If you’ve ever found yourself reaching for snacks without really knowing why — you’re not alone.
You may think you’re struggling with food or self-discipline…
But the real issue often starts with an unspoken thought that leads to a feeling — which drives the behavior.
This is where the Thought Model comes in. It’s a tool I use with all of my coaching clients to break the cycle of emotional or habitual eating.
🧠 Step 1: Catch the Thought
It usually starts quietly:
“I need something.”
“Just one bite won’t hurt.”
“I’ve already blown it today, so whatever…”
These thoughts feel automatic — but they’re not facts. They’re just habitual mental patterns your brain offers when you’re tired, bored, anxious, or emotional.
🔥 Step 2: Notice the Feeling It Triggers
That thought creates a feeling. It might be:
- Stress
- Restlessness
- Loneliness
- Frustration
That feeling shows up as urgency in your body — like you have to fix it now. Eating becomes the quick solution.
🧩 Step 3: Name the Feeling — and Regain Control
Here’s the game-changer:
Label it out loud.
“This is just boredom.”
“This is just overwhelm.”
“This is just stress.”
When you name the feeling, you activate the rational part of your brain and quiet the emotional response. It immediately feels less urgent.
You can tell yourself:
“This is just a thought and a feeling. I don’t have to act on it.”
✨ What Happens Next
You pause. You let the wave pass.
And in that moment — you build the muscle of self-trust.
This isn’t about denying yourself forever or forcing more control.
It’s about understanding what’s really going on underneath the urge — and knowing that you are in charge.
If this resonated with you and you’re ready to start feeling in control again — reach out.
I’d love to help you take the next step.
– Violet Burgess
Certified Ideal Protein & Mindset Coach