Beck Ch 25 Beck Identify Sabotaging Thoughts
Wednesday, October 26, 2016
Unplanned eating is always motivated by a thought. Food doesn't just jump in my mouth.
Sabotaging thoughts sound like whining!
Ooo, that looks good.
I'm really hungry!
The journey is just too hard.
I can't keep this up.
I don't want to work this hard.
Recognize these thoughts. You just hit an unexpected speed bump. Just like in your car, it's time to slow down. They crop up. You don't always see them coming. And then they're gone.
Hard days just show up. There is NO AVOIDING THEM. It's not you. Everyone experiences hard days, hard moments and hard choices.
That's why we need to memorize those helpful thoughts.
It's hard today, in the moment. Tomorrow will be easier.
When you are caught in the moment, read your ARCs. Remind yourself why you chose this journey.
The journey IS a lot of work. Planning, tracking, thinking and monitoring your thoughts and behavior takes a lot of effort. It can drain your energy and needs to be combated by intentionally taking good care of yourself. Why are you feeling deprived? Feeling deprived comes from forgetting to celebrate the journey and forgetting to reward yourself. Deprivation does NOT come from food.
Has it been too long since you patted yourself on the back or given yourself a non-food reward? Spin the wheel, look at the length of your streaks. Give yourself a goodie for heavens sake. Smile at yourself in the mirror. When you do something to feel good you generate energy for the journey. Fill your tank.
The hard times don't really last long. This will pass. Focus on NOW. No choice, today. Plan and have it tomorrow. This choice, this meal. Get through this choice and you will feel better. Pride strengthens us. Sports teams and military outfits use pride as motivation. Be proud of all those seemingly LITTLE things that make the journey work.
Hard days are like labor. They can be really uncomfortable in the moment but the rewards are great. You are creating a new body and a new life for yourself. Talk about a motivational thought!