Enneagram Type 1 Diet
Strengths: Conscientious Type – tracks and monitors progress for effective weight loss
Power Skills (1st Step) for Enneagram Type 1: Self-Monitoring, Cognitive Restructuring, Uncensored Journaling
Self-Monitoring: Tracking your food intake and your physical activity in order to increase awareness, provide feedback, reduce denial or validate success. It should be done as close to “real time” as possible. Electronic tools such as FitBit.electronic scales and phone applications like LoseIt are helpful in tracking your weight loss efforts.
Cognitive Restructuring: Also called Debating, Cognitive Restructuring involves awareness of automatic or anxiety provoking thoughts and combats or replaces (corrects) them with calming rationalizations. Like a baseball player at bat, negative thoughts and worries can lead to poor performance – a strike out. These negative thoughts can foster self-defeating behavior or create self-fulfilling prophecies; “I am no good at dieting so I wont even try.” The goal with this technique is to increase positive thinking and correct thoughts that undermine or sabotage weight loss efforts.
Uncensored Journaling: This can also be seen as “Mood Monitoring” or allowing yourself to simply put down on paper or your private computer diary how you feel and emotionally respond to your daily life. This practice increases your awareness of your emotional states and Riso and Hudson call it an “Inner Work Journal” in The Wisdom of the Enneagram by Riso and Hudson. In her blog post “Journal Keeping” Anais Nin writes, “Journaling helps us keep an ongoing record of patterns we are discovering about how we are managing our thoughts, beliefs, attitudes, impulses, emotions, behaviors, relationships etc., even triggers and cravings.” Another helpful journaling tool includes the book “The Artist’s Way” by Julie Cameron.
Tips for Enneagram Type 1
Self-Monitoring: I track my exercise output.
Self-Monitoring: I use an exercise tracking aid like Nike fuel band, FitBit, Up Jawbone or online exercise journals.
Self-Monitoring: I use the knowledge of my Top 3 Food Triggers to prevent overeating.
Cognitive Restructuring: When I have “All or Nothing” or “Perfectionistic Thinking” I practice being kind to myself.
Cognitive Restructuring: I practice externalizing failure and setbacks. I see them as learning experiences.
Cognitive Restructuring: When I’m overwhelmed I do an appreciation exercise. I repeat 3 things for which I am grateful.
Cognitive Restructuring: I am successful at shifting to a Balanced Thought when Self-Sabotaging thoughts arise.
Cognitive Restructuring: I attempt to dispute or counteract my negative thoughts through contrary evidence, examples or rational explanations.
Cognitive Restructuring: When I have a Self-Sabotaging thought about my weight, exercise or eating, I am able to recognize it.
Cognitive Restructuring: For my top 3 sabotaging thoughts, I use a Counter Card. It contains a Balanced Thought with supporting evidence.
Uncensored Journaling: I journal my feelings for an emotional outlet. I am free to write whatever comes to mind.
Action Skills (2nd Step): See Type Four’s DIET Strengths and Skills
Maintenance Skills (3rd Step): See Type Seven’s DIET Strengths and Skills
Thank you for reading Enneagram Type 1 Diet Strengths! Learn more about Power, Action and Maintenance Skills…here
Scott Harrington, D.O.