Recently I learned about performance statements. It's something you repeat to yourself throughout the day and keep top of mind. They may be something like these:
When I feel like having seconds, sweets, or snacks, I will remember that having regular meals helps keep me healthy. Or,
When I feel like having a cookie at the office, I will enjoy a delicious cup of tea instead
The key is to replace a bad habit with a good one, and the replacement should always be positive (i.e. avoid using the word "don't").
I've found this to be a surprisingly helpful tool. Does anyone else have any other mind tricks they use?
Performance statements
Moderators: Soprano, automatedeating
For some reason, when I repeat "no snacks, no sweets, no seconds," to myself, silently, I touch my thumb to my pinky (no snacks), ring finger (no sweets), and then middle finger (no seconds). You might see me do this, silently, when I am offered food or see food out at the office. It helps ground me.
I'm a 53-year-old mom and non-profit CEO
I am 5' 7.5"
Began No S at 184#, BMI 28.4 - 9/25/2017
Current weight: 181#, BMI 27.9, 12/19/2022
I am 5' 7.5"
Began No S at 184#, BMI 28.4 - 9/25/2017
Current weight: 181#, BMI 27.9, 12/19/2022
Jenji, that sounds like something from NLP. It's a good tactic.
I used a lot of the thought recommendations from Judith Beck's book, or variations of them. Such as:
"If I give in to this urge, I'll keep this 40-year overeating habit going. I really don't want to live like that for the rest of my life. Just wait for the nice meal I have planned."
"This may feel uncomfortable now, but I'll feel uncomfortable later if I eat now. I'll do something else until it's time to eat."
"I've always given up when it got hard, but if I always do that, I'll never get a handle on this. Stick to the plan when it's the hardest and I'll get the biggest payoff."
I used a lot of the thought recommendations from Judith Beck's book, or variations of them. Such as:
"If I give in to this urge, I'll keep this 40-year overeating habit going. I really don't want to live like that for the rest of my life. Just wait for the nice meal I have planned."
"This may feel uncomfortable now, but I'll feel uncomfortable later if I eat now. I'll do something else until it's time to eat."
"I've always given up when it got hard, but if I always do that, I'll never get a handle on this. Stick to the plan when it's the hardest and I'll get the biggest payoff."
Count plates, not calories. 11 years "during"
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
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- Location: Montana
Neurolinquistic programming. It's been pooh poohed, and I'm no big advocate, but it says that it's good to pair a kinesthetic cue with a thought. If you do it enough, then even just the touch cue can be enough. That idea may not be confined to NLP. It kind of makes sense. Certainly the urge to eat has been paired with countless cues. The meal structure opposes them all, and thus can trigger a ton of them! And having a little extra internal (spoken) opposition and an opposite ritual are fair defenses.
Count plates, not calories. 11 years "during"
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)
Age 69
BMI Jan/10-30.8
1/12-26.8 3/13-24.9 +/- 8-lb. 3 yrs
9/17 22.8 (flux) 3/18 22.2
2 yrs flux 6/20 22
1/21-23
There is no S better than Vanilla No S (mods now as a senior citizen)