Tag Archives: self-compassion

Updates are available for the app!

I have added some content to the In the Moment – Mindful Eating app!  Based on user feedback these new choice options will help users work through eating challenges in the moment even better.  Here is a sneak peak at some of the new content.

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Quick Start, Pause, Cool Down

Vacations are great for pausing to reset, but everyday practice is even more important.

Vacations are great for pausing to reset, but everyday practice is even more important.

These are the choices on the treadmill I use regularly:  quick start, pause, and cool down.  I can also enter a pre-programmed workout, but I always just press “quick start.”

Without an iPod this morning, and with no interest in the TV options, I found my pace and settled into my thoughts.  My eyes again glanced at the words:  “quick start, pause, cool down.”  They began to mean more to me than options on a treadmill.

“Quick start.”  I’m good at that, I thought.  Get going, just do it, take action!  I have that mastered!  I am someone who finds it uncomfortable – really! – NOT to be productive.

I started thinking about the potential down side to that.  Possible  drawbacks include anxiety, trouble sleeping, . . . all of the consequences that result from not using another choice on the treadmill:  RESET!

Everyone needs to reset hormones and brain chemistry, which in turn resets mood and restores a healthful balance.  Adequate sleep, healthy eating, enjoyable physical activity, and pleasant interactions with people all help to keep body chemistry “happy.”

It goes beyond that as well.  Balance brings more balance.  Erratic hormones and brain chemistry, left unattended, often lead to more chaotic emotions and a less balanced lifestyle.

Among the many benefits of attention to self-supportive care are better sleep, less anxiety, and all-around better self-care.  I know this sounds a bit repetitive, but my point is that good self-care leads to more good self-care.  Unfortunately lack of attention to self-care makes it all too easy to skip a workout, eat poorly or skip meals, and let unsupportive thoughts run wild.

What we do not see is how body chemistry that we create through our actions can affect how we act moving forward.  This is powerful knowledge!  Work with your body, because mere will-power is no match for body chemistry!

This is where a “pause” or “cool down” can be very helpful.  I’m right there with all of you overachievers and perfectionists!  This can be hard, but it is absolutely necessary for health.  For me, sleep is key.  I know I need to wind down and pause at the end of my workday and resist the temptation to schedule one more appointment, answer one more e-mail, or make that last phone call.   I know that ultimately this will lead to more efficient use of my time once I’m ready to “quick start” again.

I remind myself I can start again, but the most productive thing to do at that moment is to take a break and pause.  Do you notice how I managed to call a pause “productive”?  That is one way to make pausing a little easier for a productivity freak like myself.

Here’s the real secret to weight loss that lasts!

Right here.  Right now.  I am going to reveal the secret to the question that drives people to try every eating plan under the sun, spend billions of dollars every year, and endure endless suffering in pursuit of its answer.  The answer to the question – what is the secret to lasting weight loss? – is not as complicated as many make it.

I have watched many people as they move toward the answer.  Many start out thinking that they just need to know what to eat.  “Just tell me what to do, and I’ll do it!  Tell me EXACTLY what to eat and when, and I’m good to go.”  Some remain stuck here for a long time, moving from one diet to the next, waiting for “the one,” the magic plan that will be discovered any day now.  In fact, each plan provides new hope, but little else.

Others think the answer is having something or someone control them, to save them from their out-of-control tendencies.  A task master who penalizes lack of results is what they think will help.  Fear of not following orders drives them to comply to avoid shame and disappointment.  This usually works for a while, but when results are not as expected, derailment usually happens, along with plenty of feelings of failure.

Supplements and formula diets appeal to many dieters, especially when magical claims are made.  Advertising can make it sound like the secret has finally been discovered in the form of a pill or powder.  “Melt fat instantly.  Lose inches and pounds in days.”  Don’t get too excited.  If it sounds too good to be true, it probably is.

So what is the secret?  Well, it’s not quick, or easy, or sexy, but it is real, lasting, and bound to improve the way you look at your entire life.  When I notice a client has stopped panicking and fighting with themselves, and is moving toward a more self-compassionate acceptance of their abilities at this time, I know they will succeed at healthier eating that will become a part of their lives.

When this happens, I hear things like, “I don’t know when it happened, but the healthier habits are just what I do now.  I don’t think about it, and it isn’t hard.  I’m not perfect, and I allow myself to have what I want, but what I want has changed.”

Asking “What is the best I can do for my health today” is a good practice.  Do the best you can at any moment.  If today seems hard, just know that not every day is the same.  Ride the waves.  Be kind – yes, to others, but mostly to yourself.  Feel good about what you can accomplish, and move on when your eating is disappointing.  This is a life-long process, because we are always changing.

When every eating experience feels like your choice, and when the choices feel kind most of the time, that’s as good as it gets.  But that is certainly good enough!