Confidence by Design: Borrowed Beliefs, Past-Wins Logs, and Future-Self Letters That Stick
Building confidence isn’t just about feeling good; it’s about a deliberate process, a kind of confidence by design. We often … Read more
Kirsten
The Social Comparison Exit Strategy: Three Moves to Reclaim Your Attention and Energy
It started innocently enough, just a quick look here and there. I told myself it was harmless, a way to … Read more
Environmental Craving Cues You Didn’t Notice: Lighting, Sound, and Smell—And How to Change Them
We often think our habits are just about willpower, right? But it turns out, the world around us plays a … Read more
Savoring Skills: Turn Ordinary Meals Into Mindful Moments That Improve Satisfaction (and Reduce Seconds)
You know, sometimes eating feels like just another thing on the to-do list. We’re busy, right? So we shove food … Read more
The Binge-Urge Buffer: 5-Step Crisis Plan You Print, Post, and Practice
When those strong urges hit, it feels like a tidal wave, right? You want to just give in. But what … Read more
Thought Distortions You’ll See This Month: Spot-It-Name-It Exercises with Real Food/Exercise Examples
We all have those days where our thoughts just don’t seem to help us out. Sometimes, the way we think … Read more
Perfectionism to Pragmatism: Build “Good-Enough” Standards for Meals, Movement, and Self-Care
We all know that feeling, right? You want to eat healthy, get some exercise, and take time for yourself, but … Read more
Stress-Inoculation for Busy Weeks: Pre-Mortems, Coping Cards, and “Minimums” That Keep You Afloat
We all have those weeks that feel like a marathon. Deadlines pile up, personal stuff happens, and suddenly, you’re just … Read more
The 2-Chair Dialogue: Coach Yourself Through a Craving Using Role-Play and Compassionate Inquiry
Ever feel that pull, that sudden urge for something you know you shouldn’t have? It’s a common experience, and learning … Read more
Cravings + Sleep Debt: How Fatigue Drives Appetite and the Quickest Fixes You Can Implement Tonight
Feeling tired all the time and constantly battling cravings? You’re not alone. Many of us struggle with this cycle, and … Read more