• Home
  • About
  • Diet Coach Cafe
  • Books
  • Blog
  • Contact

Choose to, not “have to” – Day 43

 

puppy

At some point, I’m sure you’ve uttered the words, “I have to lose weight” or “I have to exercise.”

The real truth is you don’t actually have to do anything. This includes going to work, cleaning the house, or even feeding the dog.

You choose to do these things because you don’t like what might happen if you don’t do them.

Instead of saying, “I have to,” when discussing your actions or goals, substitute the words “I choose to.”

Now the phrase “I have to go to work” becomes “I choose to.” And “I have to lose weight” becomes “I choose to lose weight.”

From now on, any time you feel like you have to do something, say “I choose to.” Then take steps that move you toward the outcomes you want.

Today’s assignment (my answers are in blue)

1. Start catching times when you say, “I have to…” Regardless of the issue you’re facing, switch your words and say, “I choose to.” Write down each time you do this as well as what you said.

I choose to exercise today.
I choose to work on my business plan.
I choose to pick up the clutter in my house.

2. Train yourself to use this phrase more regularly by saying things such as, “I choose to get up early for my meeting” or “I choose to sit here at my desk and type this report.”

I choose to write more, and to work on my new book.

I choose to skip having wine with dinner, and drink club soda instead.

3. Using the words ‘I choose to…,” write a “to do” list of things you want to accomplish during the next week.

I choose to…

Exercise a little each day

Shop for fresh fruits and vegetables

Plan dinners so we don’t “choose to” (vs. “have to”) go to a restaurant.

P.S. I love this exercise, and have used it to completely change my vocabulary about a lot of things. Even simple phrases such as “I have to get up early” or “I have to cook dinner” now seem a lot kinder when I tell myself that I “choose to” do these things.

Excerpted from Day 43 in the book 100 Days of Weight Loss

Filed Under: Emotional Eating

FREE e-book: 5 Easy Ways to Revive Motivation

(Plus receive my FREE ezine, The Weight Loss Minute)

FREE e-book: 5 Easy Ways to Revive Motivation

Motivation Blog Posts

Emotional Eating blog posts

Long-term success blog posts

Other Topics

the Diet Quiz

The Diet Quiz

Find the right diet for you

Linda’s Books

Popular Posts

  • After the Move — Grieving my Progress
  • Playing Games with your Scale?
  • Pretend You're a Little Baby
  • It's not your job to FIX them
  • Eating Like a "Normal" Person - Day 79
  • Punishment is NOT Motivating - Day 78

FREE e-book: 5 Easy Ways to Revive Motivation

(Plus receive my FREE ezine, The Weight Loss Minute)

FREE e-book: 5 Easy Ways to Revive Motivation

Linda Spangle

Meet Linda
Contact


  • Books and Blog

    Linda's Books
    Linda's Blog

Favorite Resources

    • Tracking App
©2023 Weight Loss Joy