The Urge-Delay Game: Compete With Yourself for Minutes—And Win Back Control
The Urge-Delay Game is a simple way to handle cravings: when an urge hits, you don’t say “never,” you say … Read more
Kirsten
Anticipatory Anxiety Around Restaurants: Plan, Prime, and Practice Responses
Anticipatory anxiety around restaurants is the worry that builds before you eat out: about the menu, the wait, the people, … Read more
The “Yes-And” Technique: Keep Social Joy While Honoring Your Limits
The “Yes-And” technique lets you say yes to the people and the connection while adding your own limit in the … Read more
The Mental “Parking Lot”: Capture Food Fixations and Return to Life (Templates Included)
A mental parking lot is a simple place, such as a notebook, a notes app or a sticky note, where … Read more
From All-or-Nothing to Dial-Adjustment: How to Turn the Knob Instead of the Switch
All-or-nothing thinking treats every habit like a light switch: you are either “on plan” or “off plan.” Dial adjustment treats … Read more
Self-Efficacy Accelerator: Build Belief with Mastery Experiences and Stretch Goals
Self-efficacy is your belief that you can do a specific thing, like cook dinner at home most nights or walk … Read more
The “Trigger-to-Tool” Map: Assign Specific Skills to Specific Emotions (and Practice Weekly)
A trigger-to-tool map is a one-page plan that pairs each emotion that tends to knock you off track (stress, anger, … Read more
Psychological Safety at Home: Reduce Criticism, Increase Collaboration on Meals and Movement
Psychological safety at home means everyone can try new foods, skip seconds, suggest a walk or admit they’re struggling without … Read more
Rejection-Proofing Your Ask: How to Request Support for Your Goals Without Conflict
The best way to ask for support with your health goals is to be specific, keep the request small, make … Read more
Tending vs Fixing: A Mindset Shift That Sustains Long-Term Health Behaviors
A “fixing” mindset treats your health as a problem to solve fast, usually with a strict plan, and then drops … Read more