Friday Weekend Warm-up: If you get off track at any point this weekend, IMMEDIATELY RECOVER! You’ll be so proud of your ability to get back on track, instead of mad at yourself for slipping up.
Thursday Think Tip: Are you reading your Advantages List and Response Cards? If you’ve let those things drop off, restart today. They’re critical tools for motivation and will help you remember why all this effort is worth it.
Wednesday Sabotage: Working on healthy eating stinks because the food is so boring.
Response: First, the food doesn’t have to be boring if I take the time to prepare healthy and delicious meals. Second, even if the food is more boring for a period of time, that’s okay! Food isn’t my only source of excitement; besides, all the benefits of losing weight will be INCREDIBLY exciting.
Tuesday Reality Check: It’s important to remember that you need to make eating decisions based on what works for you, not what everyone around you is doing. Remind yourself that what everyone around you is eating is irrelevant, and that if you eat extra, you’ll gain weight, regardless of whether others are overeating, too.
Monday Motivation: Make a commitment this week to focus on the things you’re doing well, NOT the mistakes you may make. Doing so will help you feel better and more motivated daily, which will make it easier to keep moving forward. If you’ve never been someone who can focus on the positives, make 2021 the year that you start. We could all use more positivity in our lives!
Friday Weekend Warm-up: It’s much easier to stay in control when you maintain some type of eating schedule, even during the weekend, so that you don’t wind up just grazing all day. This weekend, don’t let unstructured time become unstructured eating.
Thursday Think Tip: Did you get off track with things like drinking water, meditation, or meal planning during the busy holiday season? If so, TODAY IS THE DAY to restart!
Wednesday Sabotage: I’m just not an exerciser.
Response: Just because I haven’t been able to institute a consistent exercise routine in the past, doesn’t mean this can’t be the time I finally make it a habit. January is a great time to recommit to a REASONABLE exercise plan. I need to start somewhere – a 10-minute walk three times this week – and work up from there.
Tuesday Reality Check: We know 2020 was a weird and often hard year. We can’t know what 2021 brings because so much is out of out of our control. Instead of focusing on what you can’t control, focus on what you CAN control – your eating and your exercise. Those things will make you feel good!
Monday Motivation: If you think, “I can’t believe how much I overate this weekend,” remind yourself: “I can’t change what I ate in the past, only what I eat today and in the future. So, instead of ruminating on past mistakes, I need to focus on making today a great day!”
The Beck Diet Program was developed by Dr. Judith S. Beck with Deborah Beck Busis, LCSW.
Beck Institute for Cognitive Behavior Therapy is a leading international source for training, therapy, and resources in CBT.
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