Implementing Lesson 9:

  1. Your beliefs can make you the best in the world (believing that anything is possible) or they can also drive you to misery (believing that life is not good).
  2. Until you change your beliefs, accept both sides and learn “your lesson”, you will always find yourself emotionally affected by those who disagree with your beliefs.
  3. What you believe will become your reality (not the other way round) and you will be “blind” to what is contrary.
  4. Each belief serves a purpose which can help you grow or it can hold you back.
  5. Replace your limiting beliefs with empowering beliefs for your reality to change!
  6. Be aware that you make decisions not purely based on facts and logic but most of the time from your environment and information that you gather from your experiences (which are often negative) and imagination (which are often very far from the truth).
  7. Make better decisions by setting better goals (focus on being beautiful on the inside rather than on the outside) and by asking better questions (how can I do better next time to help me make better decisions?) to encourage the brain to come up with the kind of answers that will make you feel good rather than feeling shame and guilt.
  8. The untrained brain will continue to follow preconditioned patterns automatically regardless if they are good or bad to keep you in your comfort zone rather than help you reach your full potential.
  9. By consciously directing your mind to focus on what you want rather than allowing the automated part of the brain to take over, you will begin to make better decisions.
  10. To train your focus and to avoid self-destructive decision-making, do 20 minutes of meditation daily.
  11. Your habits of emotional eating and binging have created an automated pattern in the “irrational” part of the brain that brings on the urges to overeat.
  12. Remember the two systems in the brain:
    • System 1: Lazy, slow and limited based on working memory, holding limited amount of information- conscious/ rational/ logical voice in the head (the one we think we are) capable of following instructions
    • System 2: Fast, processing a large amount of information coming in through our sensors keeping some information but discarding most of it based on long term memory of experiences built up over the years- subconscious/ irrational/ automated/ survival
  13. Using the rational/ logical part of the brain takes a lot of effort and that is why the brain turns these systems into automated responses in order to “preserve energy” for other things.
  14. What appears to be extremely challenging and often impossible (to stop overeating), can be achieved by repetition and deliberate practice in the working logical part of the brain until it can be stored and automated and replace the old pattern.
  15. Separate the two systems by “stepping outside” of yourself as an observer (the logical brain) looking at your character (the irrational automated brain), its thoughts and actions so you can control them.
  16. As an observer (logical brain) you can catch the bad thoughts and say:“This is just my automated brain trying to “preserve energy” so I don’t have to think and use my logical brain.But my observer knows well (based on countless experiences), that tomorrow I will not be dieting with plain boring tasteless food (because I never do) and today is not the last day that I can eat all of this “forbidden” food (because it never is).So there is no need to keep eating, let’s have a cup of green tea, brush my teeth, and tomorrow I start the day the same as any other day without punishment and guilt because they only lead to more binging anyway.”
  17. Let the observer practice this over and over again until it becomes automated and you will not get any urges to overeat ever again!

Homework:

Welcome to your Mindset & Body Coaching Lesson 9

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 do the personality test yesterday? If not, why not? And when will you do it?