Sabotage-proofing through setbacks 165 bothered to prepare anything.
• Make toast from low GL soylinseed bread.
• Eat larger breakfast and lunch so not so hungry in evenings. Ate because I was bored.
• Take dog for walk instead.
• Call a friend.
• Play computer games. Ate block of chocolate after dinner.
• Buy high quality couverture chocolate and have two pieces that I will make sure I savor fully.
• Have more protein for dinner.
• Have a row of squares for morning tea after a larger breakfast. Ate half a loaf of( high GL) white bread while watching TV.
• Buy lower GL version.
• Stop and make a proper sandwich with some protein filling.
• Turn off TV and fully savor bread so I find it easier to stop after two or three pieces. Note that not once is a strategy anything like:‘ become more disciplined and just don’ t do it again’! Yet that appears to be what many people decide to do after they backslide. Usually this‘ non-strategy’ is accompanied by some good old self-flagellation like,‘ I’ m not disciplined enough to do this’ or‘ I’ m such a loser’. With each strategy that you come up with, as you learn from each setback, you slowly but surely close the doors against sabotage. This is the process of sabotage-proofing. You will probably never eliminate them entirely – your mind is too creative. But most people will lose weight for the long-term once they close most of the doors. Finally, remember mindfulness.( As you can see, it is a key skill that comes up again and again.) As you learn more about how you are likely to sabotage yourself, learn to become mindful of your behavior around these times. Try to develop an intrigued fascination with how your