write down all the pleasure you’ve had in the past by indulging in this negative pattern. For example, if you think you should lose some weight, why have you continued to eat whole pans of brownies and bulk-size bags of chips, and to guzzle twelve-packs of soda pop? You’re avoiding the pain of depriving yourself, yes, and at the same time you’re really doing this because it makes you feel good right now. It gives you pleasure! Instant pleasure! No one wants to give up these feelings! In order to create a change that will last, we need to find a new way to get the same pleasure without any
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