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EP 244: Quit Body Checking & Food Obsessing with My Go-To 3 Question Ritual That Takes Under 5 Minutes
Tired of waking up in reaction mode—immediately checking your body, obsessing over yesterday’s food choices, or spiraling into anxiety about what you’ll eat today? You’re not alone, and there’s a better way.
In this episode, I’m sharing the exact 3-question ritual that helped me break free from the constant body checking and food obsession that kept me stuck in my eating disorder. This practice takes less than 5 minutes but will completely shift how you start your day—from reaction mode to intention mode.
You’ll discover:
- Why living in reaction mode keeps you trapped in your eating disorder’s grip
- The neuroscience behind why this simple ritual actually works to rewire your brain
- The 3 powerful questions I use every morning (and whenever I’m triggered)
- How to shift from avoidance motivation to approach motivation in recovery
- Specific examples of how to apply each question to eating disorder recovery
- Why gratitude isn’t just “toxic positivity” when done right
If you’re ready to stop giving your eating disorder the power to dictate your entire day, this quick win is for you.
-----
**The 3-Question Ritual:**
1. What am I grateful for? (Look for evidence of goodness and progress)
1. What am I focused on gaining? (Move toward something, not away from fear)
1. What am I choosing to release? (Let go of what’s weighing you down)
**From Reaction to Intention:** Your eating disorder thrives when you’re reactive. Intention gives you back your power.
**Approach vs. Avoidance:** Research shows you’re significantly more likely to succeed when you focus on what you’re moving toward (freedom, energy, peace) rather than what you’re running from (weight gain, judgment, discomfort).
**Start Small:** On hard days, “I’m grateful I woke up today” is enough. Progress over perfection, always.
-----
Resources Mentioned:
- **The Recovery Collective:** Bi-weekly community calls where we practice living recovery with intention together. Founding member pricing: $47/month for the first 6 months. Learn more and apply at www.herbestself.co/recoverycollective
-----
Action Steps:
**Grab your journal and answer these three questions right now:**
1. What are 3 things I’m grateful for? (At least one recovery-related)
1. What am I focused on gaining this week in my recovery?
1. What am I choosing to release today?
**Commit to asking yourself these questions every morning this week** and notice how it shifts your day
**Next time you catch yourself body checking or food obsessing,** pause and run through the 3 questions to ground yourself back in intention
-----
Quotes from This Episode:
*“Your eating disorder loves when you’re reactive—it feeds off your panic, your fear, your overwhelm. But when you start with intention, you take that power back.”*
*“You can’t gain what you want while holding onto everything from your past. You can’t move forward while gripping tightly to old beliefs, old behaviors, old versions of yourself.”*
*“When you’re living with intention instead of reaction, recovery becomes something you’re actively creating rather than something you’re just trying to survive.”*
*“We’re not white-knuckling our way through recovery anymore. We’re intentionally choosing what we want to gain.”*
*“Recovery is so much sweeter when you’re not white-knuckling it by yourself.”*
Connect with Lindsey
Love this episode? Here's how you can support:
💝 Rate and review to help more perfectionists find freedom 💝 Share with a friend who's stuck in the perfection trap 💝 Join the Facebook community for recovery hugs and support 💝 Apply for 1:1 coaching if you're ready for personalized guidance
Special Announcements:
🎉 Subscribe to the email list at www.herbestself.co to get your free recovery journal download 🎉 Free FB Community at www.herbestselfsociety.com
About the Host
Lindsey Nichol is a former competitive figure skater turned God-led entrepreneur, boy mom, and digital CEO. She understands how core beliefs formed in childhood can create and maintain eating disorder patterns, and she's passionate about helping women identify and transform these beliefs to find lasting freedom.
If this episode helped you feel hopeful again and remember your worth isn't found in your body or on your plate, please share it with someone who needs to hear this message. Your support helps more women break the chains of limiting beliefs.
*While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.
View all episodes
By Lindsey Nichol - Certified Health Coach, Eating Disorder Recovery Coach, Food Freedom Coach, Eating Disorder Intuitive Therapy Certified
5
9797 ratings
Tired of waking up in reaction mode—immediately checking your body, obsessing over yesterday’s food choices, or spiraling into anxiety about what you’ll eat today? You’re not alone, and there’s a better way.
In this episode, I’m sharing the exact 3-question ritual that helped me break free from the constant body checking and food obsession that kept me stuck in my eating disorder. This practice takes less than 5 minutes but will completely shift how you start your day—from reaction mode to intention mode.
You’ll discover:
- Why living in reaction mode keeps you trapped in your eating disorder’s grip
- The neuroscience behind why this simple ritual actually works to rewire your brain
- The 3 powerful questions I use every morning (and whenever I’m triggered)
- How to shift from avoidance motivation to approach motivation in recovery
- Specific examples of how to apply each question to eating disorder recovery
- Why gratitude isn’t just “toxic positivity” when done right
If you’re ready to stop giving your eating disorder the power to dictate your entire day, this quick win is for you.
-----
**The 3-Question Ritual:**
1. What am I grateful for? (Look for evidence of goodness and progress)
1. What am I focused on gaining? (Move toward something, not away from fear)
1. What am I choosing to release? (Let go of what’s weighing you down)
**From Reaction to Intention:** Your eating disorder thrives when you’re reactive. Intention gives you back your power.
**Approach vs. Avoidance:** Research shows you’re significantly more likely to succeed when you focus on what you’re moving toward (freedom, energy, peace) rather than what you’re running from (weight gain, judgment, discomfort).
**Start Small:** On hard days, “I’m grateful I woke up today” is enough. Progress over perfection, always.
-----
Resources Mentioned:
- **The Recovery Collective:** Bi-weekly community calls where we practice living recovery with intention together. Founding member pricing: $47/month for the first 6 months. Learn more and apply at www.herbestself.co/recoverycollective
-----
Action Steps:
**Grab your journal and answer these three questions right now:**
1. What are 3 things I’m grateful for? (At least one recovery-related)
1. What am I focused on gaining this week in my recovery?
1. What am I choosing to release today?
**Commit to asking yourself these questions every morning this week** and notice how it shifts your day
**Next time you catch yourself body checking or food obsessing,** pause and run through the 3 questions to ground yourself back in intention
-----
Quotes from This Episode:
*“Your eating disorder loves when you’re reactive—it feeds off your panic, your fear, your overwhelm. But when you start with intention, you take that power back.”*
*“You can’t gain what you want while holding onto everything from your past. You can’t move forward while gripping tightly to old beliefs, old behaviors, old versions of yourself.”*
*“When you’re living with intention instead of reaction, recovery becomes something you’re actively creating rather than something you’re just trying to survive.”*
*“We’re not white-knuckling our way through recovery anymore. We’re intentionally choosing what we want to gain.”*
*“Recovery is so much sweeter when you’re not white-knuckling it by yourself.”*
Connect with Lindsey
Love this episode? Here's how you can support:
💝 Rate and review to help more perfectionists find freedom 💝 Share with a friend who's stuck in the perfection trap 💝 Join the Facebook community for recovery hugs and support 💝 Apply for 1:1 coaching if you're ready for personalized guidance
Special Announcements:
🎉 Subscribe to the email list at www.herbestself.co to get your free recovery journal download 🎉 Free FB Community at www.herbestselfsociety.com
About the Host
Lindsey Nichol is a former competitive figure skater turned God-led entrepreneur, boy mom, and digital CEO. She understands how core beliefs formed in childhood can create and maintain eating disorder patterns, and she's passionate about helping women identify and transform these beliefs to find lasting freedom.
If this episode helped you feel hopeful again and remember your worth isn't found in your body or on your plate, please share it with someone who needs to hear this message. Your support helps more women break the chains of limiting beliefs.
*While I am a certified health coach, anorexia survivor & eating disorder recovery coach, I do not intend the use of this message to serve as medical advice. Please refer to the disclaimer here in the show & be sure to contact a licensed clinical provider if you are struggling with an eating disorder.
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