We Only LOOK Thin Catherine and Donald Wygal

You’ve heard of necklace chains and bicycle chains and probably even the “Chain of Fools”, but have you heard of the Ability Chain?  BJ Fogg, author of “Tiny Habits”, encourages people to make behavior change easier to do.  Make it more convenient to do the habits that you want to put in place.  This week, Catherine and Donald talk about using the five links in the Ability Chain to make it easier to eat the way you want to in order to hit your weight loss and health goals.  Figuring out what’s holding you back and simplifying the barriers is one of the key steps in lasting habit change.  Plus, Catherine gives you a standard issue gargoyle, Donald pits Professor X vs Professor Fogg, and get ready for selfies with sandwiches.

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Sign up for a 3-month membership in WOLT Place and get a complimentary 7-day trial or sign-up for a 30-day membership and get a complimentary 3-day trial.

https://www.weonlylookthin.com/join-our-support-group/

Tiny Habits by BJ Fogg PhD on Amazon:

https://amzn.to/3wSgMum

BJ Fogg blog post about the ability chain:

https://behaviormodel.org/ability/

Related Episodes of We Only Look Thin:

Episode 334 – The Weakest Link

https://www.weonlylookthin.com/episode-334-the-weakest-link/

Episode 291 – Everybody’s Nerfect

https://www.weonlylookthin.com/episode-291-everybodys-nerfect/

Episode 283 – WOLT Colored Glasses

https://www.weonlylookthin.com/episode-283-wolt-colored-glasses/

Episode 44 – Canary In A Coal Mine

https://www.weonlylookthin.com/episode-44-canary-in-a-coal-mine/

Episode 99 – Meal Day Preppers

https://www.weonlylookthin.com/episode-99-meal-day-preppers/







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If you’re a character from Game of Thrones, you might be known as the “Breaker of Chains”, but if you aren’t a character from Game of Thrones, you probably aren’t.  However, even if it’s not a literal chain, there may be links in a metaphorical chain holding you back from achieving your weight loss goals.  This week, Catherine and Donald talk about BJ Fogg’s “ability chain” and how you can use it figure out why you’re not doing the habits that you say you want to do.  Really looking at each link in the ability chain can push you in the direction of changing your habits for the better.  Plus, Catherine rides the weight loss wagon, Donald makes enemies of the Blue Birds, and Time has fascinated for generations.

Join WOLT Place!

Sign up for a 3-month membership in WOLT Place and get a complimentary 7-day trial or sign-up for a 30-day membership and get a complimentary 3-day trial.

https://www.weonlylookthin.com/join-our-support-group/

Tiny Habits by BJ Fogg PhD on Amazon:

https://amzn.to/3wSgMum

BJ Fogg blog post about the ability chain:

https://behaviormodel.org/ability/

Gretchen Rubin’s books on Amazon:

https://amzn.to/3EiNYus

Related Episodes of We Only Look Thin:

Episode 312 – Cold Turkey

https://www.weonlylookthin.com/episode-312-cold-turkey/

Episode 290 – Pobody’s Nerfect

https://www.weonlylookthin.com/episode-290-pobodys-nerfect/

Episode 37 – The Motivation Bus

https://www.weonlylookthin.com/episode-37-the-motivation-bus/







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If Schoolhouse Rock taught me anything, it’s that three is the magic number.  And if that’s true then Episode 333 must be triple magic! AND, it’s part three of our series on Logic Loopholes.  Is that too many threes in one episode?  Have Catherine and Donald gone too far this time?  Listen and find out!  This week, the couple explore the final three (another three!) of Gretchen Rubin’s Logic Loopholes and add a few of their own.  These logic loopholes are essentially lies that we tell ourselves to “get out of” doing the things we say we want to do.  At We Only Look Thin, we show you how they relate to weight loss and fitness because that’s our game.  Recognizing that you’re fooling yourself is an important step in making habit change that lasts. Plus, Catherine has the fruit platter of her dreams, Donald makes a double nerd reference, and the couple bring back the fear of the rhombus.

Join WOLT Place!

Sign up for a 3-month membership in WOLT Place and get a complimentary 7-day trial or sign-up for a 30-day membership and get a complimentary 3-day trial.

https://www.weonlylookthin.com/join-our-support-group/

Gretchen Rubin’s 10 Logic Loopholes

https://gretchenrubin.com/2014/02/which-of-these-10-categories-of-loopholes-do-you-invoke

Gretchen Rubin’s books on Amazon:

https://amzn.to/3EiNYus

Related Episodes of We Only Look Thin:

Episode 331 – Thinside Job – Part 1

https://www.weonlylookthin.com/episode-331-thinside-job-part-1/

Episode 332 – Thinside Job – Part 2

https://www.weonlylookthin.com/episode-332-thinside-job-part-2/

Episode 223 – Loophole in One

https://www.weonlylookthin.com/episode-223-loophole-in-one/

Episode 224 – Loop There it Is

https://www.weonlylookthin.com/episode-224-loop-there-it-is/







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The middle episode of a trilogy is often considered filler.  Just a bridge to get from the set up in part one to the final payoff in part three.  But this middle part is more of a hole and filler.  Loophole that is.  In the second part of their Logic Loophole series, Catherine and Donald talk about 4 more of Gretchen Rubin’s “barriers to habit formation” and add a few more of their own.  Which of these stories are you telling yourself to justify your habit choices?  Plus, Catherine goes back to now, Donald doesn’t feel some kind of way, and the couple wear sailor suits and eat giant lollipops.

Join WOLT Place!

Sign up for a 3-month membership in WOLT Place and get a complimentary 7-day trial or sign-up for a 30-day membership and get a complimentary 3-day trial.

https://www.weonlylookthin.com/join-our-support-group/

Gretchen Rubin’s 10 Logic Loopholes

https://gretchenrubin.com/2014/02/which-of-these-10-categories-of-loopholes-do-you-invoke

Gretchen Rubin’s books on Amazon:

https://amzn.to/3EiNYus

Related Episodes of We Only Look Thin:

Episode 331 – Thinside Job – Part 1

https://www.weonlylookthin.com/episode-331-thinside-job-part-1/

Episode 11 – Weight Loss Loopholes

https://www.weonlylookthin.com/episode-11-weight-loss-loopholes/

Episode 12 – Weight Loss Loopholes – part 2

https://www.weonlylookthin.com/episode-12-weight-loss-loopholes-part-2/







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Loopholes.  Sometimes we work so hard to jump through them, we should call them “hoopholes”.  Because people make themselves jump through hoops.  Get it?    This week, the couple go through first three of Gretchen Rubin’s “Logic Loopholes”; excuses we tell ourselves to get out of doing what we promised ourselves we’d do.  Then the couple add a few of their own.  Maybe, if we stopped trying to “cheat the system” and put that focus on doing what we say we want to, maybe we would achieve our goals.  Plus, Catherine makes it a piece of cake, Donald wears a cheap suit, and the couple are haunted by a chocolate fountain.

Join WOLT Place!

Sign up for a 3-month membership in WOLT Place and get a complimentary 7-day trial or sign-up for a 30-day membership and get a complimentary 3-day trial.

https://www.weonlylookthin.com/join-our-support-group/

Gretchen Rubin’s 10 Logic Loopholes

https://gretchenrubin.com/2014/02/which-of-these-10-categories-of-loopholes-do-you-invoke

Gretchen Rubin’s books on Amazon:

https://amzn.to/3EiNYus

Related Episodes of We Only Look Thin:

Episode 163 – Loop Holier Than Thou – Part 1

https://www.weonlylookthin.com/episode-163-loop-holier-than-thou-part-1/

Episode 164 – Loop Holier Than Thou – Part 2

https://www.weonlylookthin.com/episode-164-loop-holier-than-thou-part-2/







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When we name an episode of this show after DC Comics’ wackiest super team, it might be easy to assume that Donald came up with the title, but in fact, Catherine did.  Maybe she’s more of a nerd than you thought.  Anyhoodle, Catherine found an article from timeular.com about the importance of setting realistic goals in your work life and the gang here at We Only Look Thin decided to make it about weight loss because that’s what we do.  When we set unrealistic, “pie in the sky” goals, we’re doomed to failure before we begin.  However, when we set out to engage in realistic habits, we’re setting ourselves up for success.  Plus, Catherine gets marriage out of the way, Donald glides into his dotage, and people burn a lot of calories by carrying staplers in briefcases.

Join WOLT Place!

Sign up for a 3-month membership in WOLT Place and get a complimentary 7-day trial or sign-up for a 30-day membership and get a complimentary 3-day trial.

https://www.weonlylookthin.com/join-our-support-group/

6 Reasons Why It Is Important To Set Realistic Goals on Timeular.com (no author credited):

https://timeular.com/blog/why-is-important-set-realistic-goals/

Related Episodes of We Only Look Thin:

Episode 113 – From Zero to Zumba

https://www.weonlylookthin.com/episode-113-from-zero-to-zumba/

Episode 86 – Wake Me up When September Ends

https://www.weonlylookthin.com/episode-86-wake-me-up-when-september-ends/

Episode 270 – I’m a Carbie Girl

https://www.weonlylookthin.com/episode-270-im-a-carbie-girl/







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