Food Log, etc.
Day of the week:
Any other eats, planned or spontaneous?
What tidbits did you get from today's phone session? If no phone session, put n/a.
What thoughts hijacked--even just briefly--your mind today? Include all unhelpful thoughts, not just ones related to food.
For each lizard-brained thought listed above, come up with at least one antidote (competing response).
List at least two compelling reasons to lose weight (different ones from yesterday, please).
Savor today's successes--food and otherwise.
Did you eat slowly while seated (but not driving) for each meal? If not, enter your permissive lizard thoughts.
List at least two reasons to stick to your food plan (different ones from yesterday, please).
Did you have any cravings or unplanned-eating urges today? If so, what cue preceded them (visual, thought, time of day, etc.)?
What planned exercise did you do today? If none was scheduled, put "off day".
What n.e.a.t. activities did you do today?
What did you do today to strengthen your willpower? What urges did you resist?
R&R: if you ate off your plan today, what went wrong (reflection) and what could you have done differently (revision)?
What permanent weight loss strategies did you employ today?
watched a video
read helpful information
cravings work sheet
took food with you
made a food plan for special situation
phone session with Caroline
other unique strategy (please expound under "special assignments"
Anything else you want to add? Or, put Special Assignments here.
Gratitude & Mindfulness: reflecting on your day,put down three things you enjoyed or appreciated.
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