02 Jul 2022

Time to try some mind vitamins

This week in his Leinster Express column Dr Eddie Murphy, of Operation Transformation, outlines a vitamin regime with a difference

This week in his Leinster Express column Dr Eddie Murphy, of Operation Transformation, outlines a vitamin regime with a difference

We have completed Weight in three and the initial enthusiasm of the Leaders is shifting.

The presence of cameras, the discipline of the Operation Transformation eating and exercise program are beginning to exact a toll.

I really admire the work of all our Leaders in showing themselves, their family and all of us that with hard work change can happen.

The Psychological Vitamins

Vitamin Commitment, Vitamin Time, Vitamin Awareness, Vitamin Pleasure, Vitamin Determination,

Vitamin Hope & Future

Psychological Vitamins, what a strange concept! So for the first time in my professional career I am going to prescribe! Take the following psychological vitamins on your healthier journey.

Vitamin Commitment

Vitamin Commitment is about making a personal commitment to yourself for a healthier future. Write down specifically what this healthier journey means to you and your loved ones. Sign the bottom of this. In effect you have written a contract to yourself and your loved ones.

Vitamin Time.

Take Vitamin Time when you eat, slow down! Most people eat too fast. A major learning point when I did my MBA was “What gets measured, gets done”. So become a scientist and log how long it takes to eat your meals. Then increase this time. So if you take 5 minutes to eat breakfast, increase it to 10 minutes, if it takes 15 minutes to eat lunch, increase it to 25 minutes etc. Put sown your fork or spoon between mouthfuls.

Vitamin Awareness

This is about being present that is bringing your attention to what you are doing at any given time. Too often we eat in a mindless way in front of the telly, in front of our computers etc. When we are unaware and mindless we are disconnected from the healthy messages our body gives us “You are full”. Missing these messages leads to overeating. By taking Vitamin Awareness you are aware of your food, its smell, its temperature, the colours, enjoy being aware.

Vitamin Pleasure.

Healthier lifestyles for life require Pleasure. Deprivation diets are unsustainable it’s inevitable that in time we will act like a rebellious child. Too often food is singularly identified a pleasurable. List the pleasures in all aspects of your life – people, Emo, Dingle, Music, movies, studying, singing, walking, swimming, dancing, gardening, talking, pets etc. Are you getting enough pleasure in your life? Now take Vitamin Pleasure go on a pleasure diet. Enjoy these activities and when it comes to food don’t eat anything that drains you pleasure.

Vitamin Determination

This is about keeping going even when times get though. Read your letter from your future self. Remind yourself that this is a new pathway in life not a sprint race. If you slip, it’s OK, refocus do one simple step to put you back on your pathway.

Vitamins Hope & Future.

Vitamins F&H are powerful energisers in our journey towards health and well-being. Vitamins Hope & Future act as powerful magnets that pull us towards our healthier lifestyle. Foster hope, imagine yourself in the future while you work rest and play. Imagine your energy levels and the quality of your relationships. Imagine. Seize the feeling that goes with this imagining. Use this feeling to help you through those times of struggle.


As well as his counselling practice, Dr Eddie does talks, training and workshops for school, community, voluntary, sporting and work groups. Call 087 1302899 or visit


Dr Eddie Murphy runs a psychology and counselling practice in Portarlington, helping with panic attacks, anxiety, anger, depression, PTSD, etc for children, adults and families. Call 087 1302899 or visit

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