Episode 085: How To Stop Making Excuses

It used to be so easy for me to say to myself, “Alright! I’m really doing it this time! No more excuses! This is it for real! I’m ready!!” But it never happened like that. It just didn’t. I became a master of talking myself into whatever choice felt good at the time. I’d say, “It’s just this one thing, it can’t possibly hurt” or, “I’ll be extra strict tomorrow” or “I’ll workout later and be sure to burn it off”. I knew exactly what debates and arguments worked best. Those types of internal debates are what I refer to as “anchors”. They hold you back. They pull you down. They drag you off course. Identifying these anchors and understanding how you justify exceptions is absolutely critical in learning how to stop making excuses. Because really, these excuses, these internal debates are the exact reason you haven’t got the results you want. It’s the “why” behind your inconsistency. In today’s episode we’re getting super practical (and personal) about how to stop making excuses by identifying how you justify and excuse choices that won’t help you reach your goals. And, of course, if you want more strategies on topics like how to stop making excuses, efficient workouts and fat loss friendly recipes, make sure you’re on the free VIP email list! 

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How to Stop Making Excuses

  1. Tune into the ways you talk yourself into making a choice that won’t help you reach your goals
    1. When you’re thinking about an unplanned indulgence, become an observer of your internal dialogue.
    2. Track your self-talk that precedes a choice you didn’t plan to make.
  2. Create a list of the most common ways you talk yourself into these choices
  3. Identify the times and situations when this self-talk is most likely to occur
  4. Script a new response
  5. Practice your new response


How to Track (without counting calories)

Overcoming Emotional Eating & Self-Limiting Behaviors

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6 replies
  1. Cristina
    Cristina says:

    I was just able to listen to this episode today and wow, it was so powerful for me – similar to the responses of others you shared it with. All your podcasts have been helpful to me, but as I was listening to this one, ‘she’ was there. ‘She’ was saying even as I was listening that because I had just messed up breakfast, the whole day was ruined and I would start tomorrow (like ‘she’ always says). It was the first time I felt detached from that voice and now I’m practicing fighting back against ‘her’! Thank you for all you do. <3

  2. Judy H
    Judy H says:

    I was listening to the podcast while at the gym today. I went in feeling on top of the world. Boy as you describe “Betsy” your inner voice, I became very emotional. I was not alone. I have a “Betsy” too! She has been hiding away for a while well, she came for a visit today. Knocked me down a few steps…emotionally that is. My rock is being turned over. I am not liking this but I am going face it rather then bury it with bad choices and poor eating decisions. I can do it. I am not alone! Thank you for sharing such a personal part of your journey. I am so fortunate that my son introduced you to me! 🙂

    • Elizabeth Benton
      Elizabeth Benton says:

      Hey Judy! I am SO pumped to hear that you’re turning over a big rock! That’s SO MASSIVE!!!! You’re so right – when you run from it and ignore or avoid it, it’s still there waiting for you. If you face it, you can overcome it and not have to deal with it again! So proud of you!

  3. Elizabeth Benton
    Elizabeth Benton says:

    OMG this is amazing!! Being an observer of our thoughts….I have written down this and several other comments on paper and plastered them on my desk as motivation.

    This was such a motivating podcast. It makes you face a reality that I’ve never even considered.

    Thank you so much!!!


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