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Mark Cooper wrote:Lizzy_F ...In regard to getting back on track in the wake of a lapse, an initial question I would ask myself is why the lapse occurred - was it an intentional, considered choice or an unplanned occurrence driven by environment, situation or other stimuli? Different tactics might apply for different root causes. For example, planning, preparation and practice are almost always the remedy for unplanned lapses. I'm pretty conscientious and have always tended to overprepare, so for me planned digressions actually tended to be a more significant challenge. I would have something along the lines of Rip's Big Bowl Cereal or some WFPB baked confection or some mixture of dates and nuts to "celebrate" something. For me, this tended to send me right into the Pleasure Trap, and I would feel very out of control and even engage in borderline binge-eating behavior (all on "healthy" but very calorie rich plant foods). I really hated how that made me feel, feeling not in control of my behavior was unpleasant and worrying to me. Ultimately, I decided I would rather just completely avoid the Pleasure Trap instead of periodically needing to fight my way out of it. Arriving at that conclusion took quite a bit of time, and many little "lessons". Moving away from the idea that lapses are "failures," and instead framing them as opportunities for learning and growth was a big revelation for me; I was able to see how each stumble, when assessed, adjusted for and ameliorated made my practice stronger and more resilient going forward...
...Think about what you really want, what your most important goals are, and how best to achieve that. Those answers aren't always the same for everybody.Pat yourself on the back for all the successes of this year, treat yourself with kindness and compassion, focus on the future outcomes you most desire, and be well! '
Regarding the concept of “positive self-talk” and how this can be super helpful in making changes …
1) Here is a 3-minute video of Dr. Lim talking about replacing your “inner critic” with your “inner nurturer” The voice inside our heads and how to learn to use it to our advantage - https://www.youtube.com/watch?v=DgaMbFM5kVA/
BIG VICTORY for sure! Hope you are recovering well from that cold, it seems like there have been some really wicked cold viruses circulating this year. A return to calm is nearly always a comforting development, right? "Fine-tuning" seems like an excellent project for the new year.Hjklost55 wrote:But have learned a huge lesson about myself. I CAN DO IT!!! I don’t have to QUIT and start over again.
Very well said, and congratulations for all your successes! I think your dedication to the process AND the recommended pattern of behavior is a real inspiration. A happy, healthy, prosperous new year to you, as well!Gimmelean wrote: Practice make permanent- so it’s better to practice what yields the best results. I learned that I lose weight with my brain. 99% of my focus here is losing and now maintaining weight intellectually by doing my best to follow the science which also helps in channeling emotions related to food. I’ve since lost another 20 pounds and finally donated a dozen pair of pants!
Interesting question! In a sense, I'm reviewing the checklist along with all of you each week as I read and respond to all the week's reports. However, I would say that behaving in accordance with the MWL 10-Point Checklist is fully habituated for me. Thinking back, the last time I had a day that wasn't 10/10 was during the time I was hospitalized in December 2020, over two years ago. I think the fact that the hospital environment makes it almost impossible to act in a way that is congruent with the recommended pattern of behavior tells us a great deal about our broader societal context.Rebecka22 wrote:One question for you Mark, do you still review the checklist weekly or is it just natural for you now? Thanks!
Rebecka22 wrote:One question for you Mark, do you still review the checklist weekly or is it just natural for you now? Thanks!
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