesome blog!

You are a wonderful writer. I loved your analogy between the cockroaches sneaking in under cover of darkness and how our thoughts can do the same thing.


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CHOCOHOLIC2276 9/29/2013 9:22AM

    This is usually my favorite one: It will go to waste!

I can justify eating my whole fridge in order to avoid letting it go to waste. Good job on identifying the behavior and setting up a way to avoid it. emoticon

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    emoticon I have the book and it could use dusting off.... emoticon

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NANA2PRINCESSES 9/29/2013 6:21AM

    Great blog! Thanks for sharing.

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SLENDERELLA61 9/29/2013 2:44AM

    It's not okay to cheat on your spouse or your diet!! Of course. Totally true. You nailed this exercise; love your list of thoughts and one way to repudiate them. I bet I have used every one of them! You know you have to keep that light shining to keep out the unwanted pesky thoughts. Hope there is no thought the equivalent of one falling off the ceiling on your face to wake you up!! (When I was in India I had lizards join me in the shower which I thought was creepy. You sure can top that story.) I also like to remind myself that the more I eat on plan and reject "unskillful" (great word) thoughts, the stronger my resistance "muscle" is. When I give in my "giving in" muscle is the one I'm strengthening. The more you counter those thoughts the easier it becomes to overcome those thoughts!! You are on your way! Another great blog, Jess!

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SWEETNEEY 9/29/2013 1:33AM

    awesome - I know those cheating excuses but I now know I need a response. Thanks for sharing.

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LYNETTEMOM 9/29/2013 12:51AM

    JB would be proud of you! Give yourself a big credit for this blog!

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