"You are not broken. You found a coping strategy. Now let's find a better one."
Before You Eat — Check In
Am I physically hungry right now?
When did I last eat? Was it enough?
Am I feeling an emotion I haven't named?
Am I bored, stressed, lonely, or numb?
Would eating change the underlying feeling?
The Pause Protocol
1
Wait 10 Minutes Set a timer. Sit with the feeling before acting on it.
2
Name the Emotion Write it below. Anxious? Lonely? Overwhelmed?
3
Try One Alternative Walk, drink water, call someone, or write it out.
4
Eat If Still Hungry Eating is allowed. The goal is choice, not restriction.
"The goal is not control.
My Most Common Trigger + What I'll Do Instead
Print / Save as PDF
Email This to Myself
Your answers stay in your browser.
This worksheet is for general educational purposes only and is not a substitute for professional medical or mental health care. It does not constitute medical advice, diagnosis, or treatment, and does not create a provider-patient relationship.
