#56, Make a Deal with Yourself
Today I’m going to break down a tool called an “If-Then Contact” that I developed for emotional eating. I could see this helping with some other bad habits as well, but you will have to be the judge of that and how it fits into your life. In order to fully dive into this strategy, I want to review emotional eating and then I’ll give you the steps for to implement the “If-Then Contract” making a deal with yourself for those moments when you feel like you are a hairs breath from giving in.
An “If-Then Contract” is essentially a deal you will make with yourself whenever your brain wants to do some emotionally eating.
Let’s review Emotional Eating:
What an “If-Then” Contract does
How to make and use an “If-Then” Contract.
Below is a link to a PDF of a If-Then Contract that you can print and fill out. Enjoy!
#55, Habits vs Goals
I use both habit change and goal setting in my life. I truly believe that both provide guidance and help me understand the processes that work or don’t work. Today we are going to break down goal setting and habit building and then I’ll leave you with one of my juiciest pieces life coaching advice.
First, let's look at goal setting. For most women this is the only tool in their tool box. They set the goal of reaching their ideal weight or completing a 5k race. Awesome.
So, there you have it and you might see where I’m headed with this juicy piece of advice: Set up a goal with habit change. Essentially, marry the two tactics.
Okay, so, let's say that someone wants to be able to run a 5K race. I would suggest that they write down the date of their race then pick two new habits they would like to instill as they work toward their goal. This might mean that they run/walk daily and drink their weight in ounces daily. They could set up a streak tracker for these two goals and consider what makes them successful to complete it and how it makes them feel physically and mentally. After the race is run, the streak tracking continues, creating the bridge between their goal and their lifestyle. The reward is completely the race with careful attention paid to how the new habits affect their life.
This is the work I do in my weight loss group. We build habits and practices my ladies can use for the rest of their lives while they work toward their weight loss goals. It is the work I had to do to stop the cycle of binge and restrict and get in control around food. With God’s grace I brought down a stronghold I had around emotional eating and developing incredible self-care habits in its place.
Today, I want you to take a good look at the goals you have in your life. What are you trying to change in your marriage, health, faith, parenting, finances, or career? Consider setting a goal today and couple it with two new habits that would support that change. Watch yourself cross a finish line with new practices that continue to support that beautiful life.
Many blessings to you, my dear.
#54 The Weekly Meal Plan
Most of you more or less know how to make a plan. But it is like going for a walk. Something happens between our intention and us actually putting on our shoes and leaving the house.
Meal planning is incredible. It is key to so many health goals and habits. The benefits outweigh the cost of spending some time with our pen or tablet out preparing for our eating choices.
The truth is, meal planning saves us in five key areas of our life: Our finances, our time, our pantry & refrigerator, our health, and our mental space.
Meal Planning SAVES
There you have it, pick your favorite 2-3 reasons to start meal planning today
Meal planning is another way to guard your mind and life against the temptations of the world, doing for your body and your family what you know will serve you best. Romans 12:2 says: Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.
And sign up for the webinar when I break down the simple steps to getting started and staying committed to meal planning so that you can support your family and your health.
This is such a huge pain point for almost every single lady I work with. You probably feel the same way. You know exactly how to eat to support your body, but there is a huge disconnect between that knowledge and the actual follow-through that would make you successful and have you losing that extra weight.
Today I want to walk you through how to make and successfully follow a 24 hour plan. This simple habit is a life-coach hack that has helped thousands upon thousands of women get results.
A 24 hour plan is a written list of what you will eat and when.
First I’ll tell you how to make it, then we’ll discuss how to stick to it.
Making a 24 hour plan.
Sticking to your plan.
Next week, I’ll be discussing the benefits of making a weekly meal plan which can make this 24 hour plan even easier.
Don’t forget to sign up for that meal planning webinar. It’s free and it might just give you the leg-up on your health goals that you have been needing all along.
by Lora Armendariz
You Can Do It!
Do you want to fall out of love with a destructive habit? The first 42 episodes of this podcast are a resource for anyone who wants encouragement and information as they take a six week break from a habit in order to fall out of love with it.