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Beck Trek - Chapter 8 - Day 27 - Master the 7 Question Technique - UPDATED

Wednesday, September 23, 2015

Todays assignment is to answer the 7 questions about each of my sabotaging thoughts. I have chosen to focus on my weekend issues and those times when I just flat out just want to eat. The two are closely intertwined.

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"I can't lose weight or even maintain my weight on the weekends." (Predict the future negatively without considering other outcomes; telling myself things I don't really believe at other times )
THINKING ERROR? NEGATIVE FORTUNE TELLING, SELF-DELUDING THINKING
DISPELLING EVIDENCE? I've maintained my weight or lost weight 5 weekends in a row. There are other times when I know this isn't true.
ANOTHER WAY TO VIEW THIS? I can maintain my weight or even lose weight of the weekends if I plan well and track my food.
MOST REALISTIC OUTCOME? I can tell myself "no choice" and strengthen my resistance muscle. The weekends will no longer destroy the hard work I put in during the week.
EFFECT OF MY BELIEVING THIS? Possibly regaining all the weight I have lost...or at the least constantly struggling with the last 10 pounds.
EFFECT OF CHANGING MY THINKING? No longer struggling with the last 10 pounds.
WHAT WOULD I TELL A CLOSE FRIEND/FAMILY MEMBER? I know that you can lose or maintain your weight on the weekend because I have seen you do it. You are in control. You can decide to tell yourself "no choice."
WHAT SHOULD I DO NOW? Keep planning and tracking my food on the weekends.


"I want it, I deserve it, and I don't care." (Linking two unrelated concepts to justify eating)
THINKING ERROR? JUSTIFICATION
DISPELLING EVIDENCE? I may not care right now, but I will care later.
ANOTHER WAY TO VIEW THIS? Food is not a reward. I deserve to be, and I want to be slim and healthy more than I want the food. My reward is a healthy happy life.
MOST REALISTIC OUTCOME? I can tell myself "no choice" and distract myself with other activities.
EFFECT OF MY BELIEVING THIS? If I believe it, I will give in and eat the food. I will feel bad about it later and it will impact my weight negatively.
EFFECT OF CHANGING MY THINKING? If I don't give in, I will strengthen my resistance muscle. I will feel good about my decision and proud of myself. I will maintain my weight, or lose weight.
WHAT WOULD I TELL A CLOSE FRIEND/FAMILY MEMBER? You deserve to be slim and healthy and I know how much you want it. Think about how much you want it and tell yourself "no choice." Distract yourself with other activities and read your response cards.
WHAT SHOULD I DO NOW? Distract myself with other activities, tell myself "no choice," read my response cards. If I am having a craving, it is not an emergency and it will pass.
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