Should I still practice protocol exceptions?


I have been using the tools from the stop overeating class for a couple of months now and I have been experiencing consistent weight loss! My goal is to reduce my body fat to 18 percent and I’m currently about 25 percent. I have worked a couple of models with my most recent planned exception (below). With these models, I am experiencing little desire to have future exceptions. But I would like some advice on whether it might be beneficial to practice a few more exceptions with the tedious worksheets to further reinforce the feeling of aversion to exceptions. Or if I don’t feel the urge or desire to have an exception, should I just not plan one?

Model #1

C: I ate a donut and completed the tedious worksheet.
T: The pleasure I got from this treat was nowhere near as much as I thought it would be.
F: Free. In control.
A: I eat the rest of my planned meals. I don’t binge on sugar and flour. I move on from the planned exception and get back to work. I don’t obsess about food.
R: I create freedom around food. I save time. I lose the weight that I want.

Model #2

C: Same as above.
T: It was a huge waste of time to execute this exception. (I had to first plan. Then go to the donut shop. Then wait at the donut shop. Then spend time filling out the tedious worksheet.)
F: Disdain. Aversion.
A: I don’t bing. I don’t immediately think about or plan my next exception. I don’t think about food.
R: I create the body I’ve always wanted. I create trust with myself. I lose weight with ease.

The tedious worksheet helped me realize that my main source of pleasure is the anticipation of the treat. The donut was so mediocre when I really slowed down to taste each bite. I really noticed that I had the intense urge to eat the donut as fast as possible. You can’t do that with the tedious worksheet!