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KRISZTA11's Photo KRISZTA11 SparkPoints: (98,604)
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5/24/17 3:34 A

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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GOAL120A's Photo GOAL120A SparkPoints: (12,206)
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5/23/17 10:40 P

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Giving myself credit is a tough thing for me, but after I read this today, I wrote down a whole bunch of things I did well. It felt childish at first (sabotaging thought) but then it became fun and I enjoyed writing it down in my journal, like I was talking to someone else.
I have no problem encouraging others. I noticed when I encouraged myself, I became nicer. Win win!

It is never too late to become who you always wanted to be.


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KRISZTA11's Photo KRISZTA11 SparkPoints: (98,604)
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4/26/17 1:39 P

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Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


297 Maintenance Weeks
 
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LDYHAZ's Photo LDYHAZ SparkPoints: (47,650)
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4/26/17 10:19 A

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Have started Beck and new just getting to writing. I have discovered that I have in place many aspects of Beck but look forward to learning more. Giving myself credit is a tough one. I think that's true with many women. We are overly critical of ourselves. I had a rough night sleeping and got up twice. I give myself credit for not heading to the kitchen. (I struggle with night eating) So a big self Woo Hoo!

One Step At A Time


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STRONGDAWG's Photo STRONGDAWG Posts: 1,348
4/17/17 4:23 P

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I've been reading, but not posting. I'm going to catch up with the group. Today I was out from 8 until 4 to watch the Boston Marathon. I give myself credit for packing apples for a snack. On the way back to the train, I got a "Kind" bar instead of a donut from Dunks. I took a couple of swallows of iced tea with just a little sugar and then tossed the rest. Plenty of calories left for dinner at home.

She believed she could so she did.
- R.S. Grey


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SMITTY_B Posts: 108
4/13/17 9:25 P

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I find taking credit (positive credit) for what I do incredibly hard sometimes. Like Sue in the book, I fall into self-critical thinking and that's very sabotaging as I'm finding out. I like the idea of writing the word 'credit' down as a reminder!

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BEATLETOT's Photo BEATLETOT Posts: 8,376
4/13/17 7:52 P

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I'm going to replace my old sticky notes that I'd put up in my bedroom and kitchen so I remember to give myself credit. I don't need a response card for this one, because I love it, but I do need help remembering.

I'm 4'10.5". A normal BMI for my height tops out at 121.

"Habit is either the best of servants or the worst of masters." - Nathaniel Emmons

My hobby is writing letters and decorating them with stickers. Send me your address if you want me to send you a letter.

EDT


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SALVAGEDLIFE's Photo SALVAGEDLIFE Posts: 20
4/13/17 6:21 P

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Love this idea WalkMama! I hope you don't mind if I also this line to my checklist. It's an excellent habit to develop!

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WINACHST's Photo WINACHST Posts: 1,702
4/13/17 7:49 A

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Today, I am associating "give yourself credit" to be positive. Don't focus on the slip-ups. Instead focus on the things I am doing right.



Nancy

Team Leader For Taming The Sweet Tooth Team
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WALKMAMA's Photo WALKMAMA SparkPoints: (33,879)
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4/13/17 5:51 A

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I added a "give myself credit" line at the end of my checklist. It is a motivating exercise for me to think back through the day and select something to enter on that part of my list.

emoticon emoticon

Monica

Central Time Zone


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DAWNDMOORE40's Photo DAWNDMOORE40 Posts: 3,683
4/2/17 1:12 P

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I deserve to give myself credit when I resist the temptation to eat foods that I only know are going to sabotage my efforts and that are going to taste good at the time but later on leave me feeling empty and unsatisfied.
I am going to give myself credit for a habit that I have to continue to do everyday to live a healthy lifestyle. It is important for me to recognize when I do things right because it makes me feel positive inside and allows me the motivation to continue to eat right and exercise every day! This empowers me to help myself and to help others to over come the emotional side that sometimes creeps in and triggers us to eat bad things.

"When you get to a plateau, think of it as a landing on the stairway to your goal. And maintenance is a lifelong plateau, so a bit of "rehearsal" for maintenance isn't the worst thing in the world.

"Your past does not equal, nor does it dictate, your future.


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JUNEPA's Photo JUNEPA Posts: 12,075
3/5/17 5:10 P

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That deserves credit !!
Give myself credit every time I act positively and every time I resist engaging in an unhelpful behaviour.
Give myself credit for a skill or habit I had to learn that now comes easily to me.

Giving myself credit is important for strengthening my emotional side of resistance and weakening my emotional side of giving in. When my emotional side makes a move at overpowering my logical side (which would always stick to the weight loss plan), I need the resistance subset of the emotional side to be stronger than the giving in subset of my emotional side, this will help me make the logical decision.

This is a strategy that prepares to resist thoughts to not stick to the plan when they occur.

I used to have the sabotaging thoughts below before I realized the value of giving myself credit, which is strengthening my emotional side of resistance and weakening my emotional side of giving in.

Sabotaging thoughts I dont deserve credit for doing things I should already be doing, Thats lame, Im lame if I do that. It feels unnatural to give myself credit. It feels too juvenile to praise myself.

To remember to give myself credit, Im going to live my day more mindfully, pay attention to my actions, and give myself credit as credit is due, and make a note when they occur, on my phone so it doesnt take a lot of time and which I almost always have with me, so I have a record that I can review at the end of the day and in the future.

Lots of great comments, thanks team, I learn a lot from you.

Today's favourite was MTN-Kitten who said ...each meal is an opportunity to get me to my health goals. Instead of viewing eating as something that is to be resisted and controlled in order to not gain weight or to lose weight, an occasion that potentially moves me away from my health goalls, view a meal as an opportunity of moving toward my health goals.



June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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AURA18's Photo AURA18 Posts: 7,067
3/5/17 3:33 P

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Day 4 - Give Yourself Credit
emoticon with all responses and important daily task.

Maribeth, MN(CST)blc34 Panthers 6/7-8/2 *Dragons 5/17 *5%Casual Travelers 6/3
GOING-STRONG's Photo GOING-STRONG Posts: 6,746
3/5/17 3:08 P

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Day 4 - Give Yourself Credit

Today was about giving yourself credit for what you do right... and not beating yourself up and talking negative. Basically, you should treat yourself as well as you would treat a good friend. Would you beat up a good friend over some minor eating infraction... or missing a planned work-out because of a schedule conflict. I think not. I am pretty mindful about giving myself credit; but I do tend to think negative thoughts about myself and see any variation off the straight and narrow path as a weakness. I do know that consistency... not perfection... is what gets you to your goal. All of us fall short at some point, so expecting perfection just isn't realistic. It is one of the primary reasons that I chose a calorie range as my diet of choice with an occasional higher calorie day. It makes the deviation "on plan" rather than a flub. Today I gave myself credit for not eating any breadsticks at The Olive Garden. The DH and I had an evening out at the theatre with dinner before the performance. We split the Chicken Parmesan (half is really like a full meal) and I had salad and no wine... just water. For the day, I was still in my calorie range. Hooray! I'm going to continue to find at least one thing daily to give myself credit. It is mental but a positive reinforcement that will pay future dividends.


Rhonda
Seaside, Oregon

Remember...
Eat healthy.. Exercise daily.. repeat! and Consistency.. that is the secret!


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KATTURTLE's Photo KATTURTLE Posts: 55
3/5/17 7:19 A

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Once again late entry (but credit for better late than never). Giving myself credit for starting my birthday miles ( run my years in miles over the week leading up to my bday). Hoping to give myself credit for finishing them ! emoticon

Move relentlessly forward !


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SMACG61's Photo SMACG61 Posts: 721
3/4/17 11:26 P

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Giving myself credit was something I had to learn how to do about 15 years ago. It wasn't easy but is a habit I'm glad I have. Today I give myself credit for only eating while sitting down and staying within my calorie range

Any time spent creating is time well spent!





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CHIGGERCANE's Photo CHIGGERCANE SparkPoints: (11,719)
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3/4/17 9:32 P

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Giving myself credit for forcing myself out the door for a walk with son and dogs, doing hours of yard work, and staying mostly on food plan today.

Deb
Changing my life 1 step at a time.


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WALKMAMA's Photo WALKMAMA SparkPoints: (33,879)
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3/4/17 7:51 P

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Today I am giving myself credit for sticking to my plan of eating only half of the catered lunch offered at an event.



Monica

Central Time Zone


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UPTOIT59's Photo UPTOIT59 Posts: 250
3/4/17 6:45 P

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Well said! You said exactly what I have been thinking!

Carolyn



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BARB5454 Posts: 136
3/4/17 6:29 P

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Too often I focus on what I don't do, instead of what I achieve. I discount my efforts and belittle. As a consequence, my self-confidence has been hurt by ruminating on my shortcomings, unable to trust in my ability to lose weight.

Why do we concentrate on the long journey ahead instead of recognizing how far we've come in our efforts? They form the building blocks of our future endeavors--if, that is, we learn to trust in ourselves.


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UPTOIT59's Photo UPTOIT59 Posts: 250
3/4/17 6:27 P

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Smart advice! So you have been doing this for a year?
I am on Day 4- and have found the credit a bit silly but have posted some hot pink post-it notes around to remind me. Knowing that it has worked for you is good to know!

Carolyn



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WHITE-1602's Photo WHITE-1602 Posts: 2,713
3/4/17 2:56 P

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I give myself credit for staying on track today. It was an unusual day.

"The secret to everything is that we have the power to connect with an inner calm."


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1DAY-ATA-TIME's Photo 1DAY-ATA-TIME SparkPoints: (203,128)
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3/4/17 12:55 P

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I was really surprised of the results of giving myself credit. At first I thought it was a little silly but did it anyway. Now it almost second nature. the sticky note has been on the console of my truck for over a year if not longer. Nevertheless, there are many opportunities to give my self credit.
Some accomplishments
-Avoiding sweets and fast food. It's not a total abstention, I enjoy deserts and a good hamburger but I set limits and stick to them.
-Going to the movies and skipping the popcorn!
-Working out regularly - exercise is an important part of my day and irrespective of what's happening, I insure that I has some time to commit to physical activity.
-Being mindful of what I'm eating. I eat a lot less than I use to but enjoy mu meals more.




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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (112,678)
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3/4/17 10:28 A

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I used to have a black or white attitude about being on track ... either I was or I ... well, wasn't. A slip ... ended in an all day eating event. Sometimes lasting days, weeks ... um, months.

Now I look at things differently ... each meal is an opportunity to get me to my health goals.

As an emotional eater ... this week my mom called ... we have a love hate relationship. She loves to make me hate her. That evening was tough ... I choose to take a long hot bath with a cup of tea instead of eating my feelings. This was a huge step in the right direction.

I noted that the next day ... I still wanted to eat the house down. But I kept myself busy ... once again stayed off an eating event. Whew ... getting better and better.

Doing my best has always been a part of my personality ... making friends with food is the area of my life that ... sometimes gets the best of me.

I'm changing that. Change your mind ... and the rest will follow.

Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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MYBESTLIFEISNOW's Photo MYBESTLIFEISNOW SparkPoints: (26,844)
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3/4/17 10:20 A

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I'm going to learn a lot from this. I have always been a perfectionist who does things perfectly. Mistakes have been total failure. What a horrible habit.

I am so happy that I am retiring this bad habit!

I'm giving myself credit for reminding myself of the advantages of eating well, being mindful of what I eat, sitting down while I'm eating and getting 10,000 or more steps in, as well as finishing up the clothes portion of KonMari, which is bringing more order and internal calmness to my life.

I'm teachable! emoticon

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CONTROUBLE's Photo CONTROUBLE SparkPoints: (135,374)
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3/4/17 9:59 A

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This one is going to be very hard for me. I was brought up that to praise oneself is hubris and not something to be done.

I already don't beat myself up over slips and just figure out the best way to get back on course and if my slip caused a gain, it is usually gone the next day.

The example was also meaningless for me because even as a kid, I never helped myself to the bread basket because using something just to eat butter kind of grossed me out.

Kerry aka Trouble
Schaumburg, IL
www.fitbit.com/user/245CXC


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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,852
3/4/17 9:18 A

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Reading this chapter was very needed as I have forgotten to give myself credit for a while and have become very self critical.
Among the many helpful points she makes, the one I will particularly work on is the first paragraph of Day 4, where she says that "people who struggle with their weight tend to be hard on themselves. Instead of viewing slips as mistakes and THINKING HOW THEY CAN SOLVE THE PROBLEM THE NEXT TIME IT ARISES, they tell themselves that they are weak, hopeless ,or even bad.
I was beating myself so much that the thought of thinking of another way to handle the situation never entered my mind! It will be difficult to work on it and conceive of other ways to handle slips, but I will be on the right track. And I know this is a learning process.


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CARINEVE's Photo CARINEVE SparkPoints: (26,979)
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3/4/17 7:57 A

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Giving myself credit usually isn't a problem for me (I am fairly easily satisfied with myself emoticon ).

However, when it comes to eating and appreciating that I made an effort to make the best choices I am more critical about myself. Most of the time I am in an all or nothing mode, either eating completely healthy with no candy/snacks (in my "good" phases) or eating a lot of unhealthy high calorie snacks (in my more regular "all you can eat" phases).

However, I have learned from the last time I read Beck, and I do try to appreciate if I make small changes and small efforts.
I give myself credit today for staying on track for 5 straight days now (which is easy, as I have done well) but I also give myself credit for the last few months, where I prevented myself from gaining more weight and more or less stabilized (even though that was at a weight that is too high). That took some effort, and making regular healthy choices, so I give myself credit for that too!

Edited by: CARINEVE at: 3/4/2017 (10:10)
Carine
the Netherlands

CURRENT RUNNING PR's:
10k: 0:56:05
15k: 1:26:45
HM: 2:04:52
M: 5:08:38



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KRISZTA11's Photo KRISZTA11 SparkPoints: (98,604)
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3/4/17 4:46 A

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Giving myself credit is not easy, as I was born and raised to be a perfectionist, taking everything I do well for granted. But I see the point: human mind tends to focus on negatives, and we need to balance that to see clearly and rationally. I'm doing well most of the time.

I love the example of the two persons eating bread at the restaurant, the one giving himself partial credit for resisting longer than before, and eating only one slice does so much better - and feels a lot better too.

Today I give myself credit for completing Day 4 and to do list, for going for a walk, for eating my planned healthy meals, for eating sitting down, for reading my Advantages Response Card and for logging into SP.
emoticon

Edited by: KRISZTA11 at: 3/4/2017 (04:56)
Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


297 Maintenance Weeks
 
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JACKSGIRL85's Photo JACKSGIRL85 SparkPoints: (8,127)
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1/12/17 6:05 P

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i use to never give myself credit. now i LOVE being responsible for the daily choices i make! keep SPARKING! emoticon

Learning to care for myself like I would for my grand babies :)


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KRISZTA11's Photo KRISZTA11 SparkPoints: (98,604)
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1/8/17 7:22 A

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Great job, Cat and Karen, you are doing great!
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


297 Maintenance Weeks
 
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KAREN25's Photo KAREN25 Posts: 271
1/7/17 7:55 A

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Just started Day 4 today. I was pretty proud of myself yesterday. I had planned for ice cream, had it entered in my food log, ended up passing on it. I had a great dinner, didn't overeat, was comfortably full, so I just stopped eating and was able to say no thank you for that planned ice cream. Now that was a first for me. And boy did I ever give myself credit for this one! I really struggle with the all or nothing mentality. I am loving this pink book! I have gone from total ambivalence to rolling my head into the game of getting my health squared away. I'm trying to follow every day's checklist to the best of my ability. Being a procrastinating perfectionist sure has set me up for my self critical mind set. I'm going to really work hard on this one! And I am giving myself and my Fellow sparklers credit for posting on this thread! Well done!

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MTN_KITTEN's Photo MTN_KITTEN SparkPoints: (112,678)
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1/6/17 6:19 P

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I'm an optimist ... most of the time. When I am trying my best to lose weight ... well I can be a she-devil ... to ME. So Day 4 of Beck Solution ... give yourself credit for the things done "right" that will get you to your goals. Hmmm!!!

Yesterday was a tough day which has spilled into today. So I have been vigilant over my behaviors. I can be black or white, all or nothing ... when it comes to "being" on track. So this lesson is gonna be hard won.


Edited by: MTN_KITTEN at: 1/7/2017 (09:36)
Cat

Life is not about waiting for the storms to pass...
it's about learning how to dance in the rain.


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DI_NAMIC's Photo DI_NAMIC Posts: 2,550
1/2/17 3:48 P

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I can do this in my professional life. I need to work on it personally.
An area to be developed!

Diana UK GMT (EST + 5hrs)

Delighted to be a 'Determined Daisy'.
'Defeat is a temporary condition. Giving up is what makes it permanent.'



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SPLORI's Photo SPLORI Posts: 2,347
12/13/16 2:34 P

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Gave myself credit all day. Made me feel good. I do more right than wrong.

TOPS Hugs
Lori
Eastern Standard Time USA

Consult not your fears,
but your hopes and dreams.
Think of not about your frustrations,
but about your unfulfilled potential.
Concern yourself not with what you have tried and failed in,
but what it is still possible for you to do.

Pope John XXIII


Co Leader of team TOPS in Sparkpeople
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ndividual.asp?gid=8008


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OHMEMEME's Photo OHMEMEME Posts: 523
11/15/16 8:12 A

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Let's give CREDIT to everyone here for posting!

Today I give big CREDIT to myself for over 5 years of planning, prepping, eating a packed lunch for work! Maybe not every single day was a great day but heck I have been very consistent! No matter the ups and downs on the scale, the binges (which are less and less), the choice to eat unplanned food on occasion, CREDIT! CREDIT! CREDIT! for consistently packing my work lunch! Retiring in May! New lunch plan will be needed!

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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POSITIVEHOPE's Photo POSITIVEHOPE Posts: 1,620
11/14/16 11:33 P

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IMHO, taking credit or celebrating everything you do on the journey is THE MOST important step.

Many of us have been way too good at using willpower alone and mercilessly beating ourselves up after even a minor slip up. We know it doesn't work yet we repeat these actions like robots.

Following Beck this time, I found that taking credit offsets for all those small energy draining steps in planning, shopping, eating the plan, tracking, confronting sabotaging thoughts, enduring hunger and food desires. Credit provides the energy for the journey just a food provides energy for our body.

Remember how good you felt the first two weeks. Find ways to give yourself credit to keep that feeling going.

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11/14/16 9:56 P

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Today I gave myself credit for reading my reasons to lose weight, eating everything while sitting down, taking the stairs, going for a walk at lunch time, and going to bed feeling hungry.

Monica

Central Time Zone


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KRISZTA11's Photo KRISZTA11 SparkPoints: (98,604)
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10/19/16 3:03 P

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I'm glad you joined the reboot!
It is great you are more aware of mindless eating.
Noticing during is the first step towards noticing before, so you are on your way.
emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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10/19/16 9:05 A

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I haven't been doing the steps because I haven't been sleeping well, so I was lacking in motivation. But I'm ready to try again.

A friend who's also going through these Beck Steps noticed that I skipped this one. I skipped this one because I don't always feel right patting myself on the back for trying to lose weight. God wants us to be humble. I do think that God wants us to care for our bodies, but I think it's wrong to make it an obsession.

Our inward beauty is more important than our outward beauty.

Having said that, I'm going to pat myself on the back for trying to getting back on track -- Even though I haven't been checking into SparkPeople lately, I have been a little more careful about my eating habits, I have been weighing myself everyday, and have been getting 4 to 6 hours of planned exercise in per week for the last month. I have managed to lose a few pounds since we started, pounds that seem to be staying off, so I'm pleased.

I'm also more aware of how much mindless eating I do while standing up than I was before, so that is an improvement as well. I have to catch myself BEFORE I mindlessly put something in my mouth, not after. This is a hard thing to do when you are preparing food for others.

OHMEMEME's Photo OHMEMEME Posts: 523
10/14/16 7:47 A

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While reading my ARC this morning my #5 hit the bullseye...I will feel as if I have accomplished something important. When I lose and maintain the weight it's because I did it. I get the credit. It is no one else's responsibility what I choose to eat or how much I weigh. When I achieve, I get the credit.

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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10/13/16 10:04 P

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I am a fan of immediate gratification myself!

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10/13/16 10:57 A

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I used to wait until the end of the day and look back and give myself credit on a credit app on my phone. That was ok, but, I find it works better for me to give myself positive self talk as credit as soon as I recognize the behavior. That works better for me!

Edited by: DAISYBELL6 at: 10/14/2016 (09:54)
Nancy C (Daisy) - Colorado
Life is Good.

"I don't have a runner's body, but I have a runner's heart - and that is all you need. "
Army Sergeant Jennifer Morris, Runner


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10/5/16 3:15 A

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June, thinking of your feelings about your child sounds to be a good way to have similar loving feelings towards yourself.

Lynn, I loved your simile of someone complimenting you and then taking it back - so clear, and still we do that to ourselves.

emoticon

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


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LPACE1049's Photo LPACE1049 Posts: 1,249
10/5/16 1:51 A

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This is harder than I imagined. I give myself credit but then think, I still could have done better. Lord, if someone else gave me a compliment then took it back, I would be mad. Got to work on treating myself as I would a friend.

Edited by: LPACE1049 at: 10/5/2016 (01:54)
Lynn - TX
11/28/2009- 308 05/30/2016- 183



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10/4/16 11:10 P

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It is hard to find the right balance in giving oneself credit, because it is hard to self-assess. We are too close. When is it credit due and when is it self-glorification?
We are usually harder on ourselves and our mistakes than we are on someone else. Giving ourselves credit requires being mindful of our actions. That's a good thing. Treating ourselves kindly is also a good thing.
When I think I am being too hard on myself, or am feeling down or negative, to get myself back to positive, I think of my children, and how I would want others to treat my children, I would want them to be kind and positive and encouraging and give them credit for the efforts and choices they make. And then I think, that is how I should treat myself.



Edited by: JUNEPA at: 10/5/2016 (12:15)
June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


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STRONGDAWG's Photo STRONGDAWG Posts: 1,348
10/4/16 8:43 P

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I started to write a response here and then realized that I was writing a blog. So, if you are interested, here's the link. (Hint - I done good.)
www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=62
46446


Edited by: STRONGDAWG at: 10/4/2016 (20:43)
She believed she could so she did.
- R.S. Grey


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JEANKNEE's Photo JEANKNEE Posts: 15,708
10/4/16 5:48 P

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Is it conditioning? Do we feel boastful for acknowledging what we have accomplished?

For me, my response to both of those questions would be, "yes." I find it incredibly difficult to give myself credit. If I think of it as simply acknowledging what went well during the day, that works for me. And, like Sue said, "I need to remember that when I give myself credit asap for doing something right I can more easily see my slip ups as momentary mistakes instead of earthshattering events." Kriszta's reference to slipping into hopelessness speaks to me.

Decades ago I was in a very negative mental space. It seemed that all experience slipped into feelings of hopelessness for me. Consistent acknowledgement of things, no matter how small they seemed and as ridiculous as it felt, turned the tide on the feelings of hopelessness. That negative self talk that was ever present then, is rarely heard now. These techniques work!

Jeanne
Pacific Time Zone

Max Lifetime Weight, 211
SP Start Weight, 206.8
Maintaining since June 2014
Initial Goal Weight, 144
Current Goal Weight, 121 (+/- 3% = 117.37 124.63)


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AZULPAPEL's Photo AZULPAPEL Posts: 207
10/4/16 4:05 P

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I'm in the same boat, Kriszta - this is the chapter I tend to space out, lol. But I do try to be a friend to myself most days. I feel silly gushing about minor accomplishments, but a simple, "Hey, I did this; nice!" definitely has a cheering effect on me. It's good to have a reminder of that.

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10/4/16 2:54 P

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It is good I re-read this chapter, I almost forgot about giving myself credit for things well done.
I wrote a new Response Card for this:

Sabotaging thought:
These are small things, not worthy of credit.
Helpful response:
Giving myself credit for things I did well reinforces skillful behaviors,
and protects me against negative spirals leading to hopelessness and giving up.

Kriszta

Goal weight:
58 +- 1 kg /// 128 +-2 pounds
CET (Europe, Hungary)

Maintenance Lessons Learned:
-go on with the healthy lifestyle learned in weight loss phase
-just add healthy foods gradually to stop losing
-work out every day - 30-60 minutes is enough to maintain weight and good mood
-do not try to balance overeating by extreme workouts, it is not going to work
-avoid overeating, instead of satisfaction you get stronger cravings


297 Maintenance Weeks
 
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FUNLOVEN's Photo FUNLOVEN SparkPoints: (49,211)
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10/4/16 8:36 A

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I think giving ourselves credit is hard for many of us. When I read Day 4 I saw myself in a couple of the scenarios that Beck gave - 1. At the restaurant I try and try to resist until I finally give in because the social setting is too stressful, I have had to wait too long for my meal to arrive, I am feeling sorry for myself. 2. I also see myself as the person who doesn't deserve credit b/c I shouldn't need credit for doing the things I am suppose to be doing or I should wait to get credit until I have reached the end.

I need to remember that when I give myself credit asap for doing something right I can more easily see my slip ups as momentary mistakes instead of earthshattering events.

Sue

Michigan - EST

"Live life to its fullest and make the most of every day."


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10/2/16 11:05 A

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I like this one, too.
We are always ready to kick ourselves in the butt but not ready to pat ourselves on the back.

Donna
from Bernville, PA
BLC 27-28-29-30-31-32-33
Powerful Prism Panther team
Focus....Eat right & keep moving!!
Eastern time
2017 Spring 5% Challenge EL for Champions in the Kitchen


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SERIOUSLIM's Photo SERIOUSLIM Posts: 1,852
8/31/16 2:01 P

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I love the idea of giving myself credit for constructive behaviours.
Right now it is difficult to get the feeling of owning them, but i am confident that in time, it will become easier. And it will certainly contribute to a better self-image and self -esteem.
I am glad to have restarted "Beck". How easily I tend to forget certain concepts.I do need the reminder.

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SANTANOMA11's Photo SANTANOMA11 Posts: 296
8/11/16 2:09 P

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I use my little knitting clicker and am loving all the credits that I earn throughout the day

"Think you can, or think you can't... either way, you're right." - Mark Twain
"Fall seven times, stand up eight." - Japanese Proverb


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NANCYST's Photo NANCYST Posts: 10
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Ha. This one is easy for me, too. And fun. The difference now is understanding what to give myself credit for-- not the number on the scale, but the behaviors.

Nancy


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RATTOAC's Photo RATTOAC Posts: 115
3/14/16 1:00 A

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Thankfully I love giving myself gold stars and pats on the back when I'm doing well. I make sure I voice my accomplishments to my partner who can also give me thumbs up for good dieting and health decisions.
Over the past few weeks I've made such healthy choices. I eat fresh fruits and veg every day, and have almost cut out meat. My number one contributor to my success so far is keeping track of my calories each day. I'm gonna keep making good decisions...and treat myself once I hit major milestones. Ex: after a long week at work but still
Asking good choices I treated myself to a massage this weekend! Glorious!

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SEAWAVE's Photo SEAWAVE Posts: 1,419
1/13/16 3:19 P

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Just blogged about today's success, and giving myself credit. Welcome any feedback you may have, as this (i.e. giving myself credit) is still something I struggle with. I don't seem to recognize the good things I do unless they are really out of the ordinary (again, see the blog).

On to Day 5 in Beck Pink!

SeaWave
Spring Starfish - EDT

Solvitur ambulato

I am who I chose to be. Stronger. Leaner. Further. Fierce.

Because I love...

Whether you think you can or you can't, you're right.


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PRESSINGON3:14's Photo PRESSINGON3:14 SparkPoints: (114,975)
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12/23/15 11:17 P

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I just found these threads of team members thoughts going through each day. AWESOME!

I am taking a couple of days to absorb day 4 as well as take in the other days a little more.
A couple of things I have given myself credit for in the past two days:
*walked in place while doing ironing - about 20 minutes of walking in place rather than just standing.
*did not eat all of the pasta served in delicious Napoli's dish. I was able to talk with DH and leave the remainder of pasta sitting without desiring to finish it.

Pressing on! emoticon

Ever pressing on to be consistently persistent/persistently consistent
*��)
�.���.�*��) �.�*�)
(�.* *Barb.�*




What feels like a sacrifice now will feel like an investment later on. -Andy Stanley "The Principle of the Path"

Healthy eating and exercise are my refuge, my sacrifice in an investment.

Unless our heart gets a passion for the new lifestyle we have created, it won't change who we are, just what we do. - Ju


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SEAWAVE's Photo SEAWAVE Posts: 1,419
12/23/15 3:03 P

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Up to Day 4 and WOW, is this ever HARD! I read the first couple of pages on this thread, and I see I'm not alone in having trouble giving myself credit. Things I would applaud in other people, I ignore when I do. So here goes:

Today, I'm giving myself credit for
* my tenacity
* reading my ARCs before eating (and adding to them - I'm up to 23, and foresee that I could easily go to 100!)
* eating well, and following my nutritional requirements

In reading through the thread, I've found a couple of things that will support me in giving myself credit, namely:
* a "golf counter" type bracelet or keychain
* a "Credit Journal" . I think it will also be helpful for me to review this when my heath issues rear their ugly heads, to show that there are things I can do!

You ladies are full of emoticon

SeaWave
Spring Starfish - EDT

Solvitur ambulato

I am who I chose to be. Stronger. Leaner. Further. Fierce.

Because I love...

Whether you think you can or you can't, you're right.


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FLYINGHAWK1952's Photo FLYINGHAWK1952 Posts: 149
10/19/15 7:21 A

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Day #4: Give Yourself Credit. This chapter comes at just the right time! Day 3 was more challenging than I would have thought. However, I did succeed throughout most of the day. So instead of seeing failure, I see 3/4 success!!!! Yea me !!

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SEAJESS's Photo SEAJESS Posts: 3,803
7/22/15 11:59 A

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emoticon AnitaJJ, those are all big deals.

emoticon I'm giving myself credit for staying on my run-walk training plan even through the gawdawful heat wave and the sprained ankle setback.


Jess
Seattle WA

The beauty of the mountain reveals itself only to those who have climbed it.

Antoine de Saint Exupery -


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MAUITN's Photo MAUITN Posts: 14,848
6/4/15 7:51 A

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I'm working on this, but already think I do a fair job.

Earnie - Monteagle, TN
5% Spring Champions in the Kitchen Challenge
2017 5% Spring Challenge
5% Winter Champions in the Kitchen Challenge (In-progress)
2017 Winter 5% Challenge
Central Standard Time

I would love to live like a river flows, carried by the surprise of its own unfolding. -John O'Donohue

www.flickr.com/photos/8894287@N06/

If something is holding us back, today is the day to begin to push back. Today is always the best day


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ANITAJJ's Photo ANITAJJ Posts: 36
4/17/15 10:06 P

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Day 4: Giving myself credit... I've been giving myself credit for reading my advantage cards, eating on plan, walking, eating sitting down.

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ROSE_BUD's Photo ROSE_BUD Posts: 83
4/16/15 7:58 A

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DAY 4


Im giving my self credit today for

💋Restarting BDS
💋Reaching day 4 and sticking with it
💋Working on my food plan today
💋Reading my ARC regularly
💋accepting that I am worthy of crediting myself

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MAZZYR's Photo MAZZYR Posts: 9,162
2/1/15 7:48 A

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Give Myself Credit

Today I'm giving myself credit for getting back on track, making SparkTime, the willingness to plan and track what I'm eating, reviewing Beck.

Mazzy


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GLORY2WALKWHIM's Photo GLORY2WALKWHIM SparkPoints: (22,546)
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1/4/15 12:03 P

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Thank you for the reminder of the response cards .. They are tucked away thus I will need to get them back out. I have them on a spiral rolledex which I sit on the bathrm. counter and used to be faithful to choose a topic then focus on it for a few weeks. emoticon



How to Know God Personally! www.ccci.org/wij/index.html

Don't do anything when you're dieting that you aren't willing to do for the rest of your life!"

Praying On the Full Armor of God
crossroadsnow.org/downloads/PrayingO
nTheFullArmorOfGod.pdf
SANDICANE's Photo SANDICANE Posts: 3,395
1/3/15 9:13 A

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Oh my gosh...giving myself credit is the HARDEST Beck item!

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PAMAPPLE's Photo PAMAPPLE Posts: 10,681
10/23/14 5:27 P

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I am giving myself credit for packing salads for dinner, making soup during the weekends and eating packing it for lunch, and raking mounds of leaves today.

~Pam~ Michigan EST time


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SLENDERELLA61's Photo SLENDERELLA61 Posts: 9,923
10/8/14 9:28 A

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Giving myself credit for maintaining my 80 pound weight loss without tracking for 10 months now. (I did track for 5 full years and could not have lost the weight without it.)


My Keys to Success = Tracking! Super Foods! Step Up Cardio! And most important: Quit Quitting!!

www.sparkpeople.com/blog/blog.asp?po
st=86_pounds_down_marsha_is_one_active
_grandma


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10/7/14 9:41 P

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Slender that sounds just like me .. you are an encouragement for me tonight!


How to Know God Personally! www.ccci.org/wij/index.html

Don't do anything when you're dieting that you aren't willing to do for the rest of your life!"

Praying On the Full Armor of God
crossroadsnow.org/downloads/PrayingO
nTheFullArmorOfGod.pdf
MAZZYR's Photo MAZZYR Posts: 9,162
6/8/14 4:37 P

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Giving myself credit was part of my plan. It's a habit that I need to re-establish. I do so many good things for myself. It's time to give myself credit again.

Mazzy


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Topics: Last Post:
Day 21: Get Ready to Weigh in 3/23/2017 2:07:22 PM
Day 8: Create Time and Energy 5/28/2017 12:11:18 AM
Day 18: Change Your Definition of Full 3/19/2017 9:45:31 PM
Mindful eating 7/31/2016 1:45:32 PM
Day 3: Eat Sitting Down 5/24/2017 3:33:26 AM



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