One of the most interesting truths is that we are our own worst enemies. We can be full of confidence, exuberance, and encouragement for our friends and families. We’ll exhort them to quit smoking, support them in taking the time to exercise, and compliment them on even the slightest loss in weight.
When it comes to ourselves, however, we’re often full of discouragement, disbelief, and disheartening diatribes. We sabotage our own efforts through negative thinking and end up setting ourselves back when we don’t have to. Then, over time, these negative thoughts become a habit, one that we repeat until it is almost instinctive and we never believe we can do anything because we’re habitually used to thinking we cannot.
However, in the very thing that is robbing us of motivation lies the strength to overcome this negativity. Since it is our own thoughts and emotions slowing us down, our own thoughts and emotions can be redirected toward improving ourselves as well. There is a method for taking control of our thoughts and that little voice in our heads, a method called S.T.O.P.
S.T.O.P. it in its Tracks
As we’ve discussed before, there’s no better time to fix a problem than right now. This method works for any negative thinking, but we’ll start to get into the habit of using it for weight loss. The very next moment you feel yourself listening to that negative voice, step into the S.T.O.P. Mode immediately.
S – SAY ‘STOP’ aloud in a strong, calm voice. Tell yourself firmly that you are not going to over think your weight worries by dwelling on all the ways it could go wrong. You are in control.
T – TAKE a deep breath, and then TAKE a break. You’ve gone into a bad place when you start worrying and hearing that voice so get yourself into a good place to feel better. Take a quick walk to invigorate yourself, or put on some uplifting and encouraging music. By taking yourself out of the negative mental environment and putting yourself in a positive one, you improve your mood and STOP that voice from having control.
O - Remember to focus on the OUTCOME that you want. More comfortable clothing, healthier joints, easier breathing, the ability to go more places and have more fun – this isn’t just about the goal of losing weight, it’s about the wonderful benefits that will come with it. Focusing on the brass ring helps you forget about the trouble of the journey, and even makes it more enjoyable.
P – PRAISE yourself for what you’ve accomplished. Ignore any voice that says it doesn’t matter – every step you take helps and makes a positive difference. Walking up an extra flight of stairs, replacing a bad snack with a healthier one, closing the kitchen to late night snacking, these are all steps you’ve taken that deserve a moment of recognition. You are doing a good job, and you should let yourself know it.
Why S.T.O.P. Works
People don’t simply start having generalized negative thoughts; so simply ‘thinking positively’ isn’t going to work as a means of combating them. Instead people begin thinking negatively on one thing at a time. Forgetting a healthy snack and spending a dollar on a candy bar for example – you’ve made a lapse and you start feeling bad for it. Then you start to go from that thought to others, creating a cycle that ends in you wanting to give up the whole thing.
This is where S.T.O.P. has its greatest strength. It is a specific, step-by-step process that you can work through, just as you had to work through a number of thoughts to let that negative voice start taking over. It interrupts the cycle of feeling badly immediately and starts a cycle of positive reinforcement that builds you up step by step, rather than trying to combat specific worries with vague feel-good thoughts.
Starting S.T.O.P. and Keeping it Going
Like any good habit, the S.T.O.P. method takes about sixty days to cultivate. This is why it is important to begin practicing it now. You likely have a very long, well-established habit of thinking negatively, so it is important to give your new, healthy habit time to take root as soon as you can. Start with the technique right away, even as you read this article. If you find yourself feeling silly for saying “STOP” out loud, say it again! Beginnings are always a challenge, but you can and will do it.
Also, it is important to note that this technique is built on real results. That positive reinforcement you’re giving yourself gets even stronger when you tie it to a specific, measurable goal that you have set and achieved. Go back to your food journal and show yourself how many calories you’ve cut out of your diet, and PRAISE yourself for them. Compare where you are to your OUTCOME, and tell yourself just how far you’ve made it. Take every advantage you can, and integrate the S.T.O.P. habit into your other habits.
The important thing to remember is that this is one more small, but strong step you can take. Journeys and problems are broken down piece by piece, they never happen all at once. You don’t have to focus on ‘losing weight,’ but on accomplishing this specific habit. When you manage to take on these habits a bit at a time, the weight loss will follow as naturally as waking follows sleep. Good luck. You can do it.
Author’s Note: This article also published here.
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Larry Tobin is the co-creator of http://www.HabitChanger.com/, offering effective and empowering solutions for losing weight. Try our 42-day weight loss program for Losing Weight.
Read more articles written by Larry Tobin
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