Dopamine Without the Donut: Build a Non-Food Rewards System That Actually Feels Rewarding
We all know that feeling: you’ve accomplished something big, or maybe just gotten through a tough day, and you want … Read more
Kirsten
The 5-Senses Grounding Toolkit: Rapid Calm Techniques You Can Use Before Meals, Meetings, or Bed
Feeling a bit scattered before a big meeting, a meal, or trying to wind down for bed? It happens to … Read more
Urge Surfing Mastery: A 4-Week Skill-Building Plan from Micro-Pauses to High-Craving Scenarios
Feeling like your goals are always just out of reach? You know, those times when a craving hits, and suddenly … Read more
Boundaries With Food Pushers: Word-for-Word Scripts for Work, Family, and Social Events (Plus Follow-Ups)
Dealing with people who constantly push food on you can be really draining, whether it’s at work, during family get-togethers, … Read more
The Boredom-Eating Protocol: Environmental Tweaks, Activity Menus, and Check-Ins That Break the Loop
Ever find yourself reaching for a snack when you’re not even hungry? That’s likely boredom eating. It’s a common trap, … Read more
Rewriting Self-Talk with the ABC Method: Templates, Thought Records, and Real-Life Examples for Health Behaviors
Ever notice how the things you tell yourself can really mess with your health goals? It’s like a constant inner … Read more
The Hunger vs Emotion Decision Tree: How to Triage Urges in Under 90 Seconds and Choose the Next Best Action
Ever find yourself reaching for a snack when you’re not really hungry? It happens to the best of us. There’s … Read more
Cognitive Defusion for Food Cravings: A 10-Minute Daily Practice with Scripts, Cues, and Progress Benchmarks
Dealing with food cravings can be tough. You know you don’t want to eat that thing, but your brain just … Read more
Resilience Mapping: Build a Personal Stress-Response Playbook (triggers, counter-moves, recovery windows, and review cadence)
Life throws a lot at us, doesn’t it? Sometimes it feels like a constant barrage of things to deal with. … Read more
counter-moves
Feeling overwhelmed lately? It happens to the best of us. Life throws curveballs, and sometimes it feels like you’re just … Read more