Week 2 - Beck pink book
Thursday, March 14, 2019
Wow, another week is done!
Day 8: Create Time and Energy - this task was a bit of a nightmare and I'm still working on it. I'm not an organized person and defining a fixed schedule to follow is hard. Said that, I really appreciated the work on defining priorities - it's good to see that not everything I do is really necessary :)
Day 9: Select an exercise plan - it wasn't supposed to be a tough one since I already had a plan that was working pretty well. BUT, I fell in love with yoga and started a pilates class and I need to come up with a new program with a good balance of cardio and strenght training - this is sort of a trial week.
Day 10: Set a realistic goal - I've been doing that since I first read this chapter last year. I found that it suits me a lot focusing more on a short term goal that seems feasible, rather than thinking only to my goal weight - which feels very far away
Day 11: Differentiate between Hunger, Desire and Craving - this is a work in progress. I agree with dr. Beck that probably my weight problems are related to this confusion. To me it always feels like hunger. So I'm repeating the steps she suggests - focusing before a meal, halfway through, immediately after and 20 min after at almost every meal
Day 12: Practice hunger tolerance - THIS WAS EASY! YAY! Last year it felt like an impossible task and last Tuesday it didn't. I was hungry, especially late in the afternoon my thoughts fixated on food quite a lot. But it wasn't impossible and as dr Beck said "Hunger is not an emergency".
Day 13: Overcome cravings - I'm still working on it, because since reading this chapter I haven't had a real craving. I read about some interesting techniques to resist the urge to give in, and I think they might make a big difference.
Day 14: Plan for tomorrow - It's another good idea: prepare my meal plan the evening before instead that going meal by meal. In this way I can avoid bad surprises like not having the right ingredients and check that I meet my nutritional requirement before the end of the day. So despite feeling rather lazy and not really wanting to do it - I am committing to do it everyday for the next week :)
So, this was week 2, time to get my reward for completing it! :)