Strategies for making diet and lifestyle changes: Part 1. Motivate yourself daily

This is the first of a series of blog posts about different strategies that will help you make changes to your diet and lifestyle.  While we may have a diet all planned out, the kitchen stocked and know what we should be doing, sometimes our head gets in the way and the thoughts we have can sabotage our plans. So each week, we'll look at a different strategy for coping with changes.  We'll try and figure out what to say to ourselves, when we have sabotaging, unhelpful thoughts.


To start off, we'll look today at how to motivate yourself daily.  You can start using this even before you make any diet and lifestyle changes.  Its all about reminding yourself of why you want to lose weight or increase exercise or stop smoking/drinking or.....whatever change you are contemplating.

Maybe you are thinking that you don't need reminding - you'll always remember.   But that's not always the case when temptation arises or you start thinking the following kind of thoughts:

  • it's okay if I eat this
  • it doesn't really matter
  • I've been good all day
  • Just a little bit
  • It's too hard to resist
  • Just a little taste
  • I deserve it
  • Everyone else is eating it
To combat these thoughts or visual temptations, you need to have a written compelling list of reasons as to why you are making these changes.  And then you need to read this list regularly several times each day.

Examples of reasons or the advantages these changes will make in your life could be:
  • losing weight will improve my self confidence
  • I'll feel much more at ease with my partner if I lose some weight
  • I'll be able to join in family activities better without getting puffed and exhausted so quickly
  • I'll be proud of myself for my achievement
  • I can bend down without groaning
  • My health will improve
  • I'll be able to get off/reduce my medication
  • I'll look better
  • I'll feel better about myself
  • I won't have to worry about diabetes
  • I'll be able to go up the steps
  • I won't feel self conscious when I go into a room of strangers
  • I'll enjoy shopping for clothes
  • I can wear more fashionable clothes
  • My husband will stop nagging me
Whatever your reasons are for making the changes you want to make, write them out on one or more index cards. List them all.  Using an index card means that they are all listed on something small enough that you can carry with you. You can put it in a pocket, or a purse or handbag.  

When you've done this - read the card every morning before you have breakfast to create a reminder for the day ahead.  As you read them, think about achieving every advantage. Reading actually makes you reflect more, rather than just recalling them in your head - so take that minute or two and read through each one.  If other advantages occur to you, add them to the list as the days go by.

Now you need to read them again at least once or twice during the day, so consider putting reminders like a sticky note in the kitchen or bathroom or in the car, saying something like "take 30 seconds".  This will act as your reminder to read the list again, and reinforce your motivations. 

You may find yourself resisting reading the cards, but use those reminders and take those few seconds, as the more you do it, not only do you continue to motivate yourself, but you will also build your self-discipline. Go find some index cards now and start writing your "Advantages Card".


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