Mindful Snacking Protocol: plate, pace, and pause—no calorie counting required
The mindful snacking protocol has three steps: plate your snack instead of eating from the package, pace yourself by eating … Read more
Kirsten
Personal Mantras That Move Behavior: test wording, cadence, and placement
A personal mantra moves behaviour when it is short, specific to the moment you’ll use it, and placed where that … Read more
Craving Exposure Schedule: plan weekly safe exposures and measure mastery
A craving exposure schedule is a planned, gradual way to spend time near a food or situation that usually triggers … Read more
Emotion Regulation Ladder: climb from chaos to calm in five rungs
The Emotion Regulation Ladder is a five-step way to calm down when feelings run high: steady your surroundings, settle your … Read more
Your Inner Helpline: write FAQs and answers for tough moments
An inner helpline is a short set of questions you know you will ask yourself in hard moments, paired with … Read more
Workday Boundary Setting: lunch protection, calendar blocks, and away messages
Workday boundaries protect the time your health habits need: a real lunch, a few movement breaks, and an end to … Read more
Rebuilding Self‑Trust After Diets: small promises, proof logs, and cadence
After years of starting and quitting diets, many people stop believing their own plans. You can rebuild that trust the … Read more
Needs‑Based Eating: identify non‑food needs and choose targeted replacements
Needs-based eating means figuring out what you actually need in a moment when you reach for food without being hungry, … Read more
Build Dopamine Without Sugar: novelty, mastery, and micro‑celebrations
Sugar is one quick way to get a hit of reward, but it is not the only one. Your brain’s … Read more
Temporal Distancing: time‑travel questions that shrink today’s craving power
Temporal distancing means mentally stepping forward in time to look at a present moment from a distance. With cravings, you … Read more