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.

TinyActionTV Episode #12: Powerful Question to Stop Out-of-Control Eating

Let me guess, you're here to try to figure out how to control your crazy out-of-control eating. Am I right?

Well, let me tell you something: you are never in control, but you are always in choice.

I see all the time people trying to control and that control ends up backfiring, because let's be real, life is always going to happen.

Things are out of our control all around us all the time. But what we do have is the capacity to show up to each moment and choose how we interact and react.

I’m going to give you a little sliver of my framework of Empowered Choice right now.

Start looking at your choices through the lens of what you care about, asking yourself in the moment, "Do I want to honor my value of enjoyment and satisfaction with this food choice, or do I want to honor my value of long-term health with this food choice?"

You can imagine, if you're choosing from one of those values or another, you're going to make a different choice.  

I'm not saying one is good or bad; they're both valuable.

You care about satisfaction and you care about health. Sometimes you get both at the same time. Yahtzee!

But sometimes we need to make different choices in each moment to honor different values.

Today, for your tiny action, what I want to offer is this one simple question to ask yourself as you choose what you're gonna eat:, "What value do I want to honor with this food choice?"

Notice if you can see which value you are choosing most of the time, and explore what value you want to honor more often.  

Go more in depth with that value.  Ask yourself: “Why do I care about this valuing health?” Give yourself a few minutes to really consider the myriad of reasons why health is a value that you want to honor most. 

You can even make a list and put it up somewhere: "I value health because: it is easier to run around with my kids, it will help me live longer and be more mobile, it gives me the sensations of energy and lightness."

See what comes up on your list. And then the next time you are choosing what to eat, see which value you want to honor. 

This makes it a choice. If you are choosing to honor pleasure, then go full out and really revel in the yumminess. 

If you are choosing to honor health, then embrace the CHOICE and let it fuel you to live the life you have actually been so hungry for all along.  

TinyActionTV Episode #11: The Secret to Self-Forgiveness

Have you ever had one of those moments where you said something or did something that made you feel really stupid or embarrassed or bad?

Then you played that scenario over and over and over in your mind and you thought, "Well, I could have said this," "or I could have done this" "or what if I had,” and on and on the thoughts go. 

I bet you can relate, because it's a very human thing to do.

Though, for those folks struggling with eating issues, it's that kind of mental chatter that can end us up elbow deep in that chip bag. 

I want offer you a perspective on self-forgiveness. The way I understand self-forgiveness is throughtwo distinct prongs.

First prong: look at the situation and see, "Did I do something that was some kind of moral or ethical breach?"

If so, then you can make amends for it. You can go to that person or to yourself and say that you're sorry. Acknowledge that you did something that was out of alignment with what you actually value.

The second prong of self-forgiveness is to see that if you didn't make some kind of moral or ethical breach then you were actually just being unskillful.

Now, let me ask, do you look at a little kid who's learning to walk and makes a mistake and falls down and think how bad they are? Do you berate them for it?

Of course you don't, because you understand it's just part of their learning process, so same thing here.

If you acknowledge that that story you're playing over and over was just you being unskillful, then you just choose to let it go. Learn from it and let it go. 

Your tiny action for today is to look at that situation and understand if you need to make amends. If you do, go do it.

If not, let it go! Each time you think about that scenario, gently remind yourself to "Let it GO!"

Get your coloring book page that says "Let it Go!" by clicking the button. 

Also, if you want to get more of my teachings during the month of February, I'mteaching my free online class called "How to Find Freedom from Out of Control Eating.” Go to click here to find out more. 

TinyActionTV Episode #10: The Secret to Finally Feeling Good About Yourself


We are here at the end of January, a time of year where lots of people had great intentions at the beginning of the year, for self care, for exercise, or some other new resolution, but now things are slipping and people are feeling bad about it.  Worthless even.  

Can you relate to that? How are you doing with your resolutions right now?

All the time I talk to people who want to take care of themselves, but I find at the core of why they're not, is because they have this guilt that they're not actually worthy of taking care of.

It's not worth it to take care of themselves— that they aren't worthy. But what I want to tell you is that you are absolutely worthy.

Part of how you show yourself your own worth is through your self care.

Today for your tiny action, what I want to offer that you do is that you choose one tiny self care action, something that takes 30 seconds to two minutes, and you commit to doing it every day for the next week.

For me, I start every day with a glass of hot lemon water. I know that by doing that, very first thing in the morning, I'm showing up for myself, for my self care, for my self worth. 

Through that action, I'm able to make even more fulfilling and self care-filled actions in the future, and it builds my feeling of self worth.

I hope that you instill a new tiny action into your life where self care is at the core. Because self care if self worth in action.

Start changing your perspective of how much you are worth by starting to change how you actually care for yourself.  

TinyActionTV Episode #09: One Powerful Trick to Escape Emotional Eating

Have you ever had it happen where someone says something that triggers tears, and you can feel those tears rising, and you do everything you can to push them down, then you think about Doritos, and you go get the Doritos and you eat them all?

I know that that was a common pattern for me. I didn't wanna feel my emotions. I didn't wanna show my emotions for sure, so what did I do?

I pushed them down and ate instead.

The reality is if you are an emotional eater, and you don't choose to feel your feelings in the moment when they happen, it's gonna end up in emotional eating.

And my guess is that emotional eating is not going to actually help, but only make you feel worse.

So my tiny action for you today is that when you have one of those moments where you feel your tears starting to rise, that you remove yourself from the situation and that you choose to actually feel what it feels like in your eyes and in your cheeks when you're crying.

Just focus your mind on those sensations in your eyes and in your cheeks, and notice what it's like, and allow the tears to come, choose to feel.

If you feel now, you don't have to eat about it later.  Choose to feel! 

TinyActionTV Episode #08: How to Make a Binge Work for You

Oh God, I feel so bad, I'm so full, I'm so bloated, why did I do this to myself?

Well, F** it.  I’ll justeat some more ice cream.

I know that I used to find myself stuck in that cycle, where I would eat in a way that would make me feel really poorly.  Then I wanted to do something to alleviate feeling so bad, so I'd eat some more to distract myself and end up feeling even worse.

Can you relate? I know a lot of people can.

I want offer a new perspective today. Choose to be your own scientist about your own body.

Choose to pay attention to how your body feels. Accumulate data about your body, like a scientist doing an experiment.

Let that bloating be a data point that lets you know that ice cream makes you feel awful. Listen to your body. 

The more data points you accumulate over time will help you to make better choices and to stand more solidly in your relationship with food and your body.

The most important part about this though, is that if scientists are doing their job right, they are not putting their own personal judgment into their experiments.

If you judge yourself for taking an action that makes you feel poorly that only compounds the problem. So drop the judgment, and listen to your body. 

Your Tiny Action today is to take a moment the next time you feel really poorly from what you ate, reflect on what it was you just ate, and you notice, when I eat that way, it makes me feel this way. Without any judgment.

Over time, you build up enough of those data points, it makes it a lot easier to not make those choices that make your body feel so badly. But remember, you need to do it without judgment.