Brooke,

I overate for dinner, and had some snacks which are definitely off protocol. I’ve been feeling guilty and ashamed of deviating from my protocol. I’m trying to find replacement thoughts that would help me get back on protocol tomorrow but I’m not successful so far.

Unintentional model
C: Ate two tortillas, lentils, eggplant and dessert for dinner
T: I feel stuffed because I ate more than what I planned on my protocol
F: Guilty
A: Deviate from protocol, Overeat
R: Gain weight

Intentional model
C: Ate two tortillas, lentils, eggplant and dessert for dinner
T: I feel stuffed because I overate, but can get back on the protocol (- not working! )
F: In control, determined
A: Get back on protocol
R: Lose weight

I don’t feel in control or positive with the intentional thought probably because don’t believe it yet. Is that the reason? If so, how can I tweak the thought so it gives me the result I want?