TinyActionTV Episode #22: Most Powerful Tool to Stop a Binge in Its Tracks

Are you ready for one of the most powerful teachings I have ever found?

Emotions only last 90 seconds.  You heard me right. 

There is actually a neurological surge of chemicals that courses through your body when you have an intense emotional trigger and reaction.

That surge of chemicals passes within 90 seconds.

If you are still experiencing the emotion after 90 seconds, it's because you're attaching your thoughts to that initial experience of the emotion, and you're extending it with your thought patterns.

Your tiny action for today is to take that moment when you have an intense emotional trigger, and remove yourself from the situation and breathe.

Breathe and try to focus all of your mental energy that you can on the sensation in your body.  Feel the physical sensations of that surge of chemicals moving through your body.  Name out loud the sensations you are feeling as they change.  

If you can focus on the sensation of the emotion, instead of on the emotional story, then you can experience that your emotions only last 90 seconds.  

When you get good at this, you can keep yourself from going deep into a binge whenever you experience emotional upset. Instead you can feel what you are feeling, and let it move through and not eat about it.  

This has changed my life and so many others’ lives, as well.  I hope it deeply impacts yours.

Your emotions only last 90 seconds. Talk about freedom.

Want more support? Join nearly a thousand other folks in the Find Food Freedom - Beat Binge Eating Facebook group by clicking here. https://www.facebook.com/groups/findfoodfreedom/

TinyActionTV Episode #21: One Powerful Tool to Get Off the Hamster Wheel of Racing Thoughts

Do you feel like you're living your life on a hamster wheel of your thoughts and you're constantly thinking about what happened in the past and feeling bad about it, or worrying about what's gonna happen in the future and you're just on the hamster wheel of your thoughts?

You are so not alone. Basically, everyone who I support who's struggling with out-of-control eating issues have this kind of relationship with their thought patterns where their whole life is happening inside their head.

The way to get out of the out-of-control eating patterns and to get out of your head is to focus on the sensation in your body.

Focus on your five senses.

The next time you notice yourself racing on the hamster wheel, what I want you to do is to take a moment and to focus all of the mental energy that you can, that would normally be racing, and to focus it in on what you can feel inside your body right now.

Find a physical sensation to focus on.

Maybe it's your ribcage expanding. Maybe it's how your weight feels pressing down against the ground. Maybe it's the hair on the back of your neck rubbing slightly.

Whatever it is, just focus your mind on that sensation and take a couple of deep breaths.  In the moment when you are about to eat in a way that feels out of control, take a moment and focus on sensation. 

With time, this practice can add up to getting you out of your mind into your body, and into a place where you're actually able to make the choices that you want for your life, for your health, and for your sanity. 

Focus on sensation!

Want more support? Join nearly a thousand other folks in the Find Food Freedom - Beat Binge Eating Facebook group by clicking here. https://www.facebook.com/groups/findfoodfreedom/

TinyActionTV Episode #20: One Powerful Question to Help You Drop Binge Eating

If you've been around TinyActionTV for a while, then you know one of my favorite things to say is, "you are never in control but you are always in choice."

How many times have you said, "if only I could just control my eating, then everything would be okay?"

But it's that trying to control that ends up backfiring that has you eating all the chips in the store.

So, that is why developing your capacity to be in choice is one of the key aspects to getting through out of control eating patterns. 

I have a whole big framework ofEmpowered Choice that I like to teach, but today I'm gonna offer you just a tiny and powerful part.

Value-driven choices. Make choices that are driven from your values.

 

Ask yourself the powerful questions about your values. How do you want to feel? What do you really care about?

Make your food choices informed by these answers. 

For example: I choose to honor my value of pleasure, and to revel in eating this piece of cheesecake.

Or, I choose to value my honor of health, and choosing a food that I know is going to give me sustained energy and feel good in my body.

When you can harness your values, it can make it much more easy to make choices, instead of trying to control what you're eating and having it back fire on you. .

So for your tiny action today, I want you to ask yourself this question: What value do I want to honor with this food choice?

Empower your choice.

TinyActionTV Episode #19: One Essential Mindset Shift to Stop Out-of-Control Eating

When you're really struggling, getting through it and into a balanced, healthy place can feel insurmountable.  I completely understand.

When I was struggling with my crazy, out of control eating patterns, which let me tell you, were super crazy.

In the course of one day I would go from restricting, heavy restricting dieting, to out of control binging and ultimately purging, too. It was excruciating.

There was a part of me that thought, “This can never change. There is no way that I can ever get through this."

Something happened to me one day which shifted my perspective.  I came to the recognition that I was going to commit to the journey and to keep taking the next step, with the recognition that this wasn't something that I was gonna fix all at once.

It wasn't going to be this magical moment where I now eat heathfully with ease and I feel totally relaxed around food. That kind of epiphany wasn't gonna be the thing that got me there.

But what was, was continuing to take just the next step.

I sought support, I found a therapist. She was nice, she didn't really have tools for me. I found a nutritionist. He led me further down the path to disordered eating.

But I didn't let any of those steps foil me and not continue forward with my commitment to find this food freedom thing for myself.

As I kept taking steps, momentum kept building.

One of the most important things about a step is that it's small.

If you've been hanging out for a while, you know that this is TinyActionTV and I am all about those tiny actions, those very small behavioral changes that you can start to make to keep walking along that path to Food Freedom.

So my Tiny Action for you today is just feel into what is that next small action that you can take to get you further along your path, with the recognition that there is going to be boulders right in front of you, you're gonna have to walk around them.

Things aren't gonna go perfectly. And you aren't going to be able to execute everything that you want and get it all done now.

Today’s coloring book page is a beautiful one.  Printing it out and coloring it in could be your Next Step in your food freedom journey. 

If not that, then think about focusing on meeting your core physical needs: drinking one glass of water, go to sleep 5 minutes earlier, roll out your yoga mat and stand on it.  

Just take that next step.  And feel the momentum build. 

TinyActionTV #18: How to Not Eat All the Little Debbie’s in One Sitting

Have you ever had that experience where you all of a sudden drop all of your good intention and your choices for health and longevity just disappear, and you end up going to the store, buying the box of Little Debbies and eating all of them?

It's like a little kid took you over, right?

This is so common with folks struggling with out-of-control eating. There is some part of them-- a younger part-- that's calling the shots.

This doesn't even necessarily have to do with old childhood trauma, or anything like that, but it's just a maturity thing.

The part of us that understands long-term perspective drops away, and all we can see is right here, right now.

I want the satisfaction. I want the taste. I want the experience. I want to not have to think about all the things that my adult self has to think about. So let me just eat the Little Debbies.

 

What I want to offer instead is a teaching from Marc David at the Institute for the Psychology of Eating. If you don't know their work, I highly suggest you check them out. They have a great podcast.

Marc talks a lot about how part of the process of coming into food freedom is to come into a greater state of maturity— to come into a place where you are able to have that long-term perspective, and make decisions that are in alignment with it. 

He likes to call it, “stepping into your queen," or “stepping into your king.” Accessing that regal, powerful, grounded place inside of ourselves that has the capacity to take care of the whole land.

What would it be to step into your queen or your king?

Today for your Tiny Action, I want to give you that question: "What would my queen do?" or "What would my king do?"

Then allow that Queen to take a pause from the little kid running to the store to get a little bit of satisfaction and take that long-term perspective and step into your maturity.

Really inhabit your Queenliness or Kingliness and make a choice from that place. 

Step into your Queen! Step into your King!

TinyActionTV Episode #17: How to Escape the “I’ll Start Tomorrow” Mindset

How many times have you been on a diet and you've been doing really “great" at it, and then something happens and you end up going off the deep end and eating everything you weren't supposed to eat on your diet?

Then it just becomes this thing where it's like well, I'll start tomorrow, or I'll start Monday. Then you're on a binge for the next several hours or days.

That is the cycle of the diet-binge reality— It is a pendulum, swinging from restriction to bingeing every single time.

It's that last supper mentality of “Well, F it, I'm just gonna wait until tomorrow," that ends up keeping people really stuck in this swing between heavy restriction to way outta control eating.

I want to offer that instead of going into that mentality of “Well, I'll just start tomorrow" or "I'll start Monday", that you have it in your mind "Start now!"

Start now! Now's the time.

Now is the only time you ever have to make a different behavioral choice.

So even if you've eaten something that feels out of alignment with the kind of food that you wanna be putting in your body, you just accept that you ate the thing you didn’t want to eat, and then declare that you are going to make a different choice now to show up and be more honoring of the life that you really want to be living.

Your tiny action for today is the next time that you notice that you're having that old diet mentality voice in your head that says "I'll start tomorrow" or "I'll start Monday," that you instead think “What can I do right now to help create the change that I want in my life?"

Something really small, like go drink a glass of water. Or go outside, and take a few deep breaths, and maybe go on just a one block walk.

It doesn't have to be a lot, but doing one small action now can start to bust up that diet mentality thinking that we need to start on Monday, and that can be what you need to finally find the freedom that you're looking for in your food relationship. 

Start now!

TinyActionTV Episode #16: What the Flu Can Teach Us About Perfection and Commitment

On today's episode of Tiny Action TV, I'm gonna get real with you. I am real with my dirty hair, my pajamas, and my croaky, froggy voice, because I have been sick in bed with the flu for the last five days.

I've had a thermometer in my mouth more times than I've had food in my mouth. And let me tell you, it's been a bit brutal.

I am still here, making today's episode, because I made a commitment. 

I made a commitment to myself and my students to make one of these videos every single Tuesday for the whole year, and I'm doing that today.

And the teaching that I wanna highlight as I'm showing up just as I am, as real as I am today, is that commitment doesn't have to be perfect in its own execution.

We don't have to be perfect in everything that we do, in order to stay committed to our journey.

So here I am showin' up as my full, real, flu self, to teach you that it's more powerful to take one tiny action today towards the life that you want for yourself than to try to do it all tomorrow perfectly.

'Cause when we try to do it perfectly, we're pulling that pendulum up to one side, inevitably, something's gonna happen that's gonna swing the other direction, and we're gonna end up feelin' out of control and crazy and it's probably gonna end up in a binge.

I have really worked hard to let go of my perfectionism. I've decided instead that I want to maintain my commitment to the journey of food freedom.

And I hope that you find that same in your life. So today, what's that tiny action that you can make to take just a little bit of care for yourself, instead of trying to do it all tomorrow?

Hope you all have a great day, and find your own commitment without perfection.

TinyActionTV Episode #15: How to Get Off the Binge Train

Have you ever had the experience where something happens and you have the thought of ice cream sandwiches (insert your binge food here), and then the next thing you know, you are on the freight train to binge land and you can't stop until you've picked up three at the store and eaten all of them?

Well, if you can relate to that, then today's post is going be great for you.

What I wanna help you do is to pry those apart where you acknowledge that the urge can be distinct from the action.

The way to create this distinction is by creating one tiny pause between that initial thought and your act of going and fulfilling on that thought.

What this would look like is that if you're on the freight train to binge land, that you take a moment to have the awareness of "I'm on a freight train."

Just take one conscious breath, and acknowledge you're on the train. Take that one pause.

What that one pause can eventually do is it can lead you to a place where you have the awareness that you're on the train.

Maybe you sit down in the middle of the kitchen floor on the way to the fridge, and you surf that urge— you sit with it while it's happening, and notice it without acting on it.

Eventually what can happen is you can completely separate having an urge from having to act on it.

You're urge and you're action are not the same thing, and you can separate the two, but in order to do it, the very first thing you have to do is to take one pause and have the awareness that you're on the train to binge land.

As you take that pause, take that deep breath and move on from there.

If you end up binging, that's okay. This is a long journey and it doesn't happen overnight.

But the first time you take the pause can get you to the place where the next time you take a little bit longer until you ultimately can completely separate that urge from action and not binge at all. It is powerful stuff.

There is an amazing amount of power in taking just that one pause. 

Find your of Power of the Pause!

TinyActionTV Episode #14: The Secret to Deal with Binge Guilt

So many of the people who are struggling with out of control eating are trying so hard to be perfect. And if they can't be perfect,then they might as well not do anything at all.

Swinging from trying to be perfect by restricting and dieting, and then failing at those extreme efforts and swinging over to failure and bingeing on everything in sight.

Can you relate to that?

It is a cycle.  Perfection is impossible.  Trying to achieve perfection is a set up for failure. 

The mindset shift that I want to offer you is that the only thing that is perfect is the present moment.

The reason why this is the only thing that is perfect is because you can't argue with what's happening right now.

It is, it is happening. And if you argue with it, you are creating more suffering for yourself. 

One common way that people create more suffering for themselves if by shaming and guilting themselves when they don’t achieve perfection. 

This doesn't mean that you don't have the sovereignty to take action to change things in the future.

But if you argue against what is happening right now, you are just creating more suffering for yourself.

So, I want you to really consider this. The next time that you're in a moment where you're deep down in a binge, I want you to ask yourself: “How could this moment be perfect?"

A hint:  Learning from this moment is one way that you can understand it to be perfect, even if it is an awful low moment.

Ask yourself: What got you into this moment? What action are you doing that doesn't feel good?

Your Tiny Action today is to focus on the perfection of the present moment. Accept what is happening.  Because it is happening.  Feeling guilt about it does not help you get out of it. 

After you accept what is happening, choose one tiny action that brings you into alignment with the life that you value most. Something easy, like drinking a glass of water, or calling a friend. 

May you find perfection in the present moment.

TinyActionTV Episode #13: How to Get Out of Monkey Mind

Today I am going to teach you a really powerful and simple tool to help you when you feel like you are stuck up in "monkey mind."

You know, "monkey mind," where you're ruminating about something in the past or you're freaking out about something that's yet to happen in the future. 

Maybe you can relate to being a balloon head, drifting slightly above your body, definitely not connected.

When we're in that place, it is so easy to go to food for a little relief- to ground us down a little bit, to make us feel a little more stable and even a little more numb.

If you can relate to that, then this tool is going to be really powerful for you. It's very simple.

Today for your tiny action, when you notice that you're up there in the monkey mind and everything's racing, what you're going to do is you're gonna take a deep breath, and ground your feet down.

Take your feet, press them in to the ground, and really feel what they feel like right now as your weight is pressing down. Even better if you do it while standing up.

As you feel your weight pressing down, pay attention to all of the subtle sensations of your feet right here in this  moment.

Notice the texture of your socks, where on your foot the pressure of your weight is.

Then tune your mind into the reality that as you are pressing down on the ground, the ground is pressing back up to meet you.

You are here in your body on this Earth right now.

That is a powerful tool to help you get outta monkey mind, get into your body, and connect to all that is greater than just you.

Just remember, ground your feet down.