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Beck Day 4 Give Yourself Credit Part 2

Friday, April 13, 2018

Beck Day 4 Give Yourself Credit

This is a hard one for me. This is going to take more than one day. I am hard on myself. Any slip triggers self criticisms like weak, hopeless and failure.

Beck suggest I create a Good Behavior Jar any put money into it to be used for future rewards. My problem; I’m not materialistic. I grew up very poor and learn early on to be content with whatever I had. I don’t crave or collect things. My family know how hard it is to buy me a gift. I used to love books but now I read virtually.

I am a very positive person toward others but I treat myself rather harshly. Beck says it’s important to learn to give myself credit for everything I do right. There is the sticking point. I know the journey takes lots of HARD work like planning, tracking, resisting temptation, countering sabotaging thoughts, consistency and getting in those fitness minutes. I’ve never seen the work as something I should be rewarded for. Emotionally, the work is like brushing your teeth or putting your clothes away. These are things we do because we are supposed to do them.

Telling myself Good Job for reading my ARCs for eating sitting down seems like an undeserved pat on the back.

Beck says that by continuously giving myself these pats on the back, I’ll reinforce my self-confidence and build an awareness that I am strong and in control.
Unplanned eating gives rise to negative thoughts like feeling helpless, hopeless and overwhelmed.
She says that when I give myself credit every time I do something right, I can more easily see slips as momentary mistakes.

So the HOW to recover from a slip is by giving myself credit for every thing I do right. I’m just not sure how to do that just yet. More tomorrow.

Sabotaging thought
I don’t deserve credit for doing the work of the journey.
Helpful Response
I need to strengthen the part of my mind that believes I can follow this program. It’s only human to slip from time to time. I need to build my confidence to protect me from FEELING helpless, hopeless and quitting.

Okay, I do deserve credit. It would be best, if I gave myself credit for every I do right. Maybe I can get there in baby steps. Right now, I can be comfortable giving myself credit for completing tasks so I created a Helpful Response Card with a list of daily tasks that I will review twice a day with my ARCs. This will reinforce the concept that I do lots of things right compared to the number of slips that might happen. I won’t count them to gain a reward but I will count them as they accumulate. It should FEEL just as satisfying as seeing a savings account grow over time.

Daily Credit for completed tasks today 12/12

Read ARCs 2X.
Read Response cards.
Planning my meals.
Eating sitting down.
Tracking my food.
Drinking my water.
Refraining from eating while standing.
Not eating seconds.
Completing my fitness minutes.
Recognizing triggers.
Recognizing and responding to my sabotaging thoughts.
Reading and blogging Beck.

I need to give myself credit consistently so I am going to count my completed tasks every day when I read my ARCs. I will FEEL satisfaction as the number of completed tasks grows.
Once I build my confidence by giving myself credit, following my journey will get easier.

Good Job, Atta Girl
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Member Comments About This Blog Post
    1207 days ago
    It sounds like you are gaining a lot of insight with learning to give yourself credit. It's a difficult one for me too, but I continue to work on it. Good blog.
    1209 days ago
    I don't brush my teeth or put my clothes away because I'm supposed to, but because that's what I do. When I was 3, maybe it was because I had to, but over the years they became background tasks, just things I do because I do them. And over time, planning and tracking became things I did because that's what I do. It all starts with doing the things on your list consciously until they become habits, the things that define you. I have been told that my assiduous planning and tracking is OCD, so what? It works.
    1210 days ago
    The later chapter that deal with the inner dialogue were hard for me for the same reasons. Those thoughts are the human condition. We all have those thoughts that we aren't worth, that we are not smart enough, pretty enough, competent, etc. But in reality, you really are just fine.
    1210 days ago
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