Our mind can be a wonderful ally – or the world’s worst motivational speaker. And when we step on the scale, our mind tends to kick right into world’s worst motivational speaker mode.
You’re disgusting.
Look at that number!
You’ll never lose weight.
It’s hopeless.
Why even bother?
Screw it.
Weighing yourself regularly when trying to lose weight can be very helpful. We need this information to determine whether or not we need to make adjustments.
That said, you’ve probably had the experience of dreading the number on the scale. The silly square box on the floor seems to be “saying” so much more to us. I call this phenomenon, “the manipulative scale.”
The scale can’t tell you anything about your worth as person, what you care about, or how well you’re living your life.
The scale simply gives you information in the form of a number. The rest is projected onto the experience by the world’s worst motivational speaker (aka your mind).
If this all sounds familiar, I want you start noticing what your mind is telling you when you get on the scale. Try weighing yourself every day for an entire week and write down the thoughts your mind offers. Note whether the thoughts are helpful or unhelpful.
The very best way to keep your thoughts from making you feel bad about yourself is to learn to see the thoughts as unhelpful comments from your mind rather than facts.
How do you do that? Here are a few ideas…
~ When you notice unhelpful thoughts, imagine them in a ridiculous or super fancy font on a computer screen.
~ Imagine the thoughts being spoken in a silly cartoon voice – for example Daffy Duck or SpongeBob SquarePants.
~ Imagine the thoughts being spoken by someone you don’t trust.
~ Visualize the thoughts popping up on an evil scale that’s determined to ridicule you and knock you off track.
Now you might be thinking, but some of what my mind says is TRUE!
It doesn’t matter whether or not a thought is true, what matters is whether or not it’s helpful to hang on to it.
When we buy into unhelpful thoughts generated by the world’s worst motivation speaker, they often drive behaviors that take us AWAY from what we want for ourselves.
For example, buying into, “you’re such a loser and you’re never going to lose weight so just give up already,” is probably not going to lead to cooking a healthy meal or heading off to the gym.
Aligning with these types of thoughts will likely send you straight to the bottom of a pint of ice cream.
Now repeat the thought back in the voice of SpongeBob (or Patrick)…
“You’re such a loser and you’re never going to lose weight so just give up already.”
Takes away the thought’s power, right?
When we can step back and observe certain thoughts as unhelpful mind chatter, we can more easily move forward in the direction of our goals.
XO ~Robyn
I’m currently accepting new Weight Loss Coaching clients!
The Chickadee Weight Loss approach offers proven-effective methods based in Acceptance and Commitment Therapy (ACT) to help you fundamentally change the way you think about food and your body, so that you can successfully lose the weight and live a happy and fulfilling life.
I work with determined + smart + courageous women who are ready to get off the diet rollercoaster – for good.
To learn more about private Weight Loss Coaching, click here to schedule a free Discovery Session or email me directly at robyn@chickadeeweightloss.com.