Take that step into future! 😉
Do you remember our previous steps about sabotaging thoughts? 🤔 Have you managed to work on them and create your helpful recreation or helpful reaction? 🧐 If yes – wonderful! 🤗 Now start using them in practice.
Here are some examples of sabotaging thoughts and answers to them taken from „The Beck Diet Solution: Train Your Brain to Think Like a Thin Person” book by Judith Beck 📖
➡️Situation: Reaching your goal will affect your family’s life 😐
🧠Sabotaging thought: I can’t put my needs first above the others 🤷🏼♀️
❤Helpful reaction: I can try reaching for goal that is imporant to me.Time to start thinking about my own needs 👊🏻. My family should eat healthy too, limit fattening products, it will be good for them as well. 😊
➡️Situation: You don’t let yourself have any satisfaction until you lose as much weight as possible 😬
🧠Sabotaging thought: As long as I won’t reach my target weight I won’t feel any satisfaction. I don’t deserve any prizes until I lose as much weight as possible 🙄
❤Helpful reaction: I need to learn to be happy about small successes 🤩. Celebrarting every 2 kgs lost will make me feel better and will strenghten my belief in myself! 😎
➡️ Situation: Temptation 😟
🧠Sabotaging thought: I deserve to eat anything that I want 🤷🏼♀️
❤Helpful reaction: If I want to benefit and stay thin I can’t eat anything I want. It is more important to lose weight and feel good than to spontanously decide what to eat 🤗
Remember, those are only examples (although I really am often in situation nr 3 😅😳) that should help you understand the idea of creating helpful reaction/supporting thought for sabotaging thought 🙂.
Create your helpful reactions that fit your individual situation and personality. You are the expert of yourself! 😚
Next week: Appreciate your hard work!
Source: @chodakowskaewa‘s new book “90 days – design your tomorrow”