WEEK 3
Action Plans
Feel free to write your own or add thought processes.
Hunger or Habitual Urge? AP
→ Recognize the Urge
1..”Am I physically hungry/appetite, or is this urge driven by emotions or habit?”
Normal hunger = eat
Habitual urge = wait ↓
→ Acknowledge the Emotion
2. Identify what you’re feeling (stress, boredom, anxiety, etc.) and name it. This helps you separate the emotion from the urge to eat.
3. “I am free to eat whatever I want, but will food solve the problem that caused the emotion?”
4. “I know that this is not me, it is the urge that wants to stay alive — “it”, BUT I am going to break that wire”
5. “Only a few times and the urge won’t even come up anymore. “It'“ ha no control over my body, I do”
✅ Always remind yourself that you are free to eat emotionally if you want to, but the real you chooses not to, and that it has nothing to do with restriction. It’s a healthy choice because you are listening to your true inner cues and not to a false belief that thinks eating in such moments is the solution.
Hunger or Habitual Urge (while eating)? AP
⚠️ Below I use the word ‘hunger’ for physical and appetite hunger. the opposite for the habitual urge. So an appetite for cake is included in the word ‘hunger’ too.
→ Pause and Reflect
“Am I enjoying this because I’m truly hungry, or is it an emotional or habitual response?”
If you're hungry and enjoying it, continue.
If you suspect it's emotional or habitual, proceed to the next step.
→ Check In with Your Emotions
Identify Your Feelings:
2. “What am I feeling right now? Is it stress, boredom, or something else?”
Reassess Your Needs:
3. “I am free to enjoy this treat, but will continuing to eat really address the emotion I’m feeling?”
Empower Your Choice:
4. “I recognize that the urge to keep eating may be driven by emotion, not by true hunger. I have the power to stop now if that’s what feels right.”
→ Decide and Act
Make a Conscious Choice:
5. “I can choose to stop now and take care of my emotional needs in a healthier way, or I can choose to continue if I’m truly hungry or simply want to enjoy this moment. Either way, I’m in control.”
Remind Yourself of Your Power:
6. “Every time I choose to stop when I’m not truly hungry, I’m breaking the habit and strengthening my ability to listen to my body. The more I do this, the less control the urge will have over me.”
✅ You can also remind yourself that you no longer restrict yourself, so technically there should be no need for your body to want to eat more and more. You eat adequately, not too little, and enjoy the foods you want. This realization can further demonstrate how eating in moments of no true hunger or appetite is just a false solution.
✅ A good analogy is to think of taking a shower whenever you feel stressed or after finishing a client booking, just to reality-check how unhelpful that would be :)