29. Layering on the Judgement
May 31, 2022In this empowering episode, Certified Life & Weight Loss Coach Kara Hackleman tackles the topic of self-judgment and how it often undermines our weight loss progress. Kara explains why feeling disappointed or discouraged is normal, but layering on judgment only amplifies negativity. She shares practical strategies to stop self-criticism, embrace all emotions, and celebrate small wins. If self-judgment has been holding you back, tune in to learn how to stay motivated, even during setbacks.
Key Points Covered:
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Recognizing Judgment vs. Discouragement
- Kara discusses the difference between feeling disappointed about progress and layering judgment on top of those feelings.
- Understanding that disappointment is natural, but adding judgment can make you feel worse and derail your progress.
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Normalizing Mistakes and Negative Emotions
- Why mistakes are part of any journey and that bad feelings are okay.
- Kara encourages listeners to accept emotions instead of avoiding or suppressing them, fostering a healthier relationship with setbacks.
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The Impact of Self-Criticism on Motivation
- How judgment and self-criticism often lead to giving up, as they fuel feelings of inadequacy.
- Tips on building resilience by replacing judgment with self-compassion and curiosity.
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Using Body Awareness to Feel and Process Emotions
- Kara shares techniques to identify emotions in the body, helping to separate feelings from the judgment attached to them.
- Strategies for observing physical sensations (like tightness or warmth) as a way to neutralize the power of negative feelings.
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Moving from Judgment to Understanding
- Shifting from judgmental thoughts to an attitude of curiosity and learning, allowing you to understand setbacks as part of growth.
- Practicing self-compassionate thoughts, like “Of course, I feel disappointed—I care about my progress.”
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Celebrating Small Wins and Progress
- Kara explains the value of looking for “shades of gray” instead of black-and-white thinking.
- How noticing small improvements, like drinking more water or sleeping better, builds motivation and helps you appreciate the journey.
Resources & References Mentioned:
- Self-Compassion Worksheet: Exercises to replace self-critical thoughts with understanding and encouragement.
- Emotion Awareness Journal Prompts: Prompts to help identify emotions, observe physical responses, and process feelings without judgment.
Kara’s insights remind us that progress isn’t about perfection; it’s about resilience and self-compassion. By recognizing emotions without judgment, celebrating every small win, and allowing yourself to learn from setbacks, you can create a sustainable and positive journey toward your goals. For more resources on building self-compassion and resilience, visit Kara’s website and start embracing your path to growth.
Connect with Kara:
Ready to let go of self-judgment and celebrate your progress? Join Kara’s coaching program for personalized support, and follow her on social media for daily tips on resilience, self-compassion, and achieving your weight loss goals.
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Show Notes & Special Links
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