Eating · Harm Reduction
Purge Delay & Alternative-Behaviors Ladder
Six rungs that ride the wave — harm reduction, then extinction
Purge urges spike, peak, and fall on their own — usually within an hour of eating. Every delay is a small vote for a body that can tolerate discomfort. This ladder is harm reduction, then extinction. Use with a clinician; medical monitoring is required for anyone purging regularly.
Date
Trigger meal / event
Urge intensity 0–10
The delay ladder
1
1 minute
Set a timer. Just breathe. Notice the urge without acting.
2
5 minutes
Move to a different room. Wash hands. Drink water.
3
10 minutes
Call or text a support person. Say 'I'm delaying.'
4
20 minutes
One grounding practice — 5-4-3-2-1, cold water, or a walk outside.
5
45 minutes
Urge intensity almost always drops here. Journal what shifted.
6
90+ minutes
The wave has passed. Note what you learned — the body did not have to purge to survive this.
Tick each rung as you pass it. Any rung reached is a win.
My alternative behaviors — circle 3 to try first
Cold shower or ice on the wristsWalk outside — sunlight, movement, no scale check afterCall one person on my list (below)Chew gum, sip warm tea, brush teethJournal the wave — start, peak, fallPut on a specific playlist / show that grounds meCurl up under a weighted blanket for 20 minColour, knit, do dishes — hands busy, mind occupied
People I'll reach out to (initials + method)
What I'll say (a script that works when I can barely speak)
After the wave
Urge at start
nonemost
1
2
3
4
5
6
7
8
9
10
Urge at peak
nonemost
1
2
3
4
5
6
7
8
9
10
Urge when it passed
nonemost
1
2
3
4
5
6
7
8
9
10
What did I learn about this wave?
One kind thing to say to the part of me that felt the urge
A lapse is not a failure
If you purge, the next step is the next meal — not extra restriction, extra exercise, or extra self-punishment. Compensating for a lapse feeds the cycle. Bring the sheet to your next session either way.