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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,585
8/13/19 8:44 A

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You are all very welcome!!
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So glad you all found this helpful. I've had issues finding and keeping a coach, so I thought, why not be my own coach and ask myself accountability questions to keep myself in check and thought I'd share.

Happy Becking!!
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~Trina
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1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


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WHITE-GREEN's Photo WHITE-GREEN Posts: 4,034
8/13/19 6:36 A

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Thank you very much for sharing, that's very useful!

27 Days until:  new year
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RADIANZE's Photo RADIANZE SparkPoints: (3,363)
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8/6/19 9:51 P

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Thank you for posting this TRINASFITLIFE. I'm just starting the Beck Diet Solution. This is appreciated! emoticon

Edited by: RADIANZE at: 8/6/2019 (21:53)
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OHMEMEME's Photo OHMEMEME Posts: 986
3/20/19 1:53 P

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Thanks for posting! I hadn’t read this list in quite a while but .still practice many of them because they have finally become habit. We usually write for ourselves but never know who else may benefit. That’s the beauty of Sparking for me.

Self-coaching is a very doable thing for some people. I was my own coach for the last several years. I have just recently connected more regularly with a Spark friend for some co-coaching as we both started a new program or should I say a new dimension of this journey to health and well-being.

Best wishes to you and credit for such thoroughness implementing the Beck method!

A decision made about how much to weigh is a decision made on how to live. (KANOE) I have decided.


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TRINASFITLIFE's Photo TRINASFITLIFE Posts: 6,585
3/19/19 9:38 A

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I thought I'd share my Beck weekly and daily accountability questions. I'm so busy to pursue a diet coach, but need the accountability. I generated these questions to help keep me accountable so I can be my own daily and weekly diet coach.

Hope this is helpful to you!
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Weekly Reflection:
1. What has been your change in weight during the past week?

2. What successes have you had during the past week. Use the to-do lists at the end of each day to report on what you’ve done. (Full list of the to-do list below)

3. What have you deserve credit for?

4. What struggles have you had in the past week?

5. How have your cravings, slipups, or life stressors you've had been this week?

6. Is there anything that might interfere with executing the steps of this program?

7. How are you finding ways to deal with setbacks and challenges now and in the future.

8. What sabotaging thoughts have you been having and how are you to responding to them.

Daily Journal:
1. What did I do today to avoid unplanned eating?

2. If I deviated, what happened?

3. What sabotaging thoughts did I have?

4. How did I answer back to those sabotaging thoughts?

5. What can I learn from this for next time?

6. Reflections:


The To-Do list:
I read my Advantages, NO CHOICE, It’s Not Okay, Get Back on Track, and Believe It! Response Cards as needed.

I read my other Response Cards as needed.

I wrote out a food plan for tomorrow.

I monitored everything I ate in writing right after I finished eating.

I talked to my diet coach and or reflected in my daily Beck journal

Every time I ate, I sat down and ate slowly and mindfully.

I ate only to mild fullness.

I gave myself credit whenever I engaged in helpful eating behaviors.

I removed or rearranged tempting food in my home and work environments.

I changed my schedule to increase my time and energy for dieting.

I took steps to reduce stress.

I did spontaneous exercise at every opportunity.

I did planned exercise.

I reminded myself that hunger is never an emergency.

I tolerated a craving or used anti-craving techniques rather than giving in.

If I overate or strayed from my diet, I got back on track immediately.

I said, Oh, well, or NO CHOICE, whenever I wanted to eat something I wasn’t supposed to.

I responded effectively to ideas of unfairness and discouragement.

I used the Seven Question Technique to respond to my sabotaging thoughts and made corresponding Response Cards.

When others offered me food that I hadn’t planned to eat, I turned them down. I followed my diet successfully when I ate out.

I experienced negative emotion and didn’t turn to food for comfort.

I took steps to enrich my life.

I prepared myself for weighing in.

Edited by: TRINASFITLIFE at: 3/19/2019 (09:49)
~Trina
NC, EST
BLC C.A.M.O
BLC Purple Phoenix Fall
X-Weighted Phoenix
5% Challenge
Beck Diet Solution, Co-Leader

1 Corinthians 10:31 Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.


 current weight: 206.5 
230
205
180
155
130
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