☐ Ask yourself: “Why am I eating?”
Be honest. Are you physically hungry—or trying to soothe stress, sadness, boredom, or overwhelm? Emotional eating is when food becomes a way to manage feelings instead of hunger.

☐ Ask yourself: “What exactly am I eating?”
If it’s a banana, eggs, salmon, or vegetables—easy. If it’s highly processed, it can be hard to even name what’s in it. Awareness alone can slow the impulse.

☐ Ask yourself: “How will I feel after I eat this?”
Not just while you’re eating—but 30 minutes later. Calm? Energized? Heavy? Regretful? Your honesty here matters.

☐ Ask yourself: “How does this support my long-term health?”
If your goal is weight loss, hormonal balance, or more energy, long-term thinking helps you stop trading future you for a temporary fix.

☐ Ask yourself: “Would a smaller portion be enough?”
This question brings you back to intention. There’s nothing wrong with enjoying a treat—but do you need six pieces, or would a few bites satisfy you?

☐ Ask yourself: “Am I about to binge as a way to punish myself?”
Sometimes overeating isn’t about craving—it’s about self-judgment. If you notice that pattern, pause and choose a gentler way to respond to yourself.

☐ Ask yourself: “What do I actually need right now?”
Comfort? Rest? A break? Connection? Relief? Food might feel like the fastest answer—but it’s often not the real one.

☐ Try this quick reset: Drink water + wait 10 minutes.
If you’re still hungry after, eat. If not, you just interrupted the emotional loop.