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The Scale

I stepped on the scale this morning. It was slightly up from yesterday. I’ve been hovering around the same number for quite some time now (1 month) and then this afternoon I stepped on it again, which I never do because it’s not the morning, and I was down 1.5 lbs from this morning. How do I process this?


How do you want to process this?

We have many unconscious thoughts, but as humans we also have the ability to look at our thoughts and decide what thoughts we want to keep and which we want to throw away.

The thought download and the Model are very useful tools here.

For a thought download, take a piece of paper and a pen/pencil. At the top of the paper write the Circumstance

C:At (2:45pm scale says ____lbs)

Then write down all the thoughts that come to mind. This is your time to OBSERVE your thoughts. Write down ALL of them. Positive, Negative, and Neutral.

After your thought download pick one thought to put into the model.

“When you think (Thought) how do I feel?”

When I feel (________) what do I do?


What results do I get from that action.

Is this the type of result you want to create?

Sit with the feeling, allow it to be in your body. We do not need to run from our thoughts or our feelings. This is an opportunity to explore and learn about our thoughts and feelings.