Implementing Lesson 14:

  1. The rules of averages suggest that when evaluating performance, you must rely on track records more than outcomes of specific situations.
  2. Don’t judge yourself based on daily “performance” but look at the big picture, otherwise, in a small data set (looking at a couple of days) you might panic wanting to change your new habits because of doubt.
  3. Instead of forcing yourself to stop binging and fight the urges, get curious about yourself.
  4. Rather than giving up and restricting unhealthy food or committing to a diet, get curious about how would you feel if you ate less unhealthy foods and more nutritious foods.
  5. The interest to observe yourselves is supported by curiosity which is naturally rewarding and it feels good.
  6. Same as the waves in the ocean, your urges come and go… what goes up, must come down.
  7. The more you use food to cover your emotions, the more engraved this habit becomes creating neural pathways in the process.
  8. Delaying and eventually not satisfying the urge with food when you are not hungry, will weaken the urge.
  9. You don’t need to suppress your urges all the time but you need to make that decision with an intention rather than mindlessly indulging because you cannot cope with your emotions.

Homework:

Welcome to your Mindset & Body Coaching Lesson 14

1. Your full name

2. Did you complete today's coaching lesson? If not, why not?

3. Did you exercise today? If not, why not?

4. Did all of your food choices make you feel satisfied today? If they didn't, how can you do better next time?

5. Did you binge today (eat an insane amount of food in one sitting)? If you did, what did you binge on and how much did you eat? If you didn't, go to question 10. 

6. If you binged, do you know why? What foods are you trying to restrict or control? What was the conversation in your head? What emotions did you feel before the binge? And how did they affect your binge?
7. How can you change that conversation in your head next time? What habits can you change to help you move forward? And how can you manage your emotions better next time instead of eating?
8. How did you feel after the binge?
9. What strategies did you use to help you move on? And how long did it take you to move on?
10. What improvements can you celebrate today?

11. Do you have any questions regarding today’s lesson?

12. How do you feel after completing it?

13. Did you listen to and looked at your Daily mindset and affirmations today? If not, why not and when will you do it?