Eating · Behavior Monitoring
Post-Meal Distress & Urge Log
Ride the 60-minute wave — record it, don't act on it
The 60 minutes after a meal is when urges to purge, restrict, over-exercise, or body-check peak. This log rides those 60 minutes with the client so the wave is recorded, not acted on. Programs use it to time bathroom locks, post-meal support groups, and skills coaching.
Meal / snack
Time meal ended
Distress over the hour after eating
0 min (just finished)
nonemost
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10
20 min
nonemost
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45 min
nonemost
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60 min
nonemost
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10
Urges I noticed (check any)
- Purge — vomit, laxative, diuretic
- Compensate with exercise
- Restrict the next meal or snack
- Body check (mirror, pinch, weigh)
- Hide in bathroom / isolate
- Chew and spit / ruminate food
Skill I used instead
Support person present / contacted
The wave breaks around 45 minutes
Post-meal distress is neurobiological, not moral. Delay + distraction + a person in the room almost always outlasts the urge. Every ridden wave rewires the loop.