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Plan and track a pattern of regular eating — three meals and two to three snacks — to establish a predictable structure that reduces binge urges.
Regular eating is a key early intervention in CBT-E. The goal is to eat at planned times (roughly every 3–4 hours) regardless of hunger or the urge to restrict. This stabilises blood sugar, reduces binge triggers, and gives you a framework to gradually challenge food rules. Plan your meals and snacks in advance, then track what you actually did.
Introduce in Stage 1 of CBT-E as a cornerstone intervention. Regular eating (typically 3 meals and 2-3 snacks, no more than 3-4 hours apart) is the first behavioural target regardless of eating disorder subtype.
Explain that regular eating addresses the dietary restraint maintaining mechanism directly. Frame planned eating as a way to reduce vulnerability to binge episodes and regain a sense of control, rather than as a rule imposed by the therapist.
For clients with very chaotic eating patterns, build up gradually — start with one regular meal per day and increase. For those with gastroparesis or early satiety, adjust portion expectations. Consider cultural meal patterns when planning timing.
Do not introduce rigid scheduling for clients with significant orthorexic features without addressing the rigidity itself. For clients in the underweight range, regular eating alone is insufficient — caloric increase must be explicitly addressed.
The schedule should be collaboratively designed, not prescribed. Encourage the client to eat socially where possible. Anticipate that early regular eating may temporarily increase anxiety — normalise this and frame it as the eating disorder's resistance to change.
Suitable for clients working with eating disorder, regular eating, cbt-e, fairburn, meal planning, structure. This tool can be used as a standalone worksheet or as part of a structured homework plan.
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Track body checking and body avoidance behaviours, their triggers, and function.
Identify rigid dietary rules and design experiments to test what happens when you break them.
Explore how difficulty tolerating emotions drives eating disorder behaviours — and develop alternative ways to manage intense feelings.
Track weekly weight to observe natural fluctuation and reduce the power of daily weighing.