Metacognitive Awareness: observe cravings as thoughts, not commands—practice plan
A craving is a mix of thoughts, body sensations and an urge to act, and none of those pieces is … Read more
Kirsten
Urge Journaling: timestamp, intensity curve, trigger, tool, outcome—templates included
Urge journaling is a quick way to log food cravings or other urges as they happen: the time, how strong … Read more
Gratitude With Actions: daily prompts that link thankfulness to choices
Gratitude with actions means pairing each thing you are thankful for with one small choice that honours it. Instead of … Read more
Behavioral Activation When Motivation Is Low: activity menu and 10‑minute rule
Behavioural activation is a simple idea: when motivation is low, act first and let the mood follow. You track what … Read more
Mental Contrasting + WOOP: tie obstacles to concrete next moves
WOOP stands for Wish, Outcome, Obstacle, Plan. You picture a goal and its best result, then deliberately picture the inner … Read more
Attention Training Technique for Food Fixation: sound, imagery, and shifting tasks
The attention training technique (ATT) is a short listening exercise in which you practise focusing on one sound, switching between … Read more
Rejection Resilience Around Boundaries: prepare, script, and debrief social meals
Rejection resilience is the ability to hold a food boundary at a social meal even when someone is disappointed, teases … Read more
Stress Reappraisal Before Meals: from threat to challenge with cue cards
Stress reappraisal means changing how you read your body’s stress signals, from “this is a threat, I need to escape … Read more
Identity Statements That Stick: write, test, and display your personal health creed
A personal health creed is a short set of “I am someone who…” statements that describe the person you are … Read more
Cognitive Restructuring for “All or Nothing”: thought traps, counters, and drills
All-or-nothing thinking is the habit of seeing your efforts as either perfect or a total failure, with nothing in between: … Read more