Get out of the 'Start Tomorrow' mindset
How many times have I planned to start a ‘diet’ on a future date—usually a Monday—only to sabotage myself before it even begins?
I would meticulously plan everything: research a new diet, map out my meals, do the grocery shopping, and set weekly goals. I’d even book daily gym sessions.
But once everything was perfectly set for ‘tomorrow,’ something strange would happen—I’d go wild with food! I’d eat all the things I thought I’d be deprived of once the diet started, consuming way more than usual, sometimes upwards of 5,000 calories.
Why? Because my mind was already fixated on the deprivation and suffering I was about to endure. This fear of scarcity made me overeat, leading to the exact opposite result: weight gain.
The Original Thought Loop Model
Circumstance: Plan diet for Monday
Thoughts: "On Monday, I’ll feel deprived and suffer until I hit my target weight."
Feelings: Worry, deprivation, self-doubt
Actions: Overeat
Results: Weight gainThe result was always the same—overeating and eventually quitting the diet within days, convinced that it wasn’t the right one for me. Then, I’d repeat the cycle, researching the next diet for some future date.
Sound familiar?
Before I learned about the Thought Loop Model, I was stuck in this cycle, completely unaware of what was driving my behavior. The truth is, it’s nearly impossible to change your actions without first changing your thoughts. This is what’s known as ‘bottom-up’ change.
Thoughts vs. Actions
Scientists understand two main ways to create lasting change:
Top-Down Change (Action-Based):
This approach focuses on changing your actions first. By consistently repeating an action (typically over 30 days), you form a habit. Each time you repeat the action, brain cells connect and strengthen neural pathways. Over time, it becomes easier to follow the habit.However, this method often leads to stress and difficulty maintaining motivation. It requires constant, conscious effort, and one slip-up can set you back to old habits.
Bottom-Up Change (Thought-Based):
This approach, on the other hand, focuses on changing your thoughts first. When you shift your mindset—even slightly—your entire life starts to change. And when you add emotion to those thoughts (your compelling reason), it’s like adding rocket fuel to the process.
My New Thought Loop Model
Circumstance: Start my plan now
Thought: "I can’t wait to nourish my body. I’m not deprived because I can plan joyful, intentional treats."
Feelings: Content, excited, capable, relaxed
Actions: Follow the plan
Results: Lose weightBy changing my thoughts, I shifted my entire approach. I no longer focus on deprivation or suffering. Instead, I’m excited to nourish my body and know that I can enjoy treats without feeling deprived—because they’re planned. This makes sticking to the plan easy and enjoyable.
Your Compelling Reason: The Key to Success
Your compelling reason is what will fuel your commitment and keep you going, no matter what. Without a powerful reason, sticking to any plan will be much harder.
Imagine I offered you a million pounds if you reached your goal weight.
Would you do it? Of course, you would!
Suddenly, all the “I can’t” excuses disappear. If your reason is strong enough, you’ll make it happen, no matter the time, effort, or obstacles.
One of the best ways to discover your compelling reason is through visualisation. Picture yourself at your goal weight—be as vivid as possible.
- What does your day look like now?
- How do you feel?
- What are you wearing?
- How has your wardrobe changed?
- How have your relationships or work life improved?
- What new activities are you enjoying?
- What’s your relationship with food like now?
Spend time regularly imagining A Day in the Life of You at Goal. The more detailed and clear your vision is, the more powerful your reason will be.
Key Actions
- Shift your thoughts around starting a diet “in the future.”
- Forget fad diets—aim to lose weight in a way that you can sustain long-term.
- Find your compelling reason, and use it as your motivation every day.
