Every tactic, quote, and exercise in one place.

A pause gives you time to consider your options. Cravings vary, so there is no required waiting time or expected result.

1. 1.If you want time to decide, set a timer for up to 10 minutes.
2. 2.You can end the pause whenever you like, including to eat if you are hungry.
3. 3.Choose a small activity for the pause, such as listening to a song or stepping away from the screen.
4. +1 more steps in session

An optional pause for reflection.

A familiar routine can give you a moment away from what you were doing. Choose it only if it appeals to you.

1. 1.If you would enjoy a change of scene, go to a sink.
2. 2.Wash your hands using water at a comfortable temperature.
3. 3.Dry your hands and notice how you feel.
4. +1 more steps in session

An everyday comfort option.

This is a chance to focus on gentle breathing. You do not need to hold your breath or meet a particular count.

1. 1.Sit or stand in a position that feels comfortable.
2. 2.Let your breath flow gently, without forcing it.
3. 3.Try breathing in through your nose and out through your mouth, if comfortable.
4. +2 more steps in session

NHS: Breathing exercises for stress — nhs.uk/mental-health/self-help/guides-tools-and-activities/breathing-exercises-for-stress/

A change of surroundings offers a break from your current routine. The activity and its length are your choice.

1. 1.Check whether you would enjoy moving or changing your surroundings.
2. 2.Choose a route that is comfortable and accessible, indoors or outside.
3. 3.Walk at your own pace for as long as suits you, or simply sit somewhere different.
4. +1 more steps in session

A practical option for a break.

Food and drink meet different needs. A drink is an option when you are thirsty, and you can eat when you are hungry.

1. 1.Check whether you are thirsty or hungry.
2. 2.If you want a drink, choose water or another drink you enjoy.
3. 3.Drink an amount that feels comfortable.
4. +1 more steps in session

An everyday hydration choice.

A small routine gives you an opportunity to pause and choose what comes next. It does not need to change how food tastes.

1. 1.Pause what you are doing, if you would like a break.
2. 2.Choose one small routine, such as washing your hands or clearing your workspace.
3. 3.Do it at a comfortable pace.
4. +1 more steps in session

A practical option for changing your surroundings.

Hunger is a reason to eat. Choose food that suits your needs and preferences rather than trying to reach a fixed protein amount.

1. 1.Check whether you are hungry or missed a meal.
2. 2.Choose a regular meal or snack from what is available to you.
3. 3.Give yourself time to eat and enjoy it.
4. +1 more steps in session

A practical response to hunger.

A personal intention can guide your next choice. You can adjust it as your circumstances and preferences change.

1. 1.Think of one change you would like to make.
2. 2.Phrase it kindly and specifically, such as 'I want to notice my habits around drinks.'
3. 3.Say it aloud or write it down, whichever feels comfortable.
4. +1 more steps in session

A personal reflection prompt.

This exercise offers a way to pay attention to your surroundings. Use the senses available and comfortable to you.

1. 1.Look for up to 5 things you can see.
2. 2.Notice up to 4 sounds around you.
3. 3.Notice up to 3 comfortable physical sensations.
4. +2 more steps in session

An optional attention exercise.

Movement can be an enjoyable break. You can also choose to rest; exercise is not a requirement before eating.

1. 1.Check whether movement would feel comfortable right now.
2. 2.Choose a gentle stretch, a short walk or another movement you enjoy.
3. 3.Move at your own pace, and stop if it is uncomfortable.
4. +1 more steps in session

A practical option for a movement break.

You can seek company when you want it. A reply is not a condition for eating or making your next choice.

1. 1.Think of someone you would feel comfortable contacting.
2. 2.Send a message or make a call if you would like to.
3. 3.Say hello, share how your day is going or ask for support.
4. +1 more steps in session

An optional way to ask for company or support.

Reading is one possible way to spend a break. Whether or not your craving changes, you can still choose what to do next.

1. 1.Choose a book or article that interests you.
2. 2.Read as much or as little as you would like.
3. 3.When you finish, decide whether you want food, rest or another activity.

A practical option for a short break.

A wash or shower can be part of a routine you enjoy. There is no need for cold water or a shock response.

1. 1.If a wash or shower would feel good, make time for it.
2. 2.Use a water temperature that feels comfortable.
3. 3.Stay as long as suits you, or choose another relaxing activity.
4. +1 more steps in session

An everyday comfort option.

Preparing a drink offers a familiar routine and a chance to pause. It does not set a deadline for a craving to pass.

1. 1.Choose a drink you enjoy.
2. 2.Prepare it in the way that suits you.
3. 3.Take a moment away from your task while it is ready.
4. +2 more steps in session

An everyday routine you can choose.

Describing the moment may help you notice patterns over time. Several needs can be present at once, and you do not need a diagnosis to make a choice.

1. 1.Ask yourself: 'What was happening when I noticed this craving?'
2. 2.Consider hunger, tiredness, feelings, surroundings or a familiar routine.
3. 3.Write a few words if useful, without needing to find one definite cause.
4. +1 more steps in session

A reflection prompt for noticing patterns.