TinyActionTV Episode #25: One Secret to Escape Black and White Thinking

"A paradox is a statement that, despite apparently sound reasoning from true premises, leads to a self-contradictory or a logically unacceptable conclusion. A paradox involves contradictory yet interrelated elements that exist simultaneously and persist over time.” - Wikipedia

If you are struggling with out of control eating issues, then my guess is that you are living in a black and white reality,  where things are either good or bad.

You had great success or you were awful.

You feel excellent or you're judging yourself and you feel really guilty.

Where you are dieting and restricting, or where you are off the deep end, eating everything in the house.

Does that sound about right?

Well if that's you, then I can guarantee that you want to get off the pendulum swing.

It is not fun to be swinging between those two extremes.

I bet you want to learn how to live in the gray.

An essential component of being able to live in the gray is being able to accept exactly where you are and that you simultaneously want to change.

In order to get to a place where you're not bingeing all the time, you need to accept that you are bingeing.

While you want to stop bingeing, and you want to feel like you have choice over what you're eating, the way to do that is not to restrict.

It's to accept that you're bingeing, and then to simultaneously hold the commitment to not binge.

Now you might be saying "how can I accept something and also commit to not doing it? That is totally paradoxical."

Bing ding ding. You are right, it is an incredible paradox.

Something that I have learned is that in order to learn how to live in the gray, we have to learn how to be at peace with paradoxes of life. They are all around us all the the time.

While they might seem mutually exclusive and they can't happen simultaneously, it's the only way it's going to  happen.

The only way you're gonna stop bingeing is to accept that you are, and to commit that you don't want to.

You might feel like acceptance is just letting it all go and surrendering. I want to tell you differently. It's the key component to getting to that place where you stop.

There are so many other paradoxes that exist throughout your life.

Instead of being driven crazy by the paradoxes and trying to put them either in the good or bad camp, that you can remember the gray and instead choose to be at peace in the paradox.

TinyActionTV Episode #24: Powerful Commitment Hack

Let me guess.  You have a confusing relationship with commitment because you've tried so hard in the past to commit to this diet and to that diet, and you've ended up failing at all of them. 

You feel like a failure, and that nothing's going to work for you, so why commit at all?

I understand. You are not alone. I used to struggle with that myself.

I want to reframe commitment. Don’t commit to a diet. Don’t commit to a new way of eating.

Commit to yourself and to the life that you want to be living.

Commit to learning what you need to learn in order to get over the food crazies and start to have a relationship with food and with your body that feels easeful.

It might sound impossible, but I promise it is possible with the right teachings and with the right mindset.

Commit to the journey.  Commit to the life-long journey that it is to live in a body.  Commit to the life-long journey that it is to understand how to eat in a way that leaves you feeling at ease instead of out of control.

I guarantee it, in this commitment, you will stumble along the way, you will fall, you will trip up, and that that is all part of it. That is where you get to learn how to grow and change even more.

Today for your tiny action, I want you to understand what it is that you want your life to be like in that life-long journey.

Not about what size you want to be or what food you want to eat, or any of those things.  But what you want to experience on the life-long journey of living the way you want to live.

Commit to it, and then realize that all you have to do is take just the next step. 

You're not trying to get to the end of the journey, you're just trying to keep taking your next step and your next one and your next one along the path.

 Commit to the journey.

TinyActionTV Episode #23: What Are You Actually Hungry For?

All the time I talk to people who go to food for that moment of instant gratification even though they're actually trying to fill up a deeper hunger inside themselves.

They try to fill that deeper hunger with food but it never works, and it actually ends up making them feel worse.

Can you relate?

What I want to offer today for your tiny action is to ask yourself the question: What actually fills you up?

What is it that is that deep hunger in your soul, in your mind, and in your heart that you want to fulfill? What's that big dream?

What's that way of connecting to others, what's that way of being in this world that would actually fill you up in a much more gratifying way than that food ever could?

I hope that asking yourself this question will start to give you a step forward towards that deeply fulfilling life.

And remember, we're all about Tiny Actions in the Food Freedom world.  .

Even though it might be a big dream, just think about one small way that you could bring a tiny bit more of that kind of experience into your life today.

Build onto that tiny action over time, to create the truly fulfilling life of your dreams.  

Each tiny action you take to satisfy these deeper hungers will help you

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.

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.   

TinyActionTV Episode #07: Drop the Self-Judgment with this Simple Tool

In today's episode of Tiny Action TV, we're looking at a really important topic for finding freedom from the food crazies: self-judgment. Judging yourself for what you eat, how you feel, how you look, what you said, the way you reacted, whatever it may be.

I know that self-judgment is one of the things that keeps people stuck in the mental cycles that perpetuate the food crazies, emotional eating and bingeing.

What to do about the self-judgment?

It's a difficult topic but I have a number of great tools and one tiny one that I'm gonna share with you today.

Today’s tool is straightforward and it's physical. I love the physical tools. It always helps when you get out of your mind and into your body.

In that moment where you notice that you have some judgment coming through your mind, that you take that moment and you take your hand and make it shaped like a hook. You take that hook and you drag it in front of your mind and then you flick it away. (Watch the video if you want to see how it is done.)

You unhook your mind from those negative thoughts.

The reality is our mind is always gonna think. It's both the joy and detriment of how our minds work. When we cultivate our capacity to control and change our thoughts, we get to get out of the mental cycles of self-judgment that I like to call the shame and guilt spiral of doom.

When we can get off of that downward spiral then we can start to make actions, make choices and stand up for ourselves in our life, in our food relationship and in our bodies in an evermore profound and caring way.

Today for your Tiny Action: the next time that you notice yourself getting down on yourself for something you said, did, ate or how you look, any kind of self-judgment that you've got going, that you give this tiny tool a try.

Use this physical gesture to unhook your mind from those thoughts. It takes practice and consistency.  With time, it can be all you need to totally reroute your thoughts, and not end up elbow deep in the chip bag.  

TinyActionTV Episode #06: The Secret to Resolutions that Work

My Resolutions: I am going to work out for two hours a day every day, and I'm gonna drink eight glasses of water and I'm gonna eat three balanced meals, and healthy snacks in between, and I'm always gonna make them all myself, and, and, and, and…. 

I find this time of year it's really easy for people to fall into the downfall of trying to take on way too much all at once. And it ends up getting people in trouble, because it's impossible to implement that much new behavioral change and sustain it over time.

But you know what is possible? One Tiny Action after another.

Here is a metaphor that I think could help you a lot, to really understand what I'm saying here. If you're in America and you set sail for Africa, if you change your trajectory by just one degree, you'll end up in Europe.

A one degree shift right in front of you, can set you onto an entirely new trajectory over time.

In my own life, I used to have that big laundry list of activities that I needed to be doing in order to be good and healthy.

I had this whole vision of all the things I should do every day, including a long morning practice.  But, because I couldn’t do all of it, I wasn’t doing any of it. 

I was challenged by someone to just unroll my yoga mat and stand on it every single day.

Commit to that one tiny thing. And that's what I did.

Once I was on that yoga mat, I was more likely to stretch. And then once I was stretching, I was more likely to get up and go on a walk afterwards.

That one tiny action now has me into a relationship with my morning practice where it takes me well over two hours if I'm doing it full out. And I love it, I do it many, many, many days a week, and it fulfills me deeply.

But there's no way that I could possibly have implemented the morning practice of my dreams, in full, from the beginning.

For your tiny action, I want you to think about what is your equivalent action to "rolling out the yoga mat and standing on it."

What's that one tiny thing that you can actually commit to doing in a daily, ritualized way, that will lead you towards that bigger vision of what you're wanting for your life this year.

I know you can create more for your life than you ever have before, one tiny action at a time. Tiny actions add up.