Introduction

How did we end up in this mess?

How food habits form

Why diets (and measuring) don't work

Part 1: Mapping your habit loops: Days 1-5. Welcome to your 21-day challenge

Set your baseline

Map your food habit loops

Your body's wisdom

Identifying your urges-hunger or something else?

Part 2: Interrupting your habit loops with awareness: days 6-16. The power of paying attention

Mindful eating

Reconnect with your body

Get to know your pleasure plateaus

The craving tool (Part 1) - Build you disenchantment databank

Retrospectives-looking back to move forward

The craving tool (Part 2)

RAIN on the craving monster's parade

Noting

Fire your committee

Part 3: A bigger better offer: Days 17-21. An unforced freedom of choice

Leveraging the food/mood relationship

Kindness

A note about trauma

Building trust in yourself through experience

The ultimate bigger better offer (The biggest bestest offer)

Acknowledgments

Notes

Index.