So I just finished dinner, cleaned everything up and had an entire night at home alone without anything to do. So exciting. I could finally watch a movie I’ve taped, or catch up on some recreational reading, or play Scrabble on my iPad. So I made a cup of tea, sat down, chose a movie and started watching it. About five minutes later I’m looking towards the kitchen and thinking about munchies. After all, I had a few calories left for the day.
Actual conversation from my head:
Pay attention to the movie.
Popcorn??
You’ve wanted to see this one for ages.
Rice krispies with peanut butter?
You love George Clooney.
Apple dipped in no fat caramel sauce?
You just had dinner.
It’s fun to munch when watching a movie.
You’re not hungry.
I know but …
Oh for God’s sake!
Click!! Thunk, thunk, thunk, thunk. Slam!
Sometimes you just have to go to bed!
No matter how good your intentions or your plan, no matter how strong your will or determination – sometimes you just have to go to bed – even if it’s only 6:45 p.m.
Arlene says:
Those behaviour chains are the worse. That collection of behaviours that fire together so often (popcorn/movie, bar with friends/beer & nachos, bar with football buddies/wings, anything to do with curling/beer) that when we do one the other automatically comes to mind. It is automatic, we have created that link. My most successful approach so far has been to plan what I will do instead of the usual or to set a very clear limit on the usual. Take wings for example, very easy to lose count; however, if you keep the bones on your own plate, rather than tossing them into the communal pile, you get excellent feedback about your intake. Another option is to order the veggie plate, donate the dip to the hot wing folk, and stay focused on your carrots. Not the same but at least you have something to do with your hands around all those carnivores.
First step, notice your behaviour chains. Second step, plan a strategy before the situation occurs. Last step, do it.
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