Hello everyone.

[Guest guest]

Hello new friends,

My name is Lynn. I have recently been listening to IOWL while driving and

on my walks. I recently listened to the episode where tells the Jack

Nicklaus story and discusses the do-over. I had an opportunity to use this

new skill last night and repeated my script this morning - imagine reframing

an " over eating experience " as an opportunity for change!

Yesterday was a good day overall – all the way until around 11pm! I got the

idea that I wanted cereal. Cereal has been a trigger lately. I knew it was

risky, but the rationalizing-monkey mind kicked in, and I gave in. I ate

the cereal, then crackers, then butterscotch chips. Cereal was last night's

gateway drug! Worse – I ate in bed – so I ate when I was not hungry and I

ate away from the table. After the chips, I stopped. I gave myself credit

for stopping and gave myself a " do over " .

Here is a basic script I have been practicing with. I have used it both

after a slip up and before I have " given in " . I guess it can be adjusted

and used for just about any mental rehearsing or do over needed.

The Before or After Do Over

• I am having a craving.

• I place my hands on my stomach, gaze downward, and check in. How am I

feeling? I notice that I am not physically hungry.

• I remember that I have eaten healthfully all day and I notice how good

that feels.

• I notice that the desire to eat is only in my mouth and mind (not in my

gut as real hunger).

• I label my desire “craving”.

• I imagine how I would feel over time if I gave in to the craving. Maybe a

moment of pleasure on the lips – *taste is a temporary sensation*. Not a

good feeling over time. I prefer good feelings over regret.

• I choose to wait out the craving, I utilize my list of " instead of eating

distractions " and spend the next 20 minutes doing something other than

eating.

• At the end of that 20 minutes I notice that I feel great, that I am no

longer craving and I move on.

• Each time I walk away from a non-hunger craving I strengthen my self care

muscle.

Lynn

" Put your heart, mind, intellect, and soul even to your smallest acts. This

is the secret of success. " – Swami Sivananda Saraswati