Cognitive Behavioral Strategies

Lynne S. Gots, Ph.D.
Licensed Psychologist

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Get Started on Dealing with Procrastination Now!

By Lynne Gots, posted on September 4th, 2013.

Ok, enough putting it off. No more checking Facebook for status updates of people I don’t remember from high school but can’t unfriend because I’m afraid of offending them. No more binge-watching Orange is the New Black. No more scrolling through the App Store to find the perfect habit tracker. No more games of Words with Friends. I have to stop procrastinating and write a blog post on procrastination.

The beginning of September brings out the inner student in all of us, even if it’s been decades since we last smelled the intoxicating possibilities contained in a brand-new box of Crayola crayons. A new school year is a blank slate—a chance to start over with pristine notebooks and no overdue assignments.

Unfortunately, life isn’t quite like school. Time isn’t measured in semesters. There are always endless projects to complete and opportunities to avoid them.

Dealing with procrastination requires a tough love approach. No excuses. No second chances. Just do it. Now.

Easier said than done, of course. It calls for a major cognitive overhaul. New rules.

Memorize, and repeat often:

1)    Later isn’t a better time.

2)    You’re fooling yourself.

3)    There is no better time.

4)    You don’t have to feel like it to do it.

You can work on your capacity to follow through with a plan by practicing just one small behavior every day. Meditation is a good choice because it can help you sit with uncomfortable feelings. Over time, it may actually strengthen the part of the brain involved in organization and planning.

But any behavior (preferably one that doesn’t take more than a few minutes) will do. You can decide you’ll sweep the kitchen floor every night at 8 pm, or empty your in-box at the end of each workday. The point is to choose an activity and carry it out, no matter what.

Procrastinators also should practice resisting the overwhelming impulse to give into avoidance. One way to power through the urge to avoid is by not hitting the Snooze button when your alarm goes off. You’ll be working on ignoring the self-sabotaging messages your brain is sending you. And as an added bonus, you’ll be starting the morning with a sense of accomplishment that can boost your motivation to take care of business throughout the rest of the day.

No matter how long your To Do list, crossing off even one item can help you break through the inertia of procrastination. I feel so much better already! But I’m just getting started. I’ll have more tips on how to deal with this irksome problem in future posts.

 

 




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Posted in Behavior Change, Motivation, procrastination, Techniques |

Willpower Failures: When Good Intentions and Outside Forces Collide

By Lynne Gots, posted on July 7th, 2013.

I just cleaned out the fridge. No more unidentifiable slimy greens in the vegetable crisper, shriveled limes in the fruit bin, and molding jars of pickled okra and salsa on the shelves. I’m planning a roasted eggplant dip and cucumber salad for dinner tonight to use up the last of this week’s CSA produce.

I was feeling pretty virtuous until I opened the freezer. Sharing space with the plastic containers of precooked beans, quinoa, and brown rice, alongside the loaves of artisian whole-grain bread, were three half-gallons of ice cream, three pints of premium gelato (there had been four until I polished one off last night—“to free up shelf space”) and three pints of frozen yogurt. I’d purchased one of the gelatos and one of the frozen yogurts. My husband had stockpiled the rest.

He’s pretty health-conscious most of the time, avoiding excess salt, eating massive salads every night, and eschewing red meat. Formerly a cooked vegetable hater, he’s even become a devotee of roasted Brussels sprouts and kale. So how to explain his frozen dessert hoarding habit?

I found the answer in a New York Times article, “Why Healthy Eaters Fall for Fries.” Several studies of consumer choices in fast-food restaurants found that posting calorie information did little to reduce calorie consumption overall. In fact, at Subway, people actually ate higher calorie meals despite reading the nutritional information, possibly because the chain offerred a $5 special on footlong subs.

Behaviorial economists conclude that good intentions take a back seat to economic incentives when we’re choosing what to order in a restaurant. That also seems to be what’s going on when my husband shops at the Giant. When I’ve asked him to cut back on buying ice cream because I end up eating more of it than he does, he says, “But it was on sale. Two for the price of one!”

I can’t get upset with him. It’s not his fault. Behavioral economics made him do it.

So I guess I don’t have to beat myself up either for lacking the willpower to eat fruit for dessert instead of gelato. And for not choosing the frozen yogurt—which, as I said, is in ample supply in my freezer and would be a lower calorie option. Because another study of consumer behavior found that people presented with a range of healthy, neutral, and unhealthy menu items most often went for the unhealthy foods.

As psychologists do, the researcher coined a term to explain the tendency to make a nutritionally unsound decision when more nutritious choices are available:  “vicarious goal fulfillment.” Just seeing the healthy menu options apparently makes us feel healthier and thus gives us the license to overindulge.

So the next time I’m tucking into a bowl of Talenti caramel cookie crunch, I won’t blame myself for my lack of willpower. And I might even top it with a dollop of whipped cream and a drizzle of chocolate syrup.

Because I’ll know it’s just a case of vicarious goal fulfillment.




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Posted in General, Mental Health and the Media, Motivation |

Possibly the Only Thing You’ll Need to Do to Start Losing Weight

By Lynne Gots, posted on April 26th, 2013.

 

Last week’s record high temperatures forced me to abandon the layers of sweaters and loose tops hiding the extra winter pounds around my middle and break out my warm weather wardrobe. The tight waistbands made me uncomfortably aware of a need to take corrective action.

I’m no fan of crash diets—or, for that matter, of any overly rigid dietary regimen that eliminates whole categories of foods such as carbs, gluten, or dairy products. Unless there’s a medical reason for such restrictions (which often can lead to backlash bingeing), I think a more effective and sustainable approach to achieving and maintaining a healthy weight is to make gradual changes.

To that end I recommend picking one problem behavior to work on at a time. If you’re making unhealthy choices or consuming too many calories, eventually you’ll be able to adjust what you eat to boost weight loss. But you won’t have as much trouble sticking to a nutrition plan if you’ve already put better habits in place and started to eat more mindfully.

Mindful eating means paying full attention to your food and the process of ingesting it—to the smells and tastes and to how your body feels before, during, and after a meal. It means tuning into your hunger and noticing when you’re just full enough, stopping before you feel stuffed.

Grabbing food on the go and unconsciously nibbling can be major obstacles to mindful eating. It’s easy to consume an entire meal’s worth of calories without realizing it if you’re scarfing down your breakfast on the way out the door, tasting while you cook, popping handsful of M & Ms in your mouth as you pass the candy jar on your coworker’s desk, or polishing off your toddler’s mac and cheese as you carry the plate to the garbage disposal.

My solution to these mindless eating habits is to implement just one rule: eat only when you’re sitting down. When you remind yourself to sit before you take a bite of food, you may be surprised to discover how often you nosh, taste, and nibble without even knowing it.

Of course, if you’re prone to frequenting the MacDonald’s drive-thru, munching on a vat of buttered popcorn at the movies, or digging into a bag of chips while you watch TV, sitting down won’t eliminate all your mindless eating. But it will help you pay more attention to what you’re putting in your mouth. Later you can add the step of sitting at the table to enhance your mindfulness.

Take this first step and you may notice your waistbands feeling a little looser before bathing suit season (though with the crazy weather fluctuations we’re having in DC, that could be tomorrow, at which point nobody will be ready).

 

 




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Posted in Acceptance and Mindfulness, Behavior Change, Techniques |

This blog is intended solely for the purpose of entertainment and education. All remarks are meant as general information and should not be taken as personal diagnostic or therapeutic advice. If you choose to comment on a post, please do not include any information that could identify you as a patient or potential patient. Also, please refrain from making any testimonials about me or my practice, as my professional code of ethics does not permit me to publish such statements. Comments that I deem inappropriate for this forum will not be published.

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