Free template: Hot Cross Bun

If you've read my post on willpower and disordered eating, you'll have come across the Hot Cross Bun model. It's a CBT framework that maps how thoughts, emotions, physical sensations and behaviours all connect and reinforce each other to create unhelpful patterns.

This is the example from my blog post:

Before you can change anything, you have to be aware of what you're thinking, feeling, and doing to maintain these vicious cycles. Completing this template with your own patterns can be surprisingly revealing, and it's something you can come back to whenever there's something in life you want to change your mindset on - not just with food.

I use this exercise as the first step with nearly all of my clients. Print it and fill it in with a pen, or use the headers in the notes app on your phone...either will work fine.