DAY 17: The “Trigger → Action” Loop of Emotional Eating

Emotional eating isn’t about willpower — it’s a loop:

Trigger → Emotion → Action → Relief → Repeat

To break it, you don’t need perfection.
You just need to interrupt the loop one step earlier.

1. Notice the Trigger

Stress, boredom, fatigue, late nights, arguments — something always comes before the craving.
Start paying attention to what sets you off.

2. Create a 10-Second Pause

Ask yourself:

“Am I hungry or emotional?”

This tiny pause gives you control instead of reacting automatically.

3. Swap the Action

The goal isn’t to fix the emotion — it’s to change your response.

Try:

• A short walk

• Water

• Deep breaths

• Stepping outside

• Stretching

• A quick journal note

Small shifts break big patterns.

4. Make Your Trigger Plan

Pick one common trigger and one new action.
Example:

Trigger: Stress after work
New action: 5-minute walk before eating

That’s enough to start rewiring the habit.

Today’s focus

Catch one trigger → pause → choose a different action.
That’s how emotional eating starts to lose its power.

— Aquiles
Diamante Training