This post is a long one because it contains instructions for one of the most important Cognitive Behavioural Therapy (CBT) skills. You might want to print it – If you click on the blog post title you will find buttons for printing or emailing at the bottom of that page.
How to Use Disputing Questions to [...]
Let’s say you’re trying to lose weight.
Its after dinner. You’re not exactly hungry but you really want some ice cream. You know you have some ice cream in the fridge and the urge to eat it is very strong.
My advice of what to do in these circumstances is to “urge surf”.
Ask yourself how strong [...]
I wrote this for a local gym and thought I’d post it here too.
The examples are related to eating and exercising but the info is just as relevant for other types of goals.
How to Stick to Any Goal in 2010
1. Understand the emotional reasons your goal is important to you.
For example, your personal emotional reasons [...]
To access (these instructions are for PC users), right click on the link below and choose “save link as” (Sorry Mac Users, I’m not sure of the procedure for you.). Once the file has downloaded, open it and hit page down until you see my article, which is called “Getting Back on the Horse”. Its [...]
This month I’m in 3 magazines.
For the current edition of Mindfood, I wrote an article about expressing thanks. My editor at the Mindfood requested the topic because its their end of year/holidays edition.
Back in August I was one of the judges at a New Zealand fitness industry awards event called the Fitness Life Awards. [...]
Fitness Life Magazine have provided a free copy of the feature article I wrote for their July issue for aliceboyes.com readers.
You can read the full article here – It’s the Thought that Counts: Psychological Tips For Dieting Success. (To download a copy, Right click on link and select “Save link as” and the file will [...]
This is a very practical post about how to increase the amount you exercise. This Cognitive Behavioral Therapy technique is easy to implement. It will take less than an hour but the positive effects are likely to last for months.
Dr Gertraud Stadler, from the Psychology Department at Columbia University, and colleagues did a study in [...]
“Psychological payoffs” hook people into behavior patterns that provide some psychological rewards but that also have important downsides. Common examples of these types of patterns of unwanted behavior include: overeating, procrastinating, problematic ways of interacting with other people, excessive spending, and excessive TV or internet.
This post is about how to stop unwanted behavior patterns [...]
An acronym from the recovery movement (I think its from AA) is HALT, which stands for Hungry, Angry, Lonely, or Tired.
Its significance is that when a person is feeling any of H, A, L, or T, they’re more vulnerable to drinking.
The message of HALT has much wider uses than for alcoholics. Anyone is likely to [...]
What is an Advantages Card?
An “Advantages Card” is a simple technique from the Cognitive Therapy Model of Psychology that anyone can use to help themselves stick with a goal.
It works with almost any goal that you’re taking daily action towards e.g. sticking with a diet, exercising everyday, not yelling at your children, not smoking, or [...]
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