After the fact
Go through this same basic process whenever you have done something you wish you hadn’t done. Describe what happened and why you think it happened, and then put your words under the microscope, as above, changing your words to "I" statements to form solutions.
Try to do this every day, or whenever you are having a problem. It won’t take long for you to automatically think in "I" statements, and your odds of avoiding problems and finding good solutions will increase dramatically.
For more ideas on putting yourself in charge of your weight loss success, read The Challenges of Maintaining a Healthy Weight - Part 3
This article is Step 1 in SparkPeople's Mind Over Body series, a 10-step program to ending emotional eating and creating a permanent healthy lifestyle. View the full series here or continue to the next step.