M spending too much time checking the scale; every 5 minutes (ok not literally but at least 2 a day).

Try to focus on goals that don't include the scale. Weigh yourself 1 a week.

I don't like scales at home I think they are self defeating.

Take that scale and put it away.

If you really feel that you must weigh yourself then use it only once a week wearing the same clothes and at the same time. Preferably in the morning.

Don't be a slave to that monster because it will make you crazy with all it's different answers.

Scales are very dangerous and can really demotivate, my suggestion is take pictures once a month, front, side and back, you won't believe the difference your eyes see. On another note, on TV this morning they said that Thursday is the best day in the week to weigh and Monday is the worst due to possible bad eating over the weekend. Makes sense I guess