FOUR STEP FOOD Flashcards
SHORT FORM FOUR STEPS FOR TAMING EATING:
BELL THE CAT! It’s an urge to pig out! A dopamine delusion. I’m a lean mean hiking machine. I won’t give up that and join the fat club for a pig out brought on by a dopamine delusion.
WHY ME. This dopamine delusion was triggered by sensing or thinking of a pig out cue. My brain mistakes the delusion of promised happiness for reality.
READY,AIM,FIRE: Take a slow breath. Recall my lean mean hiking machine self. Fidelity to my core values will get me there: vitality, clarity, mindfulness, discipline. Surf the urge and move toward my goals.
What do I do when I recognize a junk food or overeating urge?
FOUR STEPS FOR TAMING EATING:
RECOGNIZE: I want to be a lean mean hiking machine! I’m having an urge to eat crap or to pig out and join the fat club. This is a Dopamine Delusion! I do not “want” to give up my lean mean hiking machine for crap and a pig out.
REFRAME: A sensory cue or random thought has triggered the release of dopamine creating The Dopamine Delusion urge. The urge is two-pronged: wanting + anxiety. My brain mistakes the promise of reward for a guarantee of happiness and relief from suffering. But it’s delusion, it will not make me happy or satisfy me. I need to surf the urge and let it run it’s course and refocus.
REFOCUS: Draw a slow breath. Image my bright Lean Mean Hiking Machine Self. Remember my loved ones who my choices influence. Recall my core values that will guide me to my lean mean hiking machine: Vitality, Clarity, Mindfulness and Discipline and take an action that moves me toward my goal: e.g., meditation, slow breathing, green exercise break, exercise, relaxation response relaxation, engaging in an activity I would rather spend my time on.
