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The Brain over Binge Recovery Guide. Chapter 6: Focus on Why You Want to Quit. Paperback pg. 52. Benefits of Quitting. Binge Eating. Benefits of Continuing.
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Benefits of Quitting Binge Eating Benefits of Continuing to Binge Costs of Quitting Binge Eating Costs of Continuing to Binge
Insights That Help You View Urges as Junk Example: If I relax my face when I’m experiencing a binge urge, it helps the urge feel more harmless.
Experiences That Cause You to React and Your Typical Reactions to These Experiences Things You Experience with Detachment and Why You Don’t React
Date/ Time Urge Description (physical sensations, thoughts, feelings) What You Did While the Urge Was Present What You Learned (what worked)
Date Urge Frequency Urge Intensity & Description Other Notes About Your Urges
Date Urge Frequency Urge Intensity & Description Other Notes About Your Urges
Breakfast Snack 1 Lunch Snack 2 Dinner Snack 3 DAY 5 Breakfast Snack 1 Lunch Snack 2 Dinner Snack 3 DAY 6 Breakfast Snack 1 Lunch Snack 2 Dinner Snack 3
Breakfast Snack 1 Lunch Snack 2 Dinner Snack 3
Day/Time Hunger Level & Notes About Physical Sensations Last Time/Food Eaten Physical Hunger Scale *adapted from Cookie Rosenblum, weight loss coach (realweightlossrealwomen.com)