Pause and reflect

Stop and take a few slow, deep breaths. (Seriously, close your eyes and try it.) Now, how do you feel? A little more relaxed? Mind a bit clearer? Doing a similar thing at times on your journey can help you be more successful. Let us explain.

Ever lose your keys and end up racing around and tearing up the house looking for them? You find loose change, a random sock, lots of crumbs…but no keys. Soon you’re late and frazzled.

A similar thing can happen when trying to lose weight. Maybe you’re stressed or not sleeping well then find yourself surrounded by high-Points foods but low on Points. You might spring to action—or, more accurately, react—only to get overwhelmed, distracted, or tired and take the path of least resistance, i.e. away from your goals.

But what if you took a beat to focus instead? What if you did the equivalent of stopping and thinking about the last time you had your keys? This month, we’re sharing techniques that do exactly that. Slowing down (even for a sec!) to consider the situation and your thoughts, feelings, and actions allows you to stay calm and make moves that keep you on track.

P.S. Bookmark this page! Each week, we’ll add a link to the new weekly technique and its 3 fast facts.

Week 1

Stressed? Take five and try this

Heart racing. Palms sweating. The overwhelming feeling of ugh. When you notice yourself slipping into Stress Mode, pause and bring yourself back to the present in 5…4…3…2…1… ahh. Check out this week’s technique to learn more.

3 fast facts

1. Worrying about the past or what might happen in the future often causes stress.

2. When feeling stressed, you’re more likely to overeat.

3. Pausing to anchor your thoughts in the present moment can help you reduce your body’s response to stress.

Week 2

5 Qs to help you eat more mindfully

Have you ever eaten something just because it was, well, there? It’s normal. Next time, though, stop and ask yourself the “5 S’s” first. This week’s technique explains how.

3 fast facts

1. Research shows that people sometimes eat foods even if they don’t actually enjoy them.

2. Simply seeing or smelling a food can be enough to make you eat it.

3. Certain situations and the way you think about a food can also prompt you to eat.

Week 3

The secret to making activity more interesting

If you’ve ever looked at a vast open field, a beautiful piece of art, or just something cool and thought “Whoa,” you know awe—it’s that feeling of wonder and amazement. In this week’s technique, we’ll help you use it to make your next walk, bike ride, or other movement extra energizing.

3 fast facts

1. Experiencing awe can increase well-being and life satisfaction.

2. The more you intentionally look for awe, the more likely you are to notice it in your everyday life.

3. Feelings of awe can make being active more enjoyable and make it more likely you’ll do it.

Week 4

Can’t fall back asleep? Try the 20-minute rule

Feeling well rested is kinda like having a superpower—it makes everything (including your journey) seem easier. Don’t leave it to chance! If you wake up in the middle of the night, check out this week’s technique for a plan you can set into motion.

3 fast facts

1. The majority of adults report a sleep problem every night or almost every night.

2. Healthy sleep makes it easier to eat well, move regularly, and have a more helpful mindset.

3. Planning ahead for what you’ll do when you have trouble sleeping can help you fall back asleep more easily and quickly.

Week 5

How to disrupt emotional eating in just five minutes

Tend to eat when stressed, bummed out, or mad? It’s normal! And you can change it. Pay attention the next time the urge strikes, then follow the steps in this week’s technique.

3 fast facts

1. Emotional eating is a habit that we learn over time.

2. When we recognize it’s happening, we can find new, more helpful ways to respond to feelings.

3. Managing emotions in ways other than eating can help us lose or maintain weight.