You Don’t Want That Cookie— Here’s Why

The Power of Reframing

There’s a famous book that has helped countless smokers quit. In it, the author uses a powerful technique: reframing beliefs.

You don’t enjoy smoking. You enjoy the relief it provides.

You’re not a smoker trying to quit. You’re a non-smoker who’s had a few cigarettes.

This technique isn’t just limited to smoking—it can also help you lose weight. Instead of seeing yourself as someone trying to diet, start viewing yourself as a dieter. This subtle mindset shift makes a world of difference. When you see yourself as someone who works out, going to the gym isn’t a struggle—it’s just part of who you are.

Reframing Your Identity for Success

The key to reframing your identity is to start small. A neat person makes their bed. Even if your room is messy, making your bed reinforces your identity as an organized person. Over time, this simple act makes it easier to clean the rest of your room.

Every action you take reinforces this new belief. Every workout strengthens your identity as a person who exercises. Every time you hit your calorie goals, you become more of a dieter. Eventually, these choices become second nature, and the hard decisions no longer feel like a struggle.

The Cookie Analogy

A fit person doesn’t eat a cookie—not because they can’t, but because they don’t want to. If you see yourself as a fit person, you won’t want the cookie either. But it’s deeper than that. You don’t actually crave the cookie; you crave the feeling it gives you.

Food is often used as a coping mechanism. Had a tough day at work? Grab a donut on the way home. Kids acting up at bedtime? Have some late-night ice cream. Every time you eat a treat to soothe stress, you reinforce the connection between stress and food. Over time, this causes you to instinctively reach for that sweet treat as a way to cope with negative emotions.

Reframing Your Mindset

To break this cycle, you need to reframe your mindset. Start by associating positive feelings with simple actions like smiling or taking three deep breaths when you’re in a good mood. Over time, your brain will begin to link these actions with positive emotions, just like food used to.

The next time you're stressed or feeling down, you’ll be able to smile or take deep breaths instead of reaching for a snack. This way, you trick your brain into experiencing relief and positivity without food.

The Power of Pause

Another effective trick is to pause and assess before acting. Before eating that cookie, take a moment to reflect and say out loud: “I’m about to eat this cookie. It doesn’t align with my goals for today and eating it will negatively impact my diet.” This simple act of slowing down can give you the mental space to make a more informed choice.

You’ll be surprised at how much willpower you gain when you take a moment to pause and evaluate your actions before acting on impulse.

Final Thoughts

Reframing your identity and making small, intentional changes can help you break old habits and form new ones. Remember, it’s not about perfection—it’s about progress. Every step you take to align your actions with your goals is a step toward lasting change.

Good luck, and hatzlochah on your journey!

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Moshe Orbach, a proud Kew Gardens Hills native, is deeply rooted in our yeshivah system and is passionate about giving back to the community. With a lifelong dedication to fitness and health, Moshe is committed to helping individuals of all ages lead energized, healthy lives, unlocking their full physical potential. Whether you're looking for personal training, diet plans, or more, Moshe is here to guide you every step of the way. Reach out at (917) 217-9271 to start your journey.