Free Tools

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Emotional Freedom Techniques

From our Tapping for Weight Management Online Program

EFT Tapping ‘Cheat Sheet’ & Tapping Puzzle – A guide to remind you of the tapping points, tapping process and help you identify aspects of the issue you want to tap through.

Stop. Tapping Time! – A reminder to pause and take time to tap.

Tap! Don’t Snack! – A reminder to tap away common non-hungry eating cues (great for the fridge or pantry).

 

Goal Setting & Values

From our Foundations for Success Online Program.

WMP Goal Setting (Outcome Goals) – To help you clarify your goals, build motivation, and acknowledge reaching milestones towards your success.

SMART Goals (Process Goals) – To help you work towards your important goals regularly.

SMART Goal Setting Reflection – To help you review your progress by acknowledging what you did well, what to improve, and how you’re going to improve.

Values Clarification Exercise – To help you understand why you want to take care of yourself by identifying, clarifying, and distilling your core weight management values.

Values Compass – To help you identify how are living out your values and how to realign with your values if you have lost touch with them.

 

Mindset Transformation Worksheets

From our Mindset for Transformation, Naturally Healthy Habits,  & Freedom From Emotional Eating Online Programs.

Mindful-Intuitive Eating Journal – To helps you develop awareness of your eating in a “non-dieting” way, by learning how eating relates to your thoughts, feelings, and physical sensations.

Page of Response Cards – To remind yourself of positive, realistic, and helpful thoughts.

ABCDE Thought Diary – To manage unworkable thoughts that effect your emotions and behaviour.

Lowering the Pendulum Activity –  To help you develop balance in your eating, drink and physical activity.

Mindful Eating Reminder – A reminder of five mindful-intuitive eating principles.

Five E’s of Movement Reminder – A reminder of five keys to finding lasting enjoyment in physical activity.

Revising Timeframes Exercise –  To help you develop patience with reaching your health and wellbeing goals.

Reflecting on Setbacks Diary – To help you learn from setbacks and move forward quickly.

Problem Solving Worksheet – To help you solve eating, physical activity, drinking, and other general life challenges.

Relapse Proofing Plan – To help you focus on what is important, notice slips, and remain on track.

Good, Better, How worksheet – To help you reflect on your progress to date and improvements to make in the future.

Movement and My Mind Experiment – To help you reflect on how physical activity effects your psychological wellbeing.

Increasing Physical Activity Confidence Worksheet – To help you feel more confident in doing physical activity.

Increasing Physical Activity Empowerment Worksheet – To help you feel more empowered to do physical activity.

Increasing Physical Activity Enjoyment Worksheet – To help you enjoy physical activity more.

More Marvellous Methods To Manage My Moods List – To help you begin to manage your emotions in healthy and effective ways and free yourself from emotional eating and drinking.

 

Body Image

From our Love Your Body Healthy Online Program.

Personal Body-Image Experiences and Beliefs Worksheet – To help you work through unpleasant body-image experiences and the unhelpful beliefs that arise from them.

Balanced Body-Image Worksheet – To help you develop a less critical, more complimentary, and balanced body-image.

Alternative Appearance Assumptions Worksheet – To help you work through you unhelpful assumptions about appearance.

Body-Image Thoughts Diary –  To help you identify and transcend unworkable thoughts that effect your body-image.

Body-Image Rituals Worksheet – To help you identify positive and negative body-image rituals and set goals to improve them.

 

Mindfulness

NOW Clock, a simple Zen reminder to focus on the Here and Now.

Two Zen Questions reminders to focus on the Here and Now:
One Page (questions and answers)
Two Pages (use either page – or both).

 

Planners

WMP Meal & Movement Planner.

WMP Grocery List Planner.

 

Downloadable Quotes (Glennisms)

For you to download and print as reminders!

 

Reward Yourself With Flowers

Stop the War on Fat – Join the Peace Movement

Movement. Get It Like You Like It

Love is the New Hate

Criteria for Self-Judgement

Food is Morally Neutral

There Are No Angel’s Wings On Your Kale

There Are No Devil’s Horns On Your Burger

Become An Emotional Exerciser

Emotional Eating is Like Double Dipping on a Bad Mood

Diets Have Failed You (Not the Other Way Around)

Become a Comfort Tea Drinker

Declutter Your Social Media

I Am a Comfort Reader

Stills & Alreadys

 

 

***AND REMEMBER TO JOIN OUR FREE ONLINE SUPPORT GROUP***
Weight Management Psychology Facebook Group

 

Diagrams & Models

Circle of Healthy Eating Model.

Balloon Model for Transcending Emotional Eating.

Three Smiles Model.

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