Skip to main content

Day 4 - Beck Diet Solution, Give Yourself Credit

This is one of my favorite Beck days.  Learning to give myself credit did feel a bit weird to me at first.  But once I got into it I started to really enjoy it!
1. It Feels Good to Brag and Celebrate Your Accomplishments
Guess what - you deserve credit for everything you do that brings you closer to your goals, no matter how insignificant it seems.  I don't think it even has to be food related!  Yes, give yourself credit for buying healthy foods, sticking to your plan, doing your workout.  But don't hesitate to give yourself credit for every accomplishment as well!  Did you finish that work report on time?  Did you manage to save a bit more money this week?  Did you make your bed?  Hug your family and tell them you love them?  Yes, give yourself credit for all of that!
Beck suggests a number of ways you can keep track of your credits.  My favorite way is to keep a daily list of everything I'm proud of.  Here's an example of one I did a few years ago:
Credit-Worthy Moments

J  I wrote the BDS update.
J I did my bike/swim workout.
J  I did the laundry.
J  I washed the dishes.
J  I got back on track with my eating after going off plan yesterday.

J  I helped son do his homework and he did it before using the computer.
* *used star to show accomplishments that also benefit my son  
2. Get Focused on Your Accomplishments, Not Your Obstacles
Celebrating your credits helps get you into the mindset of positivity, self-confidence, and perseverance that successful dieting requires.  Now you're not focusing on all the obstacles or how far you might have to go.  Now you're focusing on your power, all your abilities, every thing you can do right at this moment!  Every time you celebrate a credit, you're saying to yourself - "Yes I CAN do this!  I'm awesome!  I'm powerful!"
3. Have Fun Creating a Reward System
Beck tells us that we can also celebrate our credits by creating a reward system, which I also love.  You might choose to start a "credit jar," where you throw spare change or bills every time you earn credits.  When you've saved up enough, you can go reward yourself and buy a non-food treat that you wouldn't normally buy.  Maybe a piece of jewelry, day at the spa, new clothes, movie ticket - whatever inspires you!  This also creates a good reminder system for pampering ourselves.  Sometimes we work so hard and become so overwhelmed by stress that we forget, or don't give ourselves permission, to put ourselves first and disappear into our own healthy escapes for a while.
Labels:

Comments

Post a Comment

Popular posts from this blog

Jimmy - 2/1/20

I dreamed of my Jimmy last night.  It was one of those dreams where it was all a mistake.  He hadn't really died.  He was at some nursing home and they were trying to find him for me.  Then in another part of the dream he was running around randomly spraying a hose.  Being that goofy Jimmy that he was.  I was hiding from him, terrified.  Then he popped up in front of me and sprayed some in my face, and I just laughed.  I hugged him hard.  Then in another part of the dream I was lying with him on the floor of the den in my grandparents' house, where sometimes I would just fall asleep in contentment.  I was leaning against my Jimmy.  I could feel myself leaning against him.  Then I woke up and saw I was leaning against the big pillow instead. Wow I love you Jimmy.  Always will.  Never was anyone like you before, nor will there ever be again.  This was not my first "it was all a mistake" dream.  I gu...
Post a Comment
Read more

Pariah

so burnt out looking to socialize i take a few sips of the libation my senses heighten i just listen to the sounds of the room frenetic chatter all around me right next to me within inches of me the drink feels like my only friend that's how i know i'm going into a dark tunnel triggering all the worst in me people jabbering on like robots not talking to let people in but to keep people out like me how different this is from the days i wandered through Demarest Hall at Rutgers vibrations all around were pulling me in urging me to make merry with them with no alcohol in sight just love proliferating.... everyone was welcome everyone was celebrated and then there was tonight the chattering all around me me just sitting there invisible i tried to reach out tried to connect tried to feel like it felt when there was no barrier just acceptance no judgment but they turned away back to the safety of their own whatever that means so i put a stop to it i put my drink on the bar i walked...
Post a Comment
Read more

"Do not pity the dead..."

My son and I had read the first three Harry Potter books together a few years ago.  I had also seen the first two movies in theaters.  2001 was a watershed year for me, containing many significant events in my life.  My then-fiancé Jim and I went to see the first Harry Potter together, five years before our son would be born.  Jim was also excited about the soon-to-be released Lord of the Rings movie - he had read the books 12 times.  He said the books were assigned for school, which he wasn't too happy about at first, but then he really got into them. After seeing the first two movies though, I shied away from the Harry Potter series.  I could tell from the parade of headlines, previews, and news snippets I caught here and there that the story was getting more complex, grim and violent, which didn't appeal to me.  In 2011 however, just before the release of the final movie, we had a membership to Universal Studio/Islands of Adventure and frequente...
Post a Comment
Read more