Be Kind to Yourself
You are a special person with wonderful qualities and talents. You deserve to treat yourself well with a positive attitude every day.
Concentrate on Your Best Qualities
What do you like best about yourself? Maybe it’s your great sense of humor, your skills on the piano, or your ability to paint life-like portraits. List 5 qualities you like and admire about yourself.
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Appreciating Your Body
People come in all shapes and sizes. Some parts of your body may change as you lose weight or grow taller, but you’ll still be the same person inside. Part of maturing is learning that it’s okay if you don’t look exactly like the celebrities in magazines or on TV. It’s important to appreciate and accept your unique body shape and features. List 5 features you like right now about your body. (Here are some ideas to get you started: my eyes, my strong arms, my hair, my ears, my legs, my skin, my hands, my feet).
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Super Self-talk
Everyone talks to themselves “in their heads.” Putting yourself down just continues to make you feel bad. Changing the “trash” talk to “super” self-talk can change your mood and your behavior.
See the Difference:
Trash talk: Chris came home from a track meet, feeling disappointed that he didn’t win his race. He told himself “I should just quit, why even bother. I’m too fat to be on the team anyway.” He went into the kitchen looking for something to eat to make him feel better. He found a bag of chips in the pantry, plopped down in front of the TV, and polished off the bag.
Super self-talk: Chris came home from a track meet feeling disappointed that he didn’t win his race. He told himself “Although I didn’t win, I almost beat my best time. I practiced hard this week but tomorrow I’m going to ask my coach for some pointers to improve my form.” Then Chris dropped his backpack off and grabbed his dog to go for a walk in the neighborhood.
Examples of Super Self-Talk
• I’m taking one step at a time to reach my goals—I know I can do it!
• My weight doesn’t define who I am as a person—I am special no matter how much I weigh.
• I like to move my body.
• By body is powerful and strong.
• Nothing can stop me from being successful.
• Even if I have a setback, I can just start again.
• Eating when I’m not hungry doesn’t make sense; I’m going to find something else to do.
Reward Yourself for Your Successes
Pat yourself on the back when you reach a goal. You deserve it! List 5 (non-food) ways you can reward yourself for your hard work (Here are some ideas to get you started: music downloads or CDs, books, magazines, clothing, exercise gear, manicure, movie).
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2. ______________________________________________________________
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4. ______________________________________________________________
5. ______________________________________________________________
Being kind to yourself, appreciating your body, using super self-talk, and rewarding yourself for your successes will help you develop a more positive attitude about yourself and the world around you.
Energy In
My Eating Challenges:
My “Energy In” Goal for the Next Week:
Energy Out
My Activity Challenges:
My “Energy Out” Goal for the Next Week:
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