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Terms in this set (44)

The Sticky Chair
The Sticky Chair (and its cousin the Sticky Couch) cons us into sitting down and being sedentary all day.

Battle this Bad Guy by standing up and taking a single step away from the chair or couch!



This Bad Guy courtesy of the Lazy Exercise Power Pack.

Like battling this Bad Guy? Try the Power Pack!
The Self-Critic
Unless you're a standup comic or training to be a kick boxer, there's really no reason to beat yourself up.



Battle this Bad Guy with a dose or two of self-compassion:

Take heart knowing that all humans experience moments of self-criticism.
Appreciate yourself for showing up and trying your best.
Imagine a friend came to you with this issue. How critical would you be of them? Show yourself the same courtesy.
Liquid Calories
These fiber-less beverages do nothing to fill us up and everything to make us gain weight.

Don't give in to their sticky-sweet temptations!



Combat this Bad Guy with the "Chug a Glass of Water" Power-up.



This Bad Guy courtesy of the Full Plate Diet Power Pack.

Like battling this Bad Guy? Try the Power Pack!
The Coping Cactus
Whenever you ignore an aspect of your self-care—like not drinking water all day, neglecting your home space, or ignoring personal hygiene, you've fallen prey to this The Coping Cactus.

You're not a potted plant! You're a human, and you need daily care and attention.



Battle this Bad Guy by performing any Mighty Act of Self-Care:

drink a glass of water
do a small burst of exercise
floss your teeth
eat a healthy meal
attend to your living space.
The Lazy Exercise Robbers
Going up?

The yawning jaws of elevators and moving teeth of escalators will attempt to rob you of lazy exercise at every flight of stairs! So will cars, chairs, couches, and televisions.

Outwit the Lazy Exercise Robbers by taking the stairs, walking instead of driving, or standing instead of sitting—even just for one flight, one block, or one minute.



This Bad Guy courtesy of the Lazy Exercise Power Pack.

Like battling this Bad Guy? Try the Power Pack!
The Zombie Programs
When we get stuck in repetitive, monotonous mental processes, the Zombie Programs take over and we're more likely to make mistakes.



Defeat the Zombies with the "Exciting and New!" Power-up!
The Brain Troll
Self-doubt, thoughts of inadequacy, mental sluggishness—these are all signs of the Brain Troll!

Treat it the same way you treat other trolls (on the internet, under a local bridge, etc.), and don't engage with it!



Battle this Bad Guy by playing a game or doing a crossword puzzle instead.
The Rotting Brain Box
TV doesn't rot your brain. But the time spent watching TV and not engaging in more stimulating activity might.

The Rotting Brain Box sucks you in and keeps you captive for hours without you even knowing it.



Battle this Bad Guy by turning off the TV activating one of your Power-ups instead!
The Stressss Conssstrictor
The Stressss Conssstrictor suffocates your brain with stress, ultimately impairing its ability to function.



What's your favorite way to battle this Bad Guy? Make it a Power-up!
Low-down Liquid Calories
These fiber-less beverages do nothing to fill us up and everything to make us gain weight.

Don't give in to their sticky-sweet temptations!

Combat this Bad Guy with the "Chug a Glass of Water" Power-up.
The Fiber-less Plate of Doom
If you eat an entire meal and don't include a single whole, fiber-rich food—you've been bamboozled by the Fiber-less Plate of Doom.

Combat this Bad Guy by adding just one whole, plant-based food to every meal.
The Wolf-it-down
The Wolf-it-down makes you want to eat in the car, eat while doing ten other things at once, or eat straight out of the bag.

Combat the Wolf with the "Stop, Challenge, Choose" Power-up!
The Federation of Fat
The Federation lures you into eating fast food, which is almost always short on fiber, high in fat, and lacking the nutrients your body needs for both health and weight loss.

Avoid this Bad Guy at all costs!
The Big Bad Rejection Beast
This Bad Guy discourages you from having the positive contact you desire by telling you you'll get rejected anyway, so you might as well not even try.



Battle the Beast with the "Trust Your Gut" Power-up!
The Devilish Double D's
You succumb to the powers of the Devilish Double D's—Distraction and Disinterest—when you systematically ignore the people around you, become overly-fascinated with digital media, or generally fall into a pit of isolated self-absorption.



Battle this Bad Guy with any simple act of contact (Crack a Smile or Matching Socks, for example).
The Snip Snap
The Snip Snap is always talking critically. It makes you jump to conclusions or pass negative, damaging snap judgments about yourself or another human.



Battle this Bad Guy by getting curious about what you might not know about this person or situation!
The Judge
The Judge tells you that you must fit your square peg into a round hole no matter what. The Judge deems you guilty of being unique and different and punishes you to a life of endlessly trying to fit in.



Vanquish the Judge with the "I Heart Myself" Power-up.

(Or just kick him in the pants!)
The Sticky Chair lazy exercise
The Sticky Chair (and its cousin the Sticky Couch) cons us into sitting down and being sedentary all day.

Battle this Bad Guy by periodically standing up or taking a single step away from your chair!
The Lazy Exercise Robbers
Going up? The yawning jaws of elevators and moving teeth of escalators will attempt to rob you of lazy exercise at every flight of stairs.

Vanquish with "The First Flight Rule" Power-up!
The Self-Critic lazy exercise
Unless you're a standup comic or training to be a kick boxer, there's really no reason to beat yourself up.

Battle this Bad Guy with a dose of self-compassion:

take heart knowing that all humans experience moments of self-criticism
appreciate yourself for showing up and trying your best
imagine a friend came to you with this issue. How critical would you be of them? Show yourself the same courtesy.
The Existential Car
Your car will tempt you to drive it for every trip—even a five-minute trip to the store or to a friend's house. After all, your car says, that's what a car is made for. If it's not being driven—what purpose does it serve? Don't give in to your car's existential crisis!

Vanquish with "The Five Minute Challenge!" Power-up.
Chug a Glass of Water
The easiest health-boosting points ever—drink a glass of this magical, thirst-quenching, calorie-free drink we call water.

That's it! Power-up!



This Power-up courtesy of the Full Plate Diet Power Pack.

Like this Power-up? Try the Power Pack!
Got a Block? Walk Around It!
At work, at home, before you grocery shop—wherever you stand, you're usually near a block. Walk around it for a Power-up! It only takes a few minutes.

(Non-city dwellers can walk around the lawn or parking lot instead!)



This Power-up courtesy of the Lazy Exercise Power Pack.

Like this Power-up? Try the Power P
Hug Yourself
Studies show that accepting and feeling better about ourselves not only helps us be happier with the body we have, but also stick with our fitness and weight loss goals so we can have the body we want.

Give yourself a hug or a pat on the arm or back while telling your body what a great job it's doing—just the way it is.
Let Your Hunger Be Your Guide
Eating when you are genuinely hungry or stopping eating when you're no longer hungry—that's all it takes for this Power-up!



This Power-up courtesy of the Full Plate Diet Power Pack.

Like this Power-up? Try the Power Pack!
Human Tag
Anytime you create positive contact with another person: pick up the phone, send an email, smile at a stranger, or make conversation while walking your dog—Power-up!

Remember, enjoying positive social contact is the greatest thing you can do to improve your health and wellbeing.



This Power-up courtesy of the Mood Elevator: Ground Floor Power Pack.
Do Like the Monks
Even 5 minutes of mediation a day changes our brain structure, thickening the areas associated with emotional regulation and paying attention.

Every time you do like the monks and meditate, even for just five minutes, Power-up! Your brain and your nerves will thank you for it.

Find meditation tips here, and guided meditations
Exciting and New!
Any time you do a routine task in a new way—Power-up!

Stuck in a rut?

Shake things up by performing everyday activities in a different order, taking a different route to work or school, or switching the hand you use to brush your teeth.
Engage in a Hobby
For a fast way to energize your mind and restore focus, spend a few minutes engaging in your favorite hobby.
Chug a Glass of Water
The easiest health-boosting points Ever—drink a glass of this magical, thirst-quenching, calorie-free liquid we call water.

That's it! Power-up!
Stop, Challenge, Choose
Every time you stop before eating, challenge your food choice, and choose what and when to eat based on your health and weight-loss goals—Power-up!
Let Your Hunger Be Your Guide
Eating when you are genuinely hungry or stopping eating when you're no longer hungry—that's all it takes for this Power-up!
Crack a Smile
Any act of spontaneous humor that produces a smile in you or another person (telling a joke, sharing a surprise, giving a silly gift, or making a witty remark) counts for this Power-up.



Bonus points if you use Crack a Smile in a moment when you feel tense or anxious!
Matching Socks
Any time you activate compassion and express care in another human by noticing out loud a commonality between the two of you—Power-up!



It could be as simple as noticing you're both wearing the same color of socks!
Advanced Matching Socks
Any time you notice and express out loud a commonality with someone you don't usually get along with or who is very different than you are—activate this advanced Power-up!
Gimme Some Skin
Numerous studies point to the compassion-increasing health benefits of human touch. Power-Up any time you intentionally add respectful and appropriate touches to your communication. (Cheat sheet: arms and the upper back are fair play; the front and center of the body is off limits!)
Trust Your Gut
Anytime you initiate a positive interaction for no better reason than that you just felt like doing it—Power-up, Hero!
Take a Small Leap
Take a calculated risk—one that makes your heart speed up a little but isn't going to land you in the hospital—and Power-up!
I Heart Myself
Anytime you take a moment to give yourself some love and kindness.

Love yourself as much as you love your favorite friend, family member, or pet
Do something kind for yourself for no good reason
Celebrate Awesome
Any time you celebrate being awesome just by being the way you are!

an impromptu toast
a nurturing bath
a dinner party
an awesome note to yourself or someone you care about
Dance to the Music!
There's nothing like rocking out to your favorite song to get you moving. Put on some tunes and dance to the music for this Power-up!

The SuperBetter team always loves a little Van Halen or Lady Gaga.
Got a Block? Walk Around It!
At work, at home, before you grocery shop—wherever you stand, you're usually near a block. Walk around it for a Power-up! It only takes a few minutes.

(Non-city dwellers can walk around the lawn or parking lot instead!)
The First Flight Rule
Going up?

Forgo mechanics and flex your muscles instead. Walk up at least one flight of stairs rather than using the elevator or escalator for a Power-up!

Got several floors to travel? Walk up one then switch to mechanical means for the rest.
The Five Minute Challenge
Next time you need to drive somewhere that will take less than five minutes to reach, get some lazy exercise and walk or bike instead
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