Day One

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If you haven't gotten a copy of my free ebook yet, start here by downloading and reading that.

Move on to the next section when you have or if you read it before.

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NEXT: click play below...

Next: Your Practices for Day One

Watch the video above then complete the follow steps today:

 

  1. Let go of any ideas you have about what you should or shouldn't be eating or doing and just eat/do what you want.

  2. When you’re about to eat, notice your thoughts. What are they saying to you about food? How do they make you feel?

  3. Ask yourself before you eat, do I want to feel the way that's going to make me feel? If you know it's going to make you feel like crap and you don't care, ask yourself why?

  4. Notice how your body feels after you eat whatever you eat. Do you feel better or worse? Are you noticing a difference between how different foods make you feel? What about the quantities of certain foods?

  5. Continue noticing your thoughts. How often do you notice your thoughts being judgmental about what you think you should be eating or should be doing? How often are they mean or downright abusive to you about what you’ve eaten or about your body?

That’s it! Of course it won’t be that easy. You're going to forget your new practices. Your thoughts are likely going to tell you all kinds of things about why you shouldn't even bother trying. Those things are normal. It doesn't mean you're failing and it doesn't mean you have to listen to them. It's called practice for a reason. You're learning something new and any time we try to learn anything, we must practice. You CAN do this!

Today's Mantra: I am free to eat whatever I want, whenever I want. I can be trusted to choose for myself.

Don't forget your workbook. Click the button below

Or download the online version to fill out on your computer. Don't miss the instructions and video below for working with the online version.

Day's End Journal Prompts

 

At the end of the day, take a few minutes to reflect on how things went. Consider or journal about the following:

  • Were you able to remember to check in with how your choices made you feel today?

  • When your thoughts drifted to their old habits of judging choices, were you able to redirect them to non-judgement instead?

  • Celebrate your successes, no matter how small, and build on them tomorrow!

Instructions for using the online version of the worksheet:

If you're using the online version of the worksheet, please make sure you click "FILE" in the top left corner, then "MAKE A COPY" before you begin to fill out the form. (see the video provided) >

If you skip this step and fill out the original copy of the form, everyone in the group (there are over 120 of you!) will see your answers and you risk having them get overwritten.

Make sure you save your own copy and then fill it out. 

If you'd like me to review, or give you feedback on, your answers, simply hit "SHARE" in the top right corner of your screen when you're done filling it out and send it to me. My week is devoted to taking you through this course this week so I'm waiting to hear from you. :)  

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NOTE: While counselors or therapists often use CBT to deal with mental illness or a patient’s mental/emotional conditions and/or processing trauma, MBCT & cognitive eating does not. My roll as a coach, in its most simple form, is to encourage, coach and/or act as a facilitator of a client’s self-reflection, decision making, planning for the future, and creating life changes. As an MBCT & cognitive eating coach, I am obligated to refer clients in need of mental or physical health therapy to an appropriate licensed professional.  

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