Step 1: Identify and Describe the Problem in detail.
Identify the problem clearly
eg. I eat too many cookies (or other desserts for that matter) in one day. I tend to eat when I am stressed or bored. They are a quick and easy food that has a wonderful sweet taste (which I normally crave).
Identify what leads up to the problem
Many problems involve a chain of actions.
Try to see the steps.
- Things around you that cue you to eat or to be inactive.
- People in your life who don't support your efforts.
- Thoughts or feelings that get in your way.
eg. I like to bake for the kids (and myself) so homemade sweets are in the house a lot. They are typically stored in a visible location. When kids are crazy or I am not sure what to do next, I go to the kitchen for a bite. Cookies are an easy find that fills my desires.
Step 2: Brainstorm your options.
What are all the solutions you can think of?
- Write them down.
- Let ideas flow.
- Don't judge them here - anything goes.
Step 3: Pick one option to try and develop a plan.
- Weigh the pros and cons of each option.
- Choose one (or combination of several) that are do-able and likely to work.
- Try to break as many links as possible, as early as possible.
- What you will do.
- When you will do it.
- What needs to be done first.
- Who else is involved.
Write your plan down.
eg. Making cookies/desserts will be limited to once a week. They will be stored in a container in a cupboard. Other foods will be available for quick grabs (grapes, bananas, apples - maybe have a healthy dip to go with the fruit to help satisfy my sweet tooth).
Step 5: Try it.
Did it work? If not, what went wrong? Try this process again.
This is a process! Don't give up. Failure only occurs when you STOP trying.