To improve your commitment, learn to focus on your actions, not just your feelings.
On days you’re not in the mood for exercising or eating right, tell yourself to do it anyway!
Below is a summary that shows the difference between people who are interested in their goals compared to those who are committed. See which category matches you the best.
People who are interested in losing weight
1. Stick with it until something better comes along
2. Take action only if they “feel like” doing it
3. Need to see results in order to stay motivated
4. Blame people or circumstances for their struggles
5. Easily give up when they face challenges
People who are committed to losing weight
1. Stick with their plans no matter what
2. Take action whether they feel like doing it or not
3. Assume that if they stay motivated, results will follow
4. Take responsibility for their own actions
5. Keep going in spite of challenges and setbacks
Today’s assignment: (my comments are in blue)
1. In your diet or exercise plan, identify a task you don’t feel like doing, and then do it anyway! Record it here.
Limiting my lunch choices with my friend, and not eating dessert (carrot cake) just because she wants it. Also, I don’t feel like exercising, but I will DO IT ANYWAY!
2. Notice how it feels to accomplish a goal by taking a “no matter what” approach to it. Describe your reaction.
I plan to talk to my friend about my goals and ask for her support. I also choose to remain strong in my commitment even if she doesn’t support me. Making that decision feels very empowering.
3. Make a list of several actions you plan to stick with today, regardless of how you feel at the moment.
Things I will do NO MATTER WHAT:
Do some level of exercise, even if I don’t feel like it:
Skip dessert with my friend
Drink my water
Stay on my plan
Record my food and exercise in my journal
Excerpted from Day 3 in the book, 100 Days of Weight Loss