Eating · Body Image
Appearance Comparison Log
Count it for a week — the invisible maintainer becomes visible
Appearance comparison — sizing up bodies on the street, in the mirror, in the feed — is a core maintaining factor. Clients often don't realize how often they do it until they count. This log runs for one week to make the invisible visible.
This week
Trigger (person, feed, mirror)
What I compared
Direction (up / down)
Mood after 0–10
Environments where I compare most (accounts, apps, places)
One environment I'll change this week (unfollow, mute, change route)
Replacement thought I'll practice ('this is a body, not a mirror for mine')
What I'd rather be doing with the attention comparison steals
You cannot win a comparison
Up-comparisons feel bad. Down-comparisons feel bad and shame you for feeling relief. The move isn't to compare better — it's to notice the pull, unhook, and put the attention back on your life.