How to Stop Binge Eating: 7, 30, and 90-Day Recovery Plan
A practical binge-eating recovery plan covering daily structure, trigger mapping, and compassionate reset strategies.
Overview
Binge-eating recovery improves with predictable eating patterns, emotional awareness, and a non-punitive reset strategy.
First 24 Hours
Define your next three meals and remove common binge triggers from immediate reach.
First 7 Days
Track cue patterns and add pause steps before high-risk eating windows.
First 30 Days
Strengthen emotional regulation routines and reduce all-or-nothing thinking by focusing on weekly trend lines.
By Day 90
By day 90, concentrate on durable routines and support systems that survive stressful periods.
Relapse Recovery Plan
Reset with a structured next meal and brief trigger review. Avoid compensatory behavior that restarts the cycle.
Track Binge Eating Streak
Use the sobriety calculator to monitor day-by-day progress.
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