How to Write a Response Card
By Michael Morrello, Licensed
Psychologist based on Judith Beck’s
book, “The Beck Diet Solution.”
How to Write a Response Card
After listing the reasons and advantages to
losing weight, you should write them on a 3x5
card so that you can carry them around with
you.
You’re going to read this card at least twice a
day until you no longer struggle with dieting—
and then whenever the need arises.
To make the list more compelling, you can
itemize the cards in order of importance to you.
How to Write a Response Card
In addition to carrying your cards with you, you
might want to put the cards in strategic places so
you can read it often:
1. Refrigerator,
2. Bathroom mirror,
3. Screen Saver
4. Diet Notebook
How to Write a Response Card
There are two circumstances where you will
want to read your advantages response cards:
1. Daily at Scheduled Times
You might find reading them before meals is
particularly helpful, or
At particularly difficult times of day like an hour
before lunch or dinner.
2. Whenever you feel yourself struggling with
cravings, temptation or sabotaging thoughts.
Some dieters find it helpful to read their cards
more often during holidays and weekends.
How to Write a Response Card
Using your card effectively requires that you do
more than just read the words.
Every time you read a card, think to yourself,
How important is this to me? This allows you
to think more carefully about the statement
rather than letting your eyes quickly glance at
the words.
This will also allow you internalize the reasons
for losing weight and commit them to memory.
This allows you to answer your sabotaging
voice whenever it tries to convince you to stray
from your diet.
How to Write a Response Card
Until reading your response card becomes a
habit, you might need a reminder system.
You can put a copy of the card itself or a sticky
note in a place where you know you’ll easily see
it.
The reminder might read, “Read Advantages
Response Card,” or “Read ARC.”
You might set your watch, cell phone or other
digital advice to sound an alarm.
You can move your watch or bracelet to the arm
you don’t normally wear it. The uncomfortable
feeling will remind you to read your card.
How To Write a Response Card
Response Cards can be very effective because
they remind dieters of the important ideas they
will need to help them stick to their diets.
Response Cards are usually one or two lines
written on a 3×5 card (or a business-sized card)
that dieters practice reading every day.
Dieters make Response Cards for issues that
come up on a day to day basis, and also ones for
specific and potentially difficult situations, like
going out to dinner or to a party, going on
vacation, during the holidays, etc.
How to Write a Response Card
In essence, Response Cards contain helpful responses to
dieters’ sabotaging thoughts and help provide continual
motivation.
For example, if dieters frequently have the thought, “I
have to eat this because otherwise it will go to waste,”
then they may make a card that says something like, “If
there is leftover food, it will go to waste in the trashcan
or in my body. Either way it’s wasted.”
How to Write a Response Card
Response cards can also be fine-tuned over time.
If dieters are struggling with emotional eating,
they may make a card that says, “When I’m
feeling upset, don’t eat! It won’t help solve the
problem and then I’ll just feel even worse after
anyway.”
How to Write a Response Card
Once dieters figure out how to cope with
negative emotions in other ways, like taking a
walk, calling a friend, or listening to music, then
they may make a new Response Card that reads,
“When I’m feeling upset, don’t eat because it
will only make me feel worse. Instead go take a
walk or call mom, I’ll be so happy later that I
did.”
How to Write a Response Card
Response Cards should be very clear and to the
point so dieters immediately know what
messages they are sending. Response Cards
should also be strongly worded and, when
needed, be very specific. Here are some
examples of okay Response Cards and then how
to improve them:
Response Card: If I’m feeling hungry and it’s
not time to eat, resist the food so that I can stick
to my plan.
Better Response Card: If I’m feeling hungry
and it’s not time to eat, don’t eat! I can hold out
[X] minutes until it’s time to eat again, and the
food will taste so much better if I do.
How to Write a Response Card
Response Card: Don’t eat little bites of food
that aren’t on my plan because they will
sabotage my efforts.
Better Response Card: Every single bite
matters. It’s not the calories, it’s the habit. I need
to take every opportunity I can to strengthen my
resistance muscle.
How to Write a Response Card
Response Card: Yes, it is unfair that I can’t eat
the way everyone else is eating but I can’t let
that get in the way.
Better Response Card: It’s true it’s unfair that I
can’t eat everything everyone else is eating, but
it would be MORE unfair if I was never able to
lose weight and keep it off. I’d much rather be
thin!
How to Write a Response Card
Response Card: It’s not okay to eat unplanned
food because I will regret it later.
Better Response Card: If I eat this food I
hadn’t planned, I’ll get just a few moments of
pleasure but then I’ll definitely feel bad about it
and be at risk for eating more.
How to Write a Response Card
Response Card: If I make a mistake, get back on
track right away so I don’t make the situation worse.
Better Response Card: Everybody makes
mistakes, it’s not the end of the world. Get back on
track this minute! It’s a million times better to stop
now than to keep eating more. Being on track feels
so much better than feeling out of control.
How to Write a Response Card
What is the difference between the okay and the
better Response Cards? While the “okay” ones
do contain kernels of helpful ideas, they are not
particularly motivating. The “better” Response
Cards are very directive and remind dieters why
it’s worth it to them to stick to their plans. They
also draw on dieters’ past experiences and use
them as helpful reminders of times when they
were able to resist in the past, or times when
they didn’t but wished that they had.