Travel Urge Plan: layovers, hotel lobbies, and late arrivals without regret
A travel urge plan is a short, pre-decided set of choices for the moments when travel makes impulse eating most … Read more
Kirsten
Restaurant Confidence: preview menus, practice orders, and agree on boundaries
Restaurant confidence comes from doing your thinking before you arrive. Look at the menu ahead of time, pick a first … Read more
Conflict Repair Before Dinner: reduce fight‑to‑fridge spirals
A “fight-to-fridge spiral” happens when tension at home, often in the hour before dinner, turns into stress eating: grazing while … Read more
Eating Well Through Anticipatory Grief: gentle structure and support asks
When someone you love is seriously ill, eating often falls apart: meals get skipped, then replaced by vending-machine snacks or … Read more
Plan Joy on Purpose: weekly micro‑adventures that reduce emotional eating
Planning small, enjoyable experiences into your week gives you sources of comfort and reward that aren’t food. When joy is … Read more
Attention Budgets: spend mental energy where it moves the needle
An attention budget is a simple way of treating your focus like money: you only have so much each day, … Read more
Self‑Validation: how to acknowledge feelings without giving them the wheel
Self-validation means telling yourself, honestly and kindly, “this feeling makes sense,” without letting that feeling decide what you do next. … Read more
Urge First‑Aid Kit: tactile tools, scripts, and mini‑movements
An urge first-aid kit is a small, ready-to-grab collection of things that help you ride out a strong craving or … Read more
Trigger‑Mapping Toolkit: geotag, clocktag, and people‑tag your risky contexts
Trigger mapping means tracking where, when and with whom your unhelpful eating or habit slips tend to happen, so you … Read more
Compassionate Boundaries With Family Food Traditions: honor culture, honor limits
You can honour your family’s food traditions and still set limits that support your health. The key is to separate … Read more