This week we are going inside our mind. We want to know what is going on in there.
This is where we will find the cause of ALL our overeating!

What we think = our weight loss results.
What we think = our financial results.
What we think = our relationship results.
What we think = our career results.

You can put anything in this equation and it will be true!

Our goal this week is to add a new habit to the other 4 habits we are already practicing: sleep, water, hunger scale, and meal plan. The thought download + model habit.

A thought download is writing down what you are thinking. Getting the self-talk out of your head and onto paper where you can SEE it.

Next, we put one of those thoughts into the model. We run our thinking through the model and it becomes crystal clear how our thinking leads to our results. Brooke Castillo developed this model and has successfully used it to coach people on any problem for years.

Here is an example of a thought download I did last week. The triggering circumstance was my daughter making a pasta meal. I was not hungry before she started the meal preparation.

This self-talk was going on in my head while she was making her meal:

why is no one hungry when I’m hungry,
why are they eating now,
man that food looks good,
that smells really good,
I can eat that real easy,
I can join in and eat too,
I’m sort of hungry,
I’m hungry enough,
I ll just do it this once,
no one knows my meal plan but me,
I can cheat and it won’t make a difference,
fuck it!

Self-talk goes on in our brain all the time – it’s the default thinking that supports our current habits. We put these thoughts go into the following Default Model because it’s the thinking the brain comes up with on its own. I have NO CONTROL over this thinking and you don’t either. This is the way our brains are designed to work. If you think this doesn’t apply to you; well that is just unicorn magic thinking! To show you how the model works I’ll put one of my thoughts into the Default Model.

Default (Unintentional) Model
The Circumstance: My daughter cooking when I am not hungry
My Thought: I can join in and eat too!
My Emotion: Connected
My Actions: Eat before I am physically hungry, overeat, Practice emotional eating
The Results: Eat extra food, gain weight


• The circumstance generated a thought, which created a feeling in my body.
• The feeling motivated my body to do these actions.
• The actions generated a predictable result.
• Finally, the results supported the thought.

This is how a habit loop works, it always starts with and is propagated by our thinking! This kind of thought is a RED FLAG for me because I encounter this situation on a daily basis.

However, I can practice a new thought to replace this very unhelpful one! I can build an Intentional Model to practice a new thought that will lead to a new result!

Intentional Model
The Circumstance: My daughter cooking when I am not hungry
My New Thought: Eating this food will not help me reach my goal weight!
My Desired Emotion: Truthful
My New Actions: Drink tea/coffee/seltzer water, connect with other people without eating, Practice eating meal plan
The New Results: Continue working toward my goal weight

At first, the Intentional Model is going to piss my brain off. The old familiar thought will keep coming up and I will have to practice pushing it down and thinking my new thought that will get me the results I want. This is simple but not easy because we need to practice it daily. Remember, we want to practice things that will start helping to pull us toward our goal:)

Modeling our thoughts will uncover and control our emotional eating habits!

The Emotion Wheel from The Junto Institute

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