Overcoming Excuses: (Part Two)

In a recent newsletter, I taught you the technique of writing out your excuses in advance, finding the lie in them, and writing a gentle but firm rebuttal for each one.
I then suggested that you write each rebuttal on an index card, carry the cards around with you, and memorize the rebuttals. If you’re willing to do this little bit of work, you’ll see great increases in your ability to follow through with what you set out to do.

Here are some examples having to do with following through with an exercise program:

Excuse: “It’s too cold to run today.”
Rebuttal: “Yes, it’s cold, but I can bundle up and be
nice and warm. I’ll feel great when I’m finished.”

Excuse: “I don’t have time to walk two miles.”
Rebuttal: “If time is limited, walk for as much time as I can afford. Even if it’s just a few minutes, every little bit helps.”

Excuse: “I’m just not up to it today. I don’t have the motivation. I don’t feel like it.”
Rebuttal: “As long as I sit here and think about it, I won’t get the motivation. But if I go ahead and do it, I’ll be glad that I did.”

Here are some examples for overeating:

Excuse: “It’s the holidays.”
Rebuttal: “Yes, it’s the holidays, but there’s nothing that says I have to overeat. If I want to reach my goal, I need to follow my original eating plan.”

Excuse: “I’m just starving, I have to have ice cream!”
Rebuttal: “A craving is not a sign that I “need” anything. Most cravings pass if I give it some time. Something in my plan can give me some of the same satisfaction.”

+++ Write excuses and rebuttals in the first person present tense. That gives you a sense of ownership of what you’re saying.

+++Be gentle with yourself. Don’t make your rebuttals critical or harsh (E.g. “You’re just being lazy.”). Be able to acknowledge the truth in each excuse.

My clients swear at this technique but then they swear by it. So try it! No excuses!

Stanley E. Hibbs, Ph.D.
Personal & Executive Coach
Phone: 770-668-0350 x-224
E-mail: drhibbs@drhibbs.com
Web Site: www.drhibbs.com

Author's Bio: 

Stanley E. Hibbs, Ph.D is a Licensed Clinical Psychologist and Certifed Life Coach.
He has 30 years experience as a psychologist
He is the author of two books:
"Consider It Done: Ten Prescriptions for Finishing What You Start."
"Anxiety Gone: The Three C's of Anxiety Recovery"