Week 4

Day 1:

1. Display Week 4 checklist: Figure out what time of day you will do each item of the daily checklists.
2. Week 4 on the Compliment Sheet: Compliment yourself on something from the last seven days. Remember to answer “What have I done well?”
3. (NEW) SET 3
4. Food Journal and Plan Meals: Write down in your planner when you will devote 10–20 minutes to planning your meals.

That’s it for Day 1!

Day 2:

1. Body Image Reading: Are You Irrational?
2. SET 3
3. Food Journal

That’s it for Day 2!

Day 3:

1. BIE: Rewriting Irrational Demands
2. Food Journal

That’s it for Day 3!

Day 4:

1. SET 3
2. Food Journal

That’s it for Day 4!

Day 5:

1. BIE: Week 4 on Body Image Scale: Remember, 0 represents the most distressed you have been about your body or body image, and 10 represents a perfect body image. Where are you this week? Has that number gone up, down, or stayed the same? If it has gone up, how did you do that? If it has stayed the same, how have you kept it level? If it has gone down, how did you keep it from plummeting even further?
2. SET 3
3. Food Journal

That’s it for Day 5!

Day 6:

1. Anatomy Reading: The Abs
2. Food Journal

That’s it for Day 6!

Day 7:

1. SET 3
2. Food Journal

That’s it for Week 4! You have been at this for almost a month!

---

Move on to Week 5.