Month: January 2021

Many people soothe and comfort themselves with food. If you regularly find yourself turning to food to cope with your emotional life, I encourage you to instead create rituals of care for yourself. Live your life on a foundation of extraordinary self care.

Here are some ideas to get you started:

1. Eat a healthy diet. You know the drill. Get rid of junk food, added sugar, and refined carbs. Supplement wisely.
2. Take at least 15-30 minutes daily to engage in quiet time. Set this as time for when you are uninterrupted. You can engage in gentle stretching or other soothing activity; journal; listen to music; or simply be.
3. Be active each day for at least 20 minutes. Walk, do yoga, dance, hike, go to the gym…just be active to your ability level.
4. Laugh. Allow yourself to feel exquisite joy, and to express it with a laugh.
5. Surround yourself with compassionate and caring people. These can be friends, colleagues, and family. Cultivate connections that build you up.
6. Be in nature. Notice the sky. Listen to sounds of life bubbling around you. Feel the breeze. Observe trees in detail. Watch the wonders of this world flow all around you.
7. Express gratitude. There is so much to be grateful for. To be able to experience the spectrum of emotions, to engage in the processes of living, to simply feel the sun and the rain on your skin.
8. Be compassionate towards and kind to others. Do things to help people. Ask someone in your home if you can help with a chore. Volunteer. Actively show kindness. Listen to someone else fully.
9. Spend time with animals. Play with your pet.
10. Express yourself creatively. Drawing, painting, dancing, sculpture, music, drama, writing, improv…transform your pain into something creative and artistically expressive.
11. Let yourself cry.
12. Drink water and stay hydrated.
13. Allow your emotions to come and go without clinging to them. Do not force uncomfortable emotions away; don’t reject them. And, don’t try to hold on to what feels good.
14. Get good sleep.
15. Remember those whom you’ve lost.
16. Try a new class or activity.
17. Cultivate a simple scared ritual that honors something or someone in your life. It can be a simple as lighting a candle, writing in a journal, donating, starting a new hobby, or reflecting on the depths of a tarot/oracle card.

Food is often inaccurately perceived as a “treat” or a “reward”. But it isn’t. The real treat and reward is reaching your weight loss goal. The real treat is good health. The real reward is engaging meaningfully in your life, to be able do things that matter to you and that bring you joy.

Finding ways to treat and reward yourself without food is an important part of your healthy weight loss journey. You deserve credit for consistently engaging in healthy habits. You deserve to treat yourself. You can do both without food. Here is a list of 60 ways to treat yourself without food.

1. Give yourself credit. Acknowledge your effort, whether it’s because you finished a difficult work project or did some yoga.
2. Buy yourself flowers or a new houseplant. A simple bouquet or a potted plant can be beautiful additions to your space. 
3. Listen to a podcast that interests you. Listen to at least one episode as a reward for your hard work and dedication to reaching your weight loss goals. There are podcasts on a variety of topics. You might even discover a new hobby or interest. 
4. Schedule time to do any activity you enjoy. Spend at least 30 minutes today doing any activity/hobby you enjoy.
5. Browse your local bookstore, library, or Amazon. Check out new books on your platform/retailer of choice. Let your curiosity guide you to books and subjects that interest you. 
6. Download some new music. Reward yourself by spending at least 15 minutes browsing and even downloading/purchasing some new music. Music can impact your mood.
7. Buy yourself a gift. Buy a small item for your home or work space. Choose something that inspires you and/or makes you happy.
8. Watch a movie.
9. Try a new workout.
10. Light a scented candle.
11. Take a luxurious bath.
12. Go for a walk.
13. Treat yourself to a nice new body lotion.
14. Take a nap.
15. Watch a YouTube tutorial and try something new.
16. Change your bedsheets.
17. Sign for a class you’ve been wanting to take.
18. Give yourself a break: let the household chores just be for a day.
19. Buy something to brighten up your work or home space. A simple pillow, a cozy blanket, new pens, a lamp…
20. Give yourself a lot of time to watch an entire series on Netflix/AmazonPrime/Disney+/Hulu/etc
21. Buy new workout clothes.
22. Take some time to do your hair/makeup. Even if you aren’t going anywhere.
23. Call a close friend or family member.
24. Spend time in nature.
25. Color something/do an art project.
26. Buy a new kitchen appliance. This will help you continue making and exploring healthy foods.
27. Get some new shoes. Heels, flats, gym shoes…
28. Write in a journal.
29. Listen to an inspirational TED talk or other lecture.
30. Check out the Free section on Craigslist and grab something that interests you.
31. Try a YouTube dance tutorial
32. Watch your favorite childhood movie or show.
33. Visit a pet store
34. Play video games for an hour
35. Put together a puzzle
36. Build a sand castle
37. Visit local haunted places
38. Let your intuition be your guide with a deck of tarot and/or oracle cards
39. Blow bubbles
40. Fly a kite
41. Watch comedy and improv on YouTube
42. Play with your pet
43. Hula Hoop
44. Go to the ocean (or mountains, or desert…)
45. Learn a magic trick
46. Tell someone about your accomplishment. Accept their approval/praise/compliment without discounting it. Go you!
47. PJ day all day.
48. Be present. Simply allow yourself to be in whatever moment you are in. Engage fully with your life for at least 5 minutes.
49. Sit in a garden
50. Get some glow in the dark stars and put them on your walls.
51. Buy some stickers.
52. Make a collage
53. Listen to a motivating podcast.
54. Volunteer
55. Remind yourself of your progress. Try using some affirmation/words of wisdom/quotes.
56. Do something you’ve been meaning/wanting to do.
57. Spend time with your kids
58. Create a private space in your home where you can relax. You might include some plants, sparkly rocks, photos, or anything else that makes you feel peaceful.
59. Take photos of anything you like.
60. Start a new hobby