- You are healthy, not flawed or diseased.
- You have a temporary, and completely correctable “lower” brain glitch.
- You can rewire your brain (using your higher brain and neuroplasticity).
- Urges to binge are the only direct cause of binge eating.
- There are 2 Recovery Goals: Dismissing Urges & Eating Adequately.
- Restrictive dieting is not compatible with recovery.
Lesson 1: Why You Binge & the Two Recovery Goals
It’s great that you are taking another step to help yourself end the binge eating habit. I know that complete freedom is possible for you.
Tips and Advice from Kathryn
(Topic: Writing Prompts)
Click here to read message
In this lesson (and in every lesson of the course), you’ll have a Writing Prompts Worksheet to complete. Typically, the questions on these worksheets ask you to think about what you’ve heard in the Audio Lesson and how it applies to your life. However, in this lesson, the first two questions ask you to dive a little deeper.
I want to discuss these first two questions with you, because there are some important things I want you to keep in mind as you answer them. It’s great if you’ve already completed the worksheet, but you may want to use what I’ll discuss to go back and reflect on what you wrote.
The first questions is:
What are your expectations & goals for the course? What do you hope to get out of it?
As you respond to this writing prompt, I want you to focus on your intention to put binge eating behind you. Setting an intention is powerful—because when you have your intention—then you can set realistic goals and expectations for yourself, and focus on what you need to do to realize those goals.
Even if you don’t meet your goals and expectations, you can refocus on your intention to become binge-free, and determine how to move forward. I never want you to use your goals and expectations as reasons to think you’ve failed—if you don’t achieve them. Let me give an example to explain what I mean by this:
You might find yourself wanting to set a goal of “never binge eating again, starting as soon as you start the course.” I do not want to discourage you from thinking that’s possible, because it certainly is possible; however—if you do set a goal like that—never use it as a reason to think you’ve “blown it” if you do binge. Thinking you’ve failed leads to a mindset that is not helpful for recovery.
All you need to do is come back to your intention to be binge free, and you’ll be able to figure out what you can do differently next time, or what you can learn from the experience, or how you will keep practicing and improving.
It’s normal to be disappointed if you do not meet a goal or expectation. Your disappointment shows how much you want to overcome this habit. But, the way to freedom is to keep learning, and keep picking yourself up if you stumble. If you get caught up in self-criticism, it’s going to be harder to get back on track.
If your intention is to end binge eating, you will—even if you don’t meet every one of your goals and expectations along the way. Give yourself permission to be hopeful, but in addition to that, commit to being resilient if the journey isn’t always completely smooth.
The second question is:
As you go through this course and this process, do something you’re probably not used to doing: Have compassion for yourself. Be kind to yourself and accept that this is where you are right now. You’ve done the best you knew how, and now you will learn how to do things differently. No beating yourself up. No name calling. Just compassion for you and where you are. Write about how you will incorporate self-kindness into your recovery and your life:
This relates to what I wrote above, about not slipping into a mindset of self-criticism. You may have the belief that being mean to yourself is a way to motivate yourself to change—but this is not true. People learn best when they are treated with kindness and compassion. You can’t shame yourself into changing, in fact, this will delay your progress and make change more difficult.
You may fear that being kind to yourself means that you are accepting things the way they are, and giving up on change. That is also not true. You can desire change and pursue change, and still be kind to yourself in the process of making that change a reality.
In the complete Course, you’ll receive 12 of these messages from Kathryn to help guide you along the way, and to give you useful ideas and insights. Lessons 1, 3, 5, and 7 contain two Tips and Advice messages, and Lessons 2, 4, 6, and 8 contain one.
Use the “Dismiss the Urge” Coaching Audio:
In the complete Course, you’ll also get a special Dismiss the Urge audio at the top of the Coaching Audios page. The Dismiss the Urge audio will be useful any time you feel like you need additional help avoiding a binge.
Tips and Advice from Kathryn
(Topic: Insight Journal)
In the complete Course, this message will help you use your Insight Journal.
Thank you for using the Free Preview. I hope you are finding the content helpful so far.
If you feel like the Course may be a good fit for you, but you aren’t ready to commit to all 8 Lessons, know that you can get full access to Lesson 1 with the purchase of the Coaching Audios.
Get the Coaching Audios plus Lesson 1
Get the Complete Course
I hope you’ve benefited from this Free Preview of Lesson 1 (and the additional Q&A audio on the Q&A page).
The complete 8-lesson Brain over Binge Course contains all of the advice and encouragement I’ve given over the years, in an affordable format. The Course is a small fraction of what it would cost to work with a coach privately or in a group setting.
I put all of my coaching into this format to make it more accessible for anyone who needs extra help ending binge eating. You’ll get over 100 audios –a total of 17 hours of audio guidance– plus the worksheets, tips and advice messages, and goals.
What course members have to say:
“This course changed my life. I am so grateful to have found Kathryn’s podcasts which led me to this course. In the depths of my eating disorder, I had no hope and thought I would never get better. After taking this course, I feel like a new person and know I will continue to live a binge-free life”
“I came into this course desperate, defeated, and hopeless. Kathryn’s approach has quickly restored my confidence that I can overcome binge eating! I do not have a disease but just a temporary glitch in my brain that can be rewired. Thank you, Kathryn, for restoring my confidence and control over my own body and mind!”
“This course is exactly what I needed to hear! I’ve read countless books on the BED-topic (including Brain over Binge) before, without any success. The course is full of deep insights and packed with valuable and practical information. I really appreciate the rational and organized form everything is presented. I’m exceedingly thankful for the course – it has really changed my life!“
“This course hit the mark on so many fronts. It was well organized and easy to use. I loved all of the audio recordings, including the informational Q&As. Most importantly, it spoke to me and helped me to solidify my decision to stop bingeing. Every week I learned something new that deepened my resolve to quit bingeing and enhanced my understanding of this terrible habit. Thank you Kathryn! This course was a wonderful addition to your two books.”
“The course helped me restore my hope for recovery and allowed me to experience life without binge eating. I didn’t even realize how much more I can do when I don’t binge and when I don’t obsess over food.”
“Kathryn’s program is rational, organized and effective. The information, tasks, and explanations she gives are true, valid and easy to apply. If I can do this, you definitely can do it.”
“This approach was the most useful, realistic approach I have ever tried for binge eating and it is really working well . THANK YOU Kathryn!”