Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

[cleochatra]

Chapter 4: Key One: Right Thinking
Unlock the Door to Self-Control


Good day to you! As we move along to Chapter 4, you're going to see that this chapter is quite long. It is going to require some intense observation, some of which you are going to find will lead to some incredible "aha!" moments.

Take your time with this Chapter. It is, in my opinion, the most important fisrt-step chapter in the entire book due to the self-talk and realization of our negative programming. If you cannot have an honest discussion and anaylze yourself with extreme thought, you are not doing yourself any favors.

So please, do this when you have the time to sit down, during a quiet part of your day, and give yourself the time you deserve. It's that important.

Questions you might ask yourself based on Chapter 4:

1. What is "personal truth"? This is a rhetorical question you need not answer verbally, but it plays a huge role in this chapter, as will be evidenced in the audits to come.

2. Your Weight Locus of Control
a. How did you score in:
Part A: Internal
Part B: External
Part C: Chance

b. Discuss what you think about your locus (or loci) based on what he has to say, with honest dialogue even if only to yourself privately that you do fit some of these criteria.

3. Internal Dialogue Audit
Write down what you say about yourself about these topics:
a. Your appearance
b. Your body shape
c. Your ability to manage your weight
d. Your exercise level
e. Your self-control
f. Your general health

4. Maximize Your Weight Loss Through Self-Talk
What payoffs are you receiving by thinking the negative things about yourself that you do?

5. Step One: Become Aware of Your Faulty Thinking
Discuss briefy which, if any, of the following 10 self-defeating messages undermine your weight loss

a. Externalizing/Internalizing
b. Labeling
c. Frustration Thinking
d. Fortune-Telling
e. All-or-Nothing Thinking
f. Catasrophizing
g. Pipe Dreaming
h. Gut-Level Reasoning
i. Self-Downing
h. Poor Me Thinking

6. Step Two: Challenge Your Faulty Thinking (Save for #7)
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal diologue helping you achieve your weight-loss goals?

7. Step Three: Restructure Your Thinking with Positive Internal Dialogue
Using Table 2. on page 77 the good Dr provides, complete Chart 1 on page 79: Analyze and Respond to Your Self-Talk. Take your time and read what he has to say about reviewing your answers:

a. Your Appearance:
Type of Self-Talk:
Self-Defeating thinking:
Validity:
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal dialogue helping you achieve your weight-loss goals?
Right Thinking:

b. Your body shape:
Type of Self-Talk:
Self-Defeating thinking:
Validity:
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal dialogue helping you achieve your weight-loss goals?
Right Thinking:

c. Your ability to manage your weight
Type of Self-Talk:
Self-Defeating thinking:
Validity:
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal dialogue helping you achieve your weight-loss goals?
Right Thinking:

d. Your exercise level
Type of Self-Talk:
Self-Defeating thinking:
Validity:
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal dialogue helping you achieve your weight-loss goals?
Right Thinking:

e. Your self-control
Type of Self-Talk:
Self-Defeating thinking:
Validity:
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal dialogue helping you achieve your weight-loss goals?
Right Thinking:
f. Your general health

Type of Self-Talk:
Self-Defeating thinking:
Validity:
a. Is your self-dialogue true?
b. Does your internal dialogue serve your best interests?
c. Does your internal dialogue advance and protect your health?
d. IS your internal dialogue helping you achieve your weight-loss goals?
Right Thinking:


As I've stated before, if you are new to the board, please feel free to join in this reading group! You can purchase your book and read more information about this Reading Group in this thread by clicking the link.

Whether you journal publically or privately, care to join in a group or not, I am hopeful that this book is opening up the doors to right thinking for you that it has for me. Thanks, Dr Phil, for enabling us to work within ourselves to change all the negative programming into positive programming.

For body: Dr Atkins
For mind: Dr Phil
For support: ADBB

[cleochatra]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

1. What is "personal truth"?

"What you believe about yourself, what you treat as your own reality, is dramatically important because it guides and directs your weight-management efforts." --Dr Phil.

2. Your Weight Locus of Control
a. How did you score in:
Part A: Internal 18
Part B: External 10
Part C: Chance 5

b. Discuss what you think about your locus (or loci) based on what he has to say, with honest dialogue even if only to yourself privately that you do fit some of these criteria.

No shocker there, on my train embarking on a constant one-way ticket to Internal Weight Locus of Control. I'm the first one to admit that, even though I inherited so many of my sugar intolerances from my ancestors, it is still up to me to regulate my health in spite of these 'gifts from mom and dad genetically' and, furthermore, maker sure MY children are educated so that the cycle can stop!

I do tend to dwell on my failures as a downside. Why not? If it's up to me, then everything else is in my control too, right? Sure, I lost 100 pounds, but hello? Reality? Table for one in the 'I have 100 more pounds to go' section. I do become angry with myself for things over which I have no control...like being sick and not exercising. How ridiculous. This is negative self-discussion. I need to change this! Luckily, Dr Phil shows us how.

3. Internal Dialogue Audit
Write down what you say about yourself about these topics:
a. Your appearance I can't stand my appearance. I'm overweight, I'm ugly and I can't stand looking in the mirror a lot of times.

b. Your body shape I'm a pear-so my waist is pretty small and I carry weight around my hips and legs. Shape. There's not much to say about it. It is what it is! Thanks, mom! *l*

c. Your ability to manage your weight This is where I so stink! I've lost over 1,000 pounds in my lifetime, and here I am, one last time, fighting to take off weight I've taken off time and time again. I am an abject failure in maintenance, but a pro at removing the weight.

d. Your exercise level I am feeling extremely confident that I'm working hard at exercise, but oh my golly, I need to weight train, and I am putting it off, even though I have the weight machine! I do my walking 5-7 days a week most weeks, and I am not pressed to say I give it a great amount of effort, to keep pushing to be stronger rather than just trying to get through it.

e. Your self-control What? Self-what? Control? Oh surely you jest! Hahahaha! Please. Put me in front of a buffet and tell me I could eat, and I'd be the woman they arrest with sourdough rolls shoved down her shirt! I have no self-control whatsoever, and this is intensely amplified when I am not enjoying the benefits of a stable blood sugar. Everything I do right on this way of eating takes effort because of my historic lack of self-control.

f. Your general health I am definitely getting better! Because of my loss to date, I have been declared medication-free by my doctor! I'll shout that to the mountaintops! My goal is to hit goal. I want to be out of the overweight range and not be such a fatty fatso.

4. Maximize Your Weight Loss Through Self-Talk
What payoffs are you receiving by thinking the negative things about yourself that you do?
It absolutely benefits me to not like myself. If I don't give me the time of day, I live up to my expectations for myself. FAILURE! It's quick. It's easy, and while it won't make my vinyl cartop look like new, the operators of self-doubt are standing by, waiting to take my call!

5. Step One: Become Aware of Your Faulty Thinking
Discuss briefy which, if any, of the following 10 self-defeating messages undermine your weight loss

a. Externalizing/Internalizing Again, I definitely internalize. Anyone who knows me knows I overanalyze, and boy do I criticize myself. Taking control and responsibility is a good thing. But when I beat myself up, that's not a good thing. And I'm a pro at that.

b. Labeling They made a movie about me: Fat Girl Walking. In the McDonald's of the universe, God loved me so much He had me Super-Sized! I'm a Large Woman of Justice! Not only do I take a bite out of crime, but I prefer it with catsup. I'm sooo big, I bleed Ragu. Need I go on? I'm a pro at the fat jokes. I'm the person who makes people laugh when the little girl asks me in public why I'm so big and I respond, "It makes more of me to love".

c. Frustration Thinking I've been there! Induction is too hard... I'm too tired to exercise and it's too hot outside.

d. Fortune-Telling I'm so going to be so incredibly ugly at goal, what's the point? No one's going to like me, I'm going to look stupid and I'll be awkward no matter what I do!

e. All-or-Nothing Thinking Hellooooooo perfectionist me! Nice to meetcha! What, you say? You didn't realize until too late there were black beans in the meal you specially ordered so now you've eaten cheesecake and a box of poptarts too and you decided to order a pizza and not exercise as well?! Well, hot ding-dang!

f. Catasrophizing I know I didn't make friends with that group of peoplke because of my weight. I'm such a failure.

g. Pipe Dreaming I want to be beautiful when I hit goal! Do you ever see those women who have it all togther? They're gorgeous, fashionable and just simply beautiful? Will I be an amazingly adorably-dressed cutie pie when I hit goal? This is VERY negative because it puts material paramaters on my appearance.

h. Gut-Level Reasoning Hellooooooooooooooo fat goggles!

i. Self-Downing Oh, absolutely. I think this goes along with the labelling, the fortune-telling and the catastrophizing. Nothing I do weight-wise is going to make me a worthwhile person. Not if I can't stand myself.

h. Poor Me Thinking I admit to this one, too. I wish I had the genes that made me never-hungry, pretty and fit. It's my pity party, and I'd burp the Tupperware but I'm too busy wishing I had someone else's hips.

More in the next post.

[cleochatra]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

6. Step Two: Challenge Your Faulty Thinking
a. Is your self-dialogue true? Some yes, and some no. More to come in the table...

b. Does your internal dialogue serve your best interests? Yes and no. And let's be real here. Taking responsibility for myself to make positive change is a good and proper thing to do. Being upset over things I cannot change or that don't really matter doesn't serve my best interests.

c. Does your internal dialogue advance and protect your health? Some yes and some no! That I do exercise even on days I don't want to is good for my health. That I don't exercise because of the black-bean-episode is NOT good for my health.

d. IS your internal diologue helping you achieve your weight-loss goals? Yes and no. Right now my disgust at being so overweight motivates me to be thin, I'm terrified at what will happen when I lose weight and decide I'm still not good enough. I can't repeat the weight gain cycle!

7. Step Three: Restructure Your Thinking with Positive Internal Dialogue
Using Table 2. on page 77 the good Dr provides, complete Chart 1 on page 79: Analyze and Respond to Your Self-Talk. Take your time and read what he has to say about reviewing your answers:

a. Your Appearance:
Type of Self-Talk: Self-Downing

Self-Defeating thinking: I can't stand my appearance. I'm overweight, I'm ugly and I can't stand looking in the mirror a lot of times.

Validity:
a. Is your self-dialogue true? *sigh* *mumble* probably not

b. Does your internal dialogue serve your best interests? Er... no.

c. Does your internal dialogue advance and protect your health? Only if I'm allergic to mirrors and spend a lot of time in front of them! OK... no.

d. IS your internal dialogue helping you achieve your weight-loss goals? Not if I still hate myself at goal!

Right Thinking: I have nice skin and hair, and my husband likes my smile. People think I'm cute and they don't seem to notice all the bumps, gouges and imperfections I pore over. And I don't have 37 chins anymore! I'm down at least three!

b. Your body shape:
Type of Self-Talk: A little bit of poor-me thinking, but more of a Locus of "chance" due to the overwhelming genetic probablility of my shape being what it is.

Self-Defeating thinking: I have no control over my shape! Thanks mom!

Validity:
a. Is your self-dialogue true? Well... er... kind of... but only sort of...

b. Does your internal dialogue serve your best interests? No.

c. Does your internal dialogue advance and protect your health? Dangit Dr Phil! Stop being so reasonable. NO. OK? Are you happy? Shees.

d. IS your internal dialogue helping you achieve your weight-loss goals? No. You got me on that one, too.

Right Thinking: I admit I was born with a pear shape and I look a lot like my mom did, and have the same overweight, but I know that I can overcome this problem. While my genetic predispositions are there, it's in my control to be my best me! And curves can be very sexy!

c. Your ability to manage your weight
Type of Self-Talk: I'm a failure! I have no sense of control.

Self-Defeating thinking: Internalizing, Self-Defeating Thinking, All-or-Nothing, Gut-level, Self-Downing

Validity:
a. Is your self-dialogue true? It was in the past. But my past is behind me. Come to think of it, so's my behind. And it's big!

b. Does your internal dialogue serve your best interests? No. It sets me up for failure

c. Does your internal dialogue advance and protect your health? Hellooo, no answer!

d. IS your internal dialogue helping you achieve your weight-loss goals? It helps me to realize I need to get right with myself and do this the right way.

Right Thinking: Hello, cleochatra. Yanno, I know we've had some issues in the past with weight loss and keeping the weight off, but this time is different. Look at you! You're controlling your blood sugar through exercise, you can sniff the pizza and not eat it, and you are exercising so much that you miss a day and know it's not right because it's such a habit! This time, because we are taking time and effort to lose the weight and because we ARE preparing for the maintenance portion for the rest of our lives, we ARE going to make it. this time we have the tools to do this and to keep the weight off. This time we will succeed!

d. Your exercise level
Type of Self-Talk: I'm putting off weight training because it's too hard!

Self-Defeating thinking: frustration thinking

Validity:
a. Is your self-dialogue true? No

b. Does your internal dialogue serve your best interests? Nopie-dopie!

c. Does your internal dialogue advance and protect your health? Nopie-dopie-a-ropie!

d. IS your internal dialogue helping you achieve your weight-loss goals? Noooooppe!

Right Thinking: I will build up my muscle and work towards a higher resting metabolism. Besides, I know that I need to build muscle to build strength and I won't bulk up like I'm worried about. Initial weight gain? No big. And we'll put the radio in there so I don't get bored. I might even listen to Elton John.


Are you comatose yet?

e. Your self-control
Type of Self-Talk: I have none! I wrote the book on lack of self control!

Self-Defeating thinking: Poor me, SelfDowning, Frustration Thinking, Labelling, Internalizing

Validity:
a. Is your self-dialogue true? OK. No.

b. Does your internal dialogue serve your best interests? Nein.

c. Does your internal dialogue advance and protect your health? Nyet.

d. IS your internal dialogue helping you achieve your weight-loss goals? Non.

Right Thinking: I used to have no self-control but now I can sniff a donut and not eat it! I go to parties and I do GREAT! I change situations to not tempt myself! I don't eat just because I'm around others or because it's a tradition to eat. I DO have self-control, and it's getting better with each passing day. I refuse to believe I have no self-control because I do.

f. Your general health
Type of Self-Talk: I'm a fatty fatso

Self-Defeating thinking: Hellooooo making with the labels!

Validity:
a. Is your self-dialogue true? No

b. Does your internal dialogue serve your best interests? Ramma lamma ding No.

c. Does your internal dialogue advance and protect your health? No-be-doo-be-doo

d. IS your internal dialogue helping you achieve your weight-loss goals? I NO therefore I am.

Right Thinking: Also part of my initial statement: I am definitely getting better! Because of my loss to date, I have been declared medication-free by my doctor! I'll shout that to the mountaintops! I'm getting thinner everyday! My doctor will be so prouid of me! I will worry about fat percentages later--right now, I'm taking each day at a time and the health benefits so far are amazing.


OK. So sayeth the booger to the kleenex: I'm wiped out!

Take your time with this chapter!

[Spikette]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

I started Chapter 4...and I will catch up with posting the results of chapter 3...my home computer is down again...had a power surge and now I can't boot up. It will probably take a few more days to get right...just like last time.

If I can I will try and do some from work.

Chapter 4 is a very involved one and Cleo, you're right...need peace and quiet to really get the benefit and do the exercises.

[cleochatra]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

{{{Spikette}}} It took me over 2 hours to do justice to the chapter in answering and posting. I am sorry about your computer! If you want to just write everything down in a binder, at least it's written somewhere, concretely. And it so helps.

[NoMorePumpkin]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

Chapter 4 is a doozey!

I'm reading and working on my questions. I'll more than likely post at the end of the week.

Smiles and hugs,
Punkin-kid

[womanpraised]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

Tear out my toenails one by one
Force feed me sardines till I'm ill
Use a pin to pop all the bumps on my tongue
Just not one more heart to heart with old Phil
**chorus:
He will ask and cajole,bully and prod
See the world without the insulating spin
Get you to confess to secrets, you didn't even know that you had
Then he starts all over again...

Use an old Epilady on the hairs in my nose
Pour salt in my eyes till they're raw
Sick a hefty, teething toddler on my baby toes
But no more gettin real with Mc Graw.
**chorus

Pour habanero-jalapeno-serrano sauce down my throat
Flog me with a chain in a sock
I will wear, inside out, a goat hair overcoat
Please! No more straight talk from the Doc!
** chorus

My tears all out, my gut is all spilled,
I've gone through every trauma of my life
My Psyche is stripped, my illusions all killed
SIGH... now on to chapter five!
**chorus

I will post my answers tommorrow...

[Tania]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

Hi Cleochatra,
I was browsing the ADBB and saw that you are reading the Dr Phil Book – Ultimate Weight Loss Challenge (I just love this guy and his show – yes, The Dr. Phil show is on TV in South Africa).
My mom gave me the book last Christmas and since then, I’ve just moved it around my room – not reading it.
I would like to join and because I am new on the ADBB, I am not sure what exactly to do. Can you please help or point me in the right direction to get started.
Thanx

[Elizellen]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

Hi Tania - as no-one else has responded yet I will
The group are posting on new threads for each chapter and I am sure will not mind someone new posting their responses as they read the chapters on the relevant threads.I did a search for those threads and here they are.

Starting the Challenge
http://www.atkinsdietbulletinboard.c...ad.php?t=19020

Chapter 1
http://www.atkinsdietbulletinboard.c...ad.php?t=19253

Chapter 2
http://www.atkinsdietbulletinboard.c...ad.php?t=19511

Chapter 3
http://www.atkinsdietbulletinboard.c...ad.php?t=19779

Hope this helps

[Tania]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

Hi Elizellen,
Thank you very much. So, I have some reading to do this weekend. Have to catch up. I will definitely read what the others had to say about the book.
Thank you again.

[cleochatra]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

I'm so sorry I missed this!

{{{Elizellen}}} You are so wonderful to post the links and to answer tania! Thank you so much!

Tania, welcome to the book group! Please feel free to respond to any and all threads! There are no rules here. New input based on your perceptions are ALWAYS welcome.

[JenDoe]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

Cleo I am really enjoying your posts on Dr Phills book (although quite shocked at the way you see yourself when you're clearly so grorgeous). I don't have the book myself but reading these threads is helpful on its own,
{{{{Cleo}}}}

jen
x

[cleochatra]

Re: Dr Phil Reading Club Challenge, Oct30-N.5, Chapter 4

{{{Jen}}} You are so very kind to say that, and I am very thankful for your post this morning! I really appreciate that you are reading them! Some mornings I wonder if I've killed everyone off from absolute tedium!

although quite shocked at the way you see yourself

I am absolutely horrid.


But I'm getting better. And that's something.