#1 Weight Loss Mindset Hack
As a nutrition coach, I get to have a lot of conversations with people about their goals — what they want to change, what they’re working on, and what they’re trying to do better each week.
But here’s something I hear all the time:
“I’m not going to eat late at night anymore.”
“I’m going to stop skipping workouts.”
“I’m not going to snack after dinner.”
Now don’t get me wrong — I love the energy.
But there’s a small shift I want to offer that can totally change how effective your goals are.
Your Brain Can’t Process “Don’t”
Here’s the problem:
When we set goals around what we’re trying to avoid, our brain still focuses on that thing.
Let me show you what I mean.
Close your eyes. (No, really. Humor me.) And try really, really hard NOT to picture a pink elephant.
What popped into your head?
Yep. A pink elephant.
That’s how the brain works. It pictures what we say — even if we tell it not to.
And what we picture, we practice. That’s called mental rehearsal, and research shows it can be just as powerful as actually doing the thing.
So if all week long your goal is:
“I’m not going to snack after dinner,”
guess what your brain is visualizing?
Snacking after dinner.
...we don't want to practice that.
Try This Instead: Flip the Script
When you catch yourself setting a “don’t” goal, flip it into a positive action instead:
-
Instead of “I’m not going to snack after dinner,” try →
“I’m going to drink tea and journal after dinner.” -
Instead of “I’m not going to skip my workout,” try →
“I’m going to move my body first thing in the morning.”
It seems small, but it’s powerful. It changes your focus.
And what we focus on, we strengthen.
Your Homework?
This week, practice shifting your goals from avoidance to action.
Keep your brain rehearsing the things you want to build — not the habits you’re trying to break.
And if you want more tips like this, follow me on YouTube, check out my free resources, or drop me a message. I’d love to hear about your goals and your wins.
You’ve got this.
– Coach Ashleigh 🦈💪
