Binge Episode Chain Analysis
Map one binge link by link to find the earliest changeable step
Binge episodes feel sudden but they're built from a chain. Map one recent episode link by link. The goal isn't blame — it's finding the links you can change next time.
Sleep, food intake, mood, conflict, alcohol — what loaded the system in the hours before?
The specific moment things shifted. Often small.
What ran through your mind — about food, body, the day, yourself.
Name them. Intensity 0–10.
Hunger, fullness, tension, numbness, racing heart.
The 'screw it' moment. What did you tell yourself just before?
What, how much, how fast, where, alone or with others.
Short-term (relief, numbing, shame) and longer-term (purge, restriction, hiding).
The earliest link I could change
Upstream beats downstream. What's the smallest move at the earliest link?