Hey Becky, I LOVE these! I will be using some of the new wording. I especially like the one for "I don't care" because that is my biggest excuse when I want to give in, and your response card was totally true. :) Thanks, hon!
Thanks for putting those in for me (all of us)! I haven't gotten that far in the book yet, (I'm on chapter 3) and it is so encouraging to read these now and know that I am going to experience such excellent teachings further along in the book. Ellye
When you find yourself saying: "I DON'T CARE. I'M GOING TO EAT THIS ANYWAY"
Tell yourself "______(Your name here), I don't think that's true. Your weight is on your mind every day. You care VERY MUCH that you are overweight. I think what you're actually saying is, 'This feels too hard. It's too much work. I'm never going to be able to lose this weight and keep it off, and this food looks really good.'
So you TELL yourself you don't care. And maybe at this very moment that's the way you feel. But 15 minutes from now, an hour from now, you WILL care. You will be angry at yourself for not being stronger.
So change the future!! Strengthen your resistance muscle. You will feel great about yourself!
Thinking too far in the future is incredibly unhelpful. Everytime you find yourself thinking: "I can't keep this up for a month, a year, or longer," tell yourself: "Forget the long term. . .Focus on today. . . I know I can do what I need to do today. . .if it's hard tomorrow, I'll deal with it then!"
Sabotaging Thought: I don't deserve credit while I'm still doing bad things. Helpful Response: It's counterproductive to wait until I'm perfect to give myself credit. I need to strengthen the part of my mind that believes I can do this! I'm only human and will stray from my plan from time to time. When this happens, a sense of helplessness might kick in.
Continually building my confidence by giving myself credit can protect me from feeling helpless and hopeless and giving up.
The process of growing good habits is the hardest part. Once I am finally consistently doing what I need to do, maintaining those habits will be easier.
So I deserve lots of credit now, while my work is the hardest.
I don't like depriving myself and expending all this effort only to see discouraging numbers on the scale.
Dieting may not be fair, but I have two choices: I can feel sorry for myself, stop following my plan, never reach my goal, and continue to be unhappy with myself. OR I can sympathize with myself but go ahead and do what I know I need to do.
Everyone experiences some kind of unfairness in life. This is one of mine. Besides, the greatest unfairness to me would be if I let this excuse prevent me from reaching a goal I strongly want to achieve.
I just thought it would be fun to have a place to share the response cards & statements that are most useful to us. Generally speaking, a little bit of most of my cards is a direct quote from Dr. Beck--with a little paraphrasing on my part to make it personal to me.
When I get off track, one of the best things I can do for myself is to re-read my response cards. . . :)
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