When you read success stories about people that have transformed their lives, the common strategy is their breaking of bad habits and the establishment of good ones. Understanding that we humans are creatures of habit is your most valuable tool. Learn how to swap detrimental thoughts for productive ones and hone them into habits, and you’ll have more control over your thoughts and actions than you could have ever imagined.
Catch Your Thoughts: No More Negatives!
The brain is the most important organ in the body… according to the brain! In actual fact, your mind is not as logical as it likes to think; you can shift your own focus or thought patterns simply by willing it. This means that you can have complete control over your thoughts. Below are some of the easy strategies to do just that. Try to work on one of these methods every day.
No amount of guilt will change the past and no amount of anxiety can change the future.
Defuse Negative Thoughts & replace with Realistic Alternatives
When you’re thinking, ‘I hate dieting,’ break down that response into what actually is going on and the upsides that can accompany your negative reactions; ‘I feel nervous going into a fast day because I don’t want to fail. But, I also feel excited when I think about the results that my fast will have on my overall health.’
Accept Negative Thoughts without getting Overwhelmed.
If you come up with a neggy notion, there is generally an element of truth hidden in the web of negative thoughts. You might jump to the conclusion that ‘I am such a failure at fasting’. Okay… maybe you hit a little hurdle today, that’s fine.
Now be realistic; ‘Today I messed up my fast. I feel disappointed right now, but I can make up for it on my next fast day.’ Accept the (small) element of truth but don’t get bogged down; owning up to your mistake takes away the gravity of the situation and turns it into a repairable misstep rather than the worst thing ever. By repeating this response, whenever you get a negative thought in your head, it’s much less intimidating and far easier to fix!
Have Evidence-Based Reactions
It is impossible to argue with a proven fact. Therefore, when your thoughts try to overwhelm you; ‘I can’t get through this fast day’, prove them wrong with evidence. ‘This isn’t my first fast day. I made it through the last one, and I felt so proud. That proves that I’m capable of doing it again and I know from experience that it feels empowering to make it through!’
Shift the Blame
This might sound like a cop out, but it’s not! Realise what is making you think negatively and then associate the negativity with the trigger rather than with you. Swap, ‘I’m too weak to make it through this fast day,’ for ‘Fasting is a really difficult and sometimes frustrating thing to do. It takes a lot of perseverance to succeed!’
Credit where Credit’s Due
When you’re on the right track, remember to reward yourself for your hard work. Non-food related atta-girls are essential for success. Dr Tim Sharp suggests that a reward can be tangible, ‘such as a small gift, a cup of tea or even just a tick on your to-do list. Alternatively, it might be intangible such as a metaphorical pat on the back, or a self-congratulation.’