Future‑Self Visualization: guided scripts, environmental anchors, and check‑ins
Future-self visualization is a short, regular practice of picturing yourself a few months or years from now, living with the … Read more
Kirsten
Values Clarification for Health: card sort, ranking, and weekly action mapping
Values clarification for health means working out what matters most to you, such as family, energy, independence or keeping your … Read more
Competing Response Training for Snack Urges: hands, mouth, mind replacements
Competing response training means choosing a specific action that is hard to do at the same time as snacking, and … Read more
Interoceptive Awareness Training: hunger, fullness, and stress mapping in 3 weeks
Interoceptive awareness is your ability to notice signals from inside your body, such as hunger, fullness, tension and a racing … Read more
Name‑to‑Tame: emotion labeling ladders that downshift cravings in 60–120 seconds
“Name to tame” means putting a feeling into words when a craving hits, so you can respond to the feeling … Read more
If‑Then Planning for High‑Risk Windows: identify cues, plan responses, and rehearse
If-then planning means deciding in advance exactly what you will do when a specific tricky moment arrives: “If it is … Read more
Mindful Self‑Talk During Meals: attention cues, bite pacing, and reflection questions
Mindful self-talk during meals means using a few short, kind phrases in your head to keep your attention on the … Read more
Self‑Compassion Scripts for Post‑Slip Recovery: language, timing, and practice reps
After a slip, such as an evening of overeating, a skipped week of workouts or falling back into an old … Read more
The Annual Retreat: Plan a Personal Day With Reflection, Nature, and a Simple Meal Plan
A personal annual retreat is one intentional day set aside to rest, reflect on the past year and plan the … Read more
Building a Supportive Church Wellness Group: Roles, Rhythms, and Boundaries
A supportive church wellness group works best when it has a clear purpose, a few defined roles, a simple meeting … Read more