Set Rumination Limits: timers, parking lots, and return‑to‑life rituals
Rumination is going over the same worry, mistake, or food decision again and again without reaching a plan. You can … Read more
Kirsten
Anticipatory Guidance Before Stressful Days: premortem, minimums, and end‑caps
Anticipatory guidance means preparing for a hard day before it arrives, so your health habits do not collapse when you … Read more
Social Scripting for Buffets and Potlucks: 12 phrases and plate strategies
Buffets and potlucks are hard for two reasons: there is a lot of food in view, and other people have … Read more
State Change Micro‑Doses: breath, posture, and temperature to reset within 90 seconds
A “state change micro-dose” is a short, deliberate shift in your body, such as a slower exhale, a taller posture … Read more
Anticraving Cues at Home: scent, light, and layout micro‑tweaks
Your home is full of cues that can spark cravings: a bowl of candy you walk past, a snack drawer … Read more
Compassionate Exposure to “Fear Foods”: hierarchy, safety rules, and debriefing
“Fear foods” are foods that cause strong anxiety, guilt or avoidance, often because of rules about what is “good” or … Read more
Body‑Image Resilience: media audit, clothing strategy, and mirror routines
Body-image resilience is the ability to keep a steady, respectful relationship with your body even when your feed, your clothes … Read more
Decision Latitude: widen choices without losing guardrails—menus and boundaries
Decision latitude means giving yourself real choices about what, when and how you eat and move, instead of one rigid … Read more
Relapse Mindset Prep: normalize lapses and script rapid re‑engagement
Slip-ups are a normal part of changing any habit, including eating and exercise. What decides your long-term results is not … Read more
Stop Self‑Licensing: pattern audit and replacement scripts after “good” workouts
Self-licensing is the habit of using a “good” behaviour, like a hard workout, as permission for a choice that works … Read more