In part one, we discussed the concept of a “Motivational Review”, or a list of positive and negative consequences of stopping (or not stopping) an unwanted behavior, like over-eating. We also mentioned the idea that the results should be specific, and as far “downstream” as possible, meaning list out the consequences of the consequences…not just the first layer of immediate results, but what can happen because of them.

Now let us turn to some specific examples of Motivational Review items that could be useful for a diet, stopping over-eating, or eating more healthy foods.

-Able to walk up the steps without being out of breath
-Able to play with the kids or grandkids at a park, without being out of breath
-Can tie my shoes without popping a blood vessel in my forehead
-Save money by fitting into good clothes I already own
-Avoid embarrassment/shame when speaking in public
-Not ashamed to go to a school reunion
-Not ashamed for Facebook friends from years ago to see pictures of my face
-Able to walk my daughter down the aisle some day, without fear of heart attack between now and then
-More energy and flexibility for intimacy
-A doctor’s visit when they commend me for my health without another reminder that I need to lose weight
-I’ll be a better example of healthy eating for my kids…which will lead to their future healthiness

These are just a few ideas, but can be a great starting place for you to come up with your own list. Notice that there are positive consequences of stopping (able to play with kids), and negative consequences (ashamed of going to a school reunion if I don’t stop). In addition, the items try to go beyond the immediate results of simply “losing weight”. Lost weight translates to more energy, which translates to being able to play with grandkids. Keeping the idea in mind that there are long-term effects, I might better appreciate that my attitude toward food will likely be adopted by my children, so my actions are affecting their health in the long-run.

Use this list to begin your own. Share it with others who are struggling like you, and find out what motivates them to stay on their diet. Changing eating habits is difficult, and we can use all the help we can get to avoid giving up.