Something I learned just last night, was that research has shown, if you engage in a behavior and then feel shame you are more likely to repeat that behavior. So if you break your food plan by eating that donut, or you have that drink you swore you wouldn't have, try to understand the behavior rather than beating yourself up - this is the way to success.
(I heard this in an interview with Kelly McGonigal author of The Science of Willpower).
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