Diet Mentality & Food Police Thought Record
Catch the food-police voice — and rehearse the other three
Tribole and Resch describe the inner "food police" — the voice that labels eating good or bad, and the diet-mentality thoughts that keep the cycle alive. The work is to catch the voice, name it, and rehearse the ally / rebel / nurturer voices instead.
Diet-mentality thoughts — circle the ones I hear
"I was bad today." "I'll start Monday." "I earned this." "I shouldn't want this." "Just one more pound." "Carbs are the enemy." "I have no self-control." "Clean / dirty eating." "Cheat day."
Thought record — one eating moment
Situation / what I ate
Food-police voice — verbatim
Emotion + intensity (0–10)
Behavior that followed
The four voices (Tribole & Resch)
Food Police
"Good/bad," "should/shouldn't," "you blew it."
Food Anthropologist (Observer)
Neutral, curious — what's actually happening?
Nurturer
Compassionate, the voice you'd use with someone you love.
Intuitive Eater
Body-trusting, attuned to hunger / fullness / satisfaction.