This unit asks you to take action.

You don’t have to change your eating patterns yet.

All you need to do is keep a record of what you eat.

Record keeping can influence food choices.

It is a form of self-suggestion.

There is nothing you need to do except keep that record.

Self-suggestion becomes effective on its own.

The brain connects intentions (self-suggestions), feelings and action in the inner mind.

Keeping a record can influence your food choices if you let it happen.

If you let yourself try it, you’ll discover how record-keeping can work as self-suggestion for you.

Do not worry, if at first, you resist keeping lists.

Lots of people are like you.

Lots of people sigh, and say, "I just canLots of people sigh, and say, "I just can’’t t remember to do it."remember to do it."

They say they hate lists.They say they hate lists.

They say record-keeping is a burden and They say record-keeping is a burden and everyone is busy.everyone is busy.

But keeping a record is easier to do than you But keeping a record is easier to do than you think.think.

The purpose of a record is to create self- The purpose of a record is to create self- awareness.awareness.

People begin to change because they become aware of what they will record.

Record-keeping gets linked to “Thinking" parts in the brain.

Thinking helps you resist that big helping of cake.

Thinking of your record encourages healthy food choices.

Lists are facts that keep you mindful when you try to forget what you ate.

That is part of how self-suggestion works.

You begin to be interested in the list as a score-keeper.

You do not want to write down that you ate sugary, fat-laden foods.

So, you begin to resist them as long as you keep a record.

Keeping a record gets you thinking before eating.

On a deeper level, keeping a record, connects you to your desire to change.

Record-keeping is an application of self-suggestion that entices you into making good decisions.

You have already suggested to yourself that you want to change.

Record-keeping supports that wish to change.

Record-keeping makes change easier.

You and your record may develop an interesting bond.

When people keep a record, they find they say "no" more easily to poor food choices.

Think of record-keeping as a wordless form of self-suggestion.

A successful record day can make you feel good.

Try it. You may like it.

Over a period of days or a few weeks, record-keeping may turn into an inner ally, an inner helper.

It might be interesting to notice how that happens.

Even if you quit record keeping after a time, you can always go back to keeping a record.

Some people keep a food diary on a cell phone. You can keep a record on napkins. Just save the napkins!

This program has a record-keeping form you can use as a model.

You also can design your own form.

You can press the icon to see the program's record form.

Press the audio icon to learn more about self-suggestion and record-keeping.

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