I make my own cards Kelly. I use index cards and I like to use colored pencils.
So, if I were trying to keep myself from rooting around the fridge, I might write something like...
TEMPTED TO ROOT AROUND THE FRIDGE? I WOULD RATHER WAIT FOR MY NEXT PLANNED MEAL OR SNACK AND LOSE WEIGHT!
or I might write a list:
DISTRACTIONS WHEN I AM TEMPTED TO ROOT AROUND IN THE FRIDGE: - AM I REALLY HUNGRY? - HOW LONG UNTIL MY NEXT MEAL/SNACK? - WILL THIS HELP ME OR IS SOMETHING ELSE BOTHERING ME? - HOW WILL I FEEL AFTER I EAT THIS UNPLANNED SNACK?
I hope this helps. Speak to yourself. Try to be kind but direct. Pretend you were trying to say just the right thing to a close friend who was trying to lose weight.
Sparkfully Yours, Judi
Dear Spark Friends, I may not always write back about everything each person posts, but I am really interested in you! If you ever need me, send me a Spark Mail and I will always answer!
I am going to create Response Cards using MS Word to print on Avery 3" x 5" cards, too. I couldn't find the cards online when I looked, but the charts are available to download www.beckdietsolution.com/cbt-workshe et s/
Edited by: PATTK1220 at: 3/30/2012 (18:27)
Patt in Minneapolis Leader, Forks Over Knives & Engine 2 Diet ~~~~~~~~~~~~~~~~~~~~~ It is never too late to take an inventory of your life and change the things that no longer serve you. - Thich Nhat Hanh
Mistakes are the portals of discovery. - James Joyce
The amount of happiness that you have depends on the amount of freedom you have in your heart. - Thich Nhat Hanh ~~~~~~~~~~~~~~~~~~~~~ WEIGHT TICKER RESET TO ZERO 7.31.2015 TO REFLECT NEW GOAL
Pounds lost: 4.5
Fitness Minutes: (11,978) Posts: 539 3/13/12 4:54 P
I have all my response cards saved on my computer. I basically wrote them up in MS Word and set it up so I can print them on 3x5 index cards. If you want, I can email the files to you, though they are somewhat personalized to my specific issues.
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