I know very well what it's like to end the day feeling like I could have done more than nothing I did was enough, but I want to tell you something , what you're feeling today doesn't define what you're really feeling. they are states frustration Anger is a state you are something you are not that thing and there is something I have done that has changed my relationship with myself a lot, go get your coffee and let's talk about the validation notebook and I'm sure that this can also help you, just as it helped me, it is not a diary is not a planner it is nothing like that it is a space where you start to change the way you see yourself the story of the validation notebook came about in an immersion that I did with Fernando Miguel there in Florianópolis I went to learn about eating behavior After all, I'm a nutritionist, right, or rather 99% nutritionist and understanding behavior is very useful for nutritional management and the validation notebook was one of the techniques that Professor Fernando taught us that day and I started to use the validation notebook in my life. Validation is a place for recognizing your achievements reflecting on what really matters to you and validating who you are without expecting it from anyone else is almost How to learn to say to yourself anyway I am enough I can do it I know how to do this I've been there that 's a place where you write down the things for which you validate yourself point by point and then you will have a dossier of validations to break down all the objections that you yourself raise against yourself.
If there is one thing we are professionals at, it is telling ourselves that we're not enough, it 's not here weapon for this validation notebook if I haven't convinced you yet Don't worry, I have more arguments Ok, but how do I use it Luana this validation notebook as I know you like things in Steps let's break it down in Steps step one Write down your small victories it could be something small like getting up early or finishing a difficult task, for example today I woke up and my bed Looks how beautiful Today I tidied up my desk and I realized that I was a little more productive today I managed to set an alarm at 15 minutes for me concentrate during work step two question your self-criticism whenever a critical voice appears inside your head and you can remember it write it down later you respond to this self-criticism As if you were talking to someone you love very much, a child, a father, a mother, for example, let's suppose that self-criticism Say it in your little head, but I'll never be able to achieve this, I'll never be able to start dieting, for example, below you put the answer like this, but you've already overcome much worse things before, you understand here aa footprint of the thing step three record what inspires you insite phrases Sometimes you're reading a book and it blows your mind and then you say Wow, I'm going to write this down here so I don't forget, then you go there and write it down in your notebook, this notebook of mine here to speak well The truth is, it's a little big, maybe a smaller notebook would be interesting so I can take it absolutely anywhere. I like to leave this one on my office desk, which is where I spend most of my time, but I could have several validation notebooks hidden around then it could have one at the head of your bed one on your office desk one in your bag and it is important that it is like this, analog because when we write there is effort, right? How can I say not the symbolism but the action of picking up a pen and writing is important, let's go back to analog times, I learn this a lot from Dafne, my friend, it's been a long time since I talked to her, I'm even going to send her a message, step four, review your validation notebook weekly when you review what you wrote, you perceive patterns recognize achievements and you end up redefining priorities if necessary and this is very powerful because we tend to remember only the things we are not good at But in this validation notebook you will remember a series of objectives that were fulfilled with good things that you did it, I want to explain a little bit about the scientific basis behind the validation notebook, you're giving positive reinforcement to your brain.
Some studies show that recording achievements and moments after iOS activates the brain's reward system, increasing the release of dopamine this reinforces behaviors that bring satisfaction and it creates a positive cycle of action and validation two expressive writing and mental health keeping a diary or notebook with personal reflections like the validation notebook has been linked to reduced esteem and improved health emotional because you have an active writing in relation to your internal issues, your thoughts, what is inside your head, third point , when you write down and review the notes that were made, you activate the neural pathways that are related to long-term memories, reinforcing learning and creating a more solid basis for resilience and the other point is that practices that promote this self-reflection and not only that, right, but also the alignment with your personal values they are linked to is the greatest sense of purpose and satisfaction with life and I will put all the scientific evidence here at video description is related to this and the intention is that you can actually answer questions that sometimes exist only inside your head even so what did I do today that made me proud proud what did I face What a challenge I managed to overcome today what a lesson I learned recently and that I recognize today that it was very positive for me what actions I took today that reflected my values Which of my intentions I actually managed to put into practice I helped someone not that I asked these self-reflection questions that we ask are capable of activating our system there prefrontal cortex related to self-knowledge and decision making , tell me if this isn't very interesting, oh I think people are serious and when I can understand the science behind a technique and actually see one, I know a reason to do something when I understand the benefit of what I'm doing, I have even more motivation to do it, so here are five questions to keep it recorded in an easier way that you can do to write down in your validation notebook what I did today that made me proud, what challenge I faced and I got over that negative thought that I questioned today what my intention is for tomorrow, it's obvious that this notebook here is not a Miracle, let's agree, but a very useful tool for you to learn to listen to yourself and to validate yourself because we are already full of judgment, right? because as I always say, life is made up of simple moments of trivialities. So if we learn to recognize these moments, we will realize that we are much stronger and capable than we imagine and that our life is much more meaningful happy than we usually think, right because we have a slightly dirty lens there thanks to the extreme comparison on social media [Music] So as your future nutritionist I think it's worth keeping a validation notebook because this actually makes a lot of difference in our eating behavior and as we know It's all interconnected, right?
Our eating behavior reflects many things and many other aspects of our lives, which is why I like to bring up topics like this so much. If you want to be my patient now in 2025, just leave your name and answer the questions I have.
