Day 3: Trade Your Judge’s Robe For A Lab Coat | 30-Day Weight Loss-athon
Welcome to Day 3 of the 30-Day Weight Loss-athon! Today we make a very important mindset shift – one that can support or sabotage you as you fight the fat.
I suggest you read through the steps first, then take 10 minutes to complete them.
We only have 10 minutes, so you need to move fast, act quickly and stop over-thinking. Just throw yourself in. Ready?
What You Need:
- Pen
- Paper
- An open mind.
Step 1
A number of the tasks in the 30-Day Weight Loss-athon ask you to change the way you think. This shouldn’t be too much of a surprise – the reasons most people fail at losing weight tend to be psychological.
In this task the mindset shift is an especially challenging one. I’m asking you to stop judging and start observing what you do.
| Instead of judging… | Observe… |
| I’m such a fat cow for eating all that dessert | Having that tiny lunch really backfired – I ate twice as much dessert |
| I’m so lazy for not going to the gym today | Trying to fit exercise in after work doesn’t work for me. I’m more successful when I exercise in the morning. |
| What a pig! | Huh. I really ate a lot of junk today. I wonder why. |
Now I’m not asking you to stop judging in order to discover self-love, re-parent your inner child or heal the emotional wounds of your past. I want you to stop judging because it’s difficult to observe what’s going on when you’re busy self-flagellating.
To notice and learn, you need to step away from the whip.
I want you to observe what’s going on because you are highly individual. The particular combination of diet, exercise and mindset that will work for you, getting you to a fabulous weight and keeping you there, is one that can’t be formulated in advance. No book, system or program will have it ready-made for you. We have to discover it.
Which means we have to try things, observe the effect, do more when something works, try something else when it doesn’t.
So the challenge here is to take off your judge’s robes and put on your scientist’s coat. Visualize that if it helps.
Switching from judge to observer will take practice, and you may need to re-visit today’s task occasionally to remind yourself to notice, observe, question.
Step 2
For the rest of today’s time, get a notebook and list a few of the weight-related things you say to yourself that are judgmental. Don’t dwell on this, just get it down.
For each judgement, write down an observation instead. Just extract the information and ignore everything else – that stuff is what starts binge cycles.
See the examples above to help you.
Step 3
Decide that you are going to be a scientist for the rest of this month.
If you want to put those judge’s robes back on after the 30 days are over, then go for it.
But seriously, the lab coat is so much more flattering.
Check in!
And you’re done! Turn off the Bunsen burner before you leave. 🙂
Be sure to leave your comment below to check in and stay accountable. If you’re reading this by email or in a reader then please click here to leave your comment.
See you tomorrow…
This will take a lot of reminders to myself….
This was tough. I am full of judgement.Its a good exercise. I will strive to reframe.
emotional eating… that is my nightmare! I need to find other ways to pass my stress and anxiety like play with my daughter at just dance ;).
This is not a simple task as I am accustomed to judge But it’s a real challenge!
Start hearing my inner voice ;).
Today I declare myself a scientist. Stop judging and start observing. I usually believe I deserve to eat …. I deserve to eat healthier! Have a great day!
(I can’t find the right place to post that I did yesterday’s task)… Now I’ll read today’s one.
Difficult thing to do but never impossible, I´ll change my point of view!
Done! I confess the hardest sentence to replace has been “I’m too lazy”… but the new one makes me feel positive and full of energy “I feel great after finishing my physical exercise”.
I know, that something in me “needed” the extra food for different reasons. But now I can give myself what my body, my mind, my soul really need – and that is not more chocolate. It´s love, it´s to feel what´s really going on, it´s trust, it´s a save enviroment… It´s to take care in a healthy way. Now I can do it – I try my best. It is not so easy to change all these old well practiced habits!
Hello
I should be on the supreme court with how long I’ve worn my judge’s robe. Hope I can throw it away!
This will definitely be a challenge as I often do beat myself up with thoughts such ‘ You’re so lazy!’ ‘You have no willpower’. So I will try to be a scientist for the rest of the month.
My group has observed and will make changes as follows:
We are starting with small changes.
Add Cinnamon to your cereal as it is healthy for you.
Exercise in the morning and/or afternoon.
We are committed to quit buying junk food. The savings will go into my piggy bank for my rewards.
Done!
Check!