The big thread of excuses

girlviernes

The point here is to work through the excuses that we make and any problematic thinking. You can do it however works for you, but below is one possible structure...

The thought/belief/excuse:

What happens when you buy into it (emotions and actions):

Evidence for/evidence against:

Reframe/new way of thinking:

New emotions and actions:

girlviernes

The thought/belief/excuse: It's OK to eat one more, it will help me feel less tired.

What happens when you buy into it (emotions and actions): I eat food I don't need, momentarily feel better, but it doesn't last beyond a few minutes. Feel dissapointed that my progress is stalling. Am eating in ways that aren't helpful to managing my insulin resistance.

Evidence for/evidence against: It's true I usually feel better, but it's very short term.

Reframe/new way of thinking: It's important that I eat in ways that will best help my health in the longer term which over time will lead to less tiredness, in the meantime I can go for a walk, take a brief break, or try to get my energy up with some music and completing a work project. Briefly: stick to the plan and address tiredness more directly.

New emotions and actions: I feel hopeful about feeling physically better in the future. New action is to take a break, go for a walk, listen to music and look for a work win.

AliciaJade93

The thought/belief/excuse: I will work out tomorrow/one day doesn't matter/tomorrow I'll workout extra 30 mins or go for a longer walk after exercise

What happens when you buy into it (emotions and actions): I lay around thinking tomorrow I'll do it/feel bad that I've not worked out then think this is probably the reason my results aren't coming as quickly as I'd like

Evidence for/evidence against: I am good at motivating myself into doing the extra walk/but sometimes it's easy to fall into the same cycle again "tomorrow never comes"

Reframe/new way of thinking: if I'm not going to do my set workout today, at least do 10 minutes, just put my workout clothes on and see how it goes, I have nothing to lose or regret from working out.

New emotions and actions: imagine how I'll feel after the workout, think of the good it's doing on the inside, feel hopeful and happy and gain more motivation from doing rather than thinking about doing!

Cortneyrenee04

AliciaJade93 wrote: »

The thought/belief/excuse: I will work out tomorrow/one day doesn't matter/tomorrow I'll workout extra 30 mins or go for a longer walk after exercise

What happens when you buy into it (emotions and actions): I lay around thinking tomorrow I'll do it/feel bad that I've not worked out then think this is probably the reason my results aren't coming as quickly as I'd like

Evidence for/evidence against: I am good at motivating myself into doing the extra walk/but sometimes it's easy to fall into the same cycle again "tomorrow never comes"

Reframe/new way of thinking: if I'm not going to do my set workout today, at least do 10 minutes, just put my workout clothes on and see how it goes, I have nothing to lose or regret from working out.

New emotions and actions: imagine how I'll feel after the workout, think of the good it's doing on the inside, feel hopeful and happy and gain more motivation from doing rather than thinking about doing!

This is my thought process almost every day! I always feel better after a good workout, so I try to just focus on that feeling!

Love this thread!

Oi_Sunshine

I lack self control and focus for long term goals.

atypicalsmith

At least you admit you lack self-control instead of whining that you don't have time, etc. What are you doing to focus on your long-term goals?

girlviernes

The thought/belief/excuse: It's OK to procrastinate at work, I'll get to it in a bit, I have a lot of time

What happens when you buy into it (emotions and actions): I procrastinate and momentarily feel some relief, but then it's even harder to get started, & it usually means a struggle all day long and lack of sense of mastery

Evidence for/evidence against: I'm actually in the habit of overestimating how much time I have, and if I start off by procrastinating then I never get as much done as I want to

Reframe/new way of thinking: When I have a more open day I'm in the habit of procrastinating, but that doesn't work for me and what I want to accomplish. Just get started and I'll also feel a sense of relief plus will feel good at the end of the day

New emotions and actions: Start my timer and get started on work.