Mental gremlins.   

What are your thoughts when you “slip” in your efforts to make a lifestyle change?  The way you talk to yourself can make all the difference.  

Do you recognize the voices of any of the “mental gremlins” below?

Example: 	You worked long hours this week and overate fast food on 3 nights.

Mental Gremlins
C	The Scolder  (“You did it again!  Stupid!  When will you ever learn?”)
C	The Labeler  (“Face it.  You’re a fast food junkie.”) 
C	The Threat Maker  (“Okay.  No food for you tomorrow. ”)
C	The Commander  (“You’ve got a meal plan to follow.  So just do it!”)
C	The Lecturer  (“You know better.  This always happens.  You should’ve brought something low-fat from home.”)
C	Mr. or Ms. Sarcasm (“Brilliant!  Lock you up and throw away the key, and then you might lose weight.”)
C	The Comparer  (“What’s the big deal?  Sue can work all night and not eat a thing.”)
C	The Worrier  (“With your bad habits, you’ll never lose weight.”)
C	The Quitter  (“You blew it!  Might as well give up trying.”)

Here’s how to talk back to those nasty mental gremlins.

1.	First, describe what you did right.  “On four days this week, I stayed under my fat and calorie goals.”
2.	Give information without insult.  Instead of describing what you did wrong, point out what still needs to be done.   “I need to make a plan for dinner on nights when I work late.”
3.	Offer yourself a choice.  “Next time I work late, I can get a turkey sandwich around the corner at the sandwich shop.  Or plan what I’m going to eat at McDonald’s and use the drive-through so I’m not tempted to overdo it.”
4.	Say it with a word or two.  Next time you work late, think:  “Drive-through.”
5.	Describe what you feel, without reference to your character.  “I’m disappointed and frustrated that I went back to old habits.”
6.	Put it in writing.  Put a note on your car’s dashboard:  “Drive-through.”  
7.	Believe in yourself.  Keep the faith.  Say to yourself, with a confident tone of voice, “I can do this.”	

Practice.

Describe an example “slip” from your own life:                                            

What do your “mental gremlins” say?

                                                                                     

Practice talking back:

1.	Describe what you did right.                                                              

2.	Give information without insult (point out what still needs to be done).

3.	Offer yourself a choice.                                                                  

4.	Say it with a word or two.                                                              

5.	Describe what you feel (no reference to character).                              
 
6.	Put it in writing.	                                                                         

7.	Believe in yourself.  Say to yourself, in a confident tone, “I can do this.”