Key Concepts Index

One Day at a Time

Recovery from Binge Eating Disorder (BED) and compulsive eating is a lot like building a brick wall. You start by laying the foundation. After that the wall is put up one brick at a time. As the bricks are added and the mortar sets hard, the wall becomes quite strong.

Recovery is a day-by-day process. If we set realistic goals we can meet them. Goals like establishing a stable pattern of regular eating or eating primarily whole natural foods today. Most of us can manage to do anything for one day. "For this 24 hour period, I will do the best I can and I'll deal with tomorrow when it gets here."

In recovery as in life, it helps when we forgive ourselves and let go of yesterday. Just because we overate yesterday does not mean we will overeat today. Tomorrow isn't here yet. What we can change and be responsible for is the present. We can focus our energies on making the best of today.

It's fine to have a general long range goal, but if we dwell on it, we risk losing our focus on the present. The present is the most important part of the process of recovery. Focusing on our long range goal can set us up for a gnawing sense of inadequacy or failure. When we compare our present selves with some imagined perfect self of the future, we can't help but feel flawed. Eating healthy and living a healthy lifestyle to the best of our ability right now means we are living authentically. We are adding meaning and value to our life as we are passing through it. We can enjoy the process of becoming the healthy and free person we desire to be.

Recovery on the 24 hour installment plan has proved to work for countless alcoholics and addicts. It may be the most practical contribution to recovery from binge eating disorder that Overeaters Anonymous has given us.

  The 24 hour plan:

• Today I will stay focused on my recovery and well-being.
• Today I will treat myself in a self-loving and life-affirming way.
• Today I will do my best to live in a healthy and constructive way.

At times, especially in early recovery, the cravings can be quite powerful. Many people have found it helpful to break their day down into smaller increments during those times—one hour at at time or even one minute at at time if necessary. Remember, don't go hungry. It's better to snack on healthy foods throughout the day than starve and binge in the evening.

• Key Concepts Index
• First Things First – Establishing a stable pattern of regular eating.
• Refuse to be "Powerless" — Realize that you do have choices. Don't give your power away.
• Become Health Centered – Focus on improving health. Weight loss is a byproduct.
• Keep A Journal Of Your Foods And Moods – Gaining awareness is empowering.
• Eat Like A Healthy Person – Eat healthy whole natural foods now.
• Empower Yourself – Use every tool and resource necessary.
• Educate Yourself – Become an expert on nutrition. Forget what the diet gurus say.
• Don't Go Hungry – Eat your way to optimum health. Hunger only leads to binges.
• Act As If – Act yourself into a new way of thinking. Action precedes motivation.
• Dump Perfectionism – Progress is good enough. We learn from our mistakes.
• Easy Does It – Practice moderation and have realistic goals. Practice self-compassion.
• One Day At A Time – Focus on today and worry about tomorrow, tomorrow.

Dave's web site is for informational purposes only and is not meant to serve as medical advice or to replace consultation with a professional dietician, nutritionist, physician, or mental health professional. None of the information presented on this web site is intended to diagnose, prescribe, or to administer to any medical ailments or conditions.