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…
Scientist does sound better than Judge!
Great idea! looking forward to working on this one.
Love this idea. Definitely going to work on this.
This was a hard one.
This is a hard one, but I am going to give it a go!
Got it. Had a good breakfast and ready to stop judging. 🙂
I will try to be more of a scientist and less of a judge!
I for sure have a few issues that can be helped with this exercise.
this is a biggie for me…mind set can certainly make a difference!
This one may be a bit harder to remember to do everyday, but I’m so excited to try!
This will be hard to not judge but I think it will really help!
fab. looking forward to thinking this way. much kinder and solution driven! 🙂
Trying to stay on task even though this first week is spring break!
Wow – a little pre planning would save a lot of poor choices over a busy day!
The Bunsen Burner is off, but my mind still has some work to do on this concept.
Wow, this list was a bit difficult – think I tend to overthink anything I write.
will choose to be a scientist from now.. with more less thought into the negative comments and work out the why instead.
Always good to be aware when negative thoughts creep in and quickly replace them with positive ones.
For me I think lack of planning my meals leads partly, to eating the wrong things.
I went to the gym with a friend today and we were motivational to each other. It was a great time:)