Part 1: What Did You Notice This Week?

• What kinds of negative thoughts came up for you this week?

• Were there any patterns—certain times of day, situations, or triggers?

• How did it feel to notice a thought, instead of just being in it?

Part 2: How Did D.I.C. Work for You?

You practiced three responses this week:
Step Away, Acknowledge, and Reframe.

• Which one came easiest for you?

• Which one felt clunky, hard to use, or unclear?

• Did you try them in different situations (scrolling, intimacy, self-judgment, etc.)?

This isn’t about getting it perfect. It’s about learning how you best use the tool.

Part 3: What Do You Want to Tweak?

Every tool needs adjusting.

• Were there moments you forgot to use D.I.C.? What got in the way?

• Would it help to write reminders somewhere? Pick a go-to Choose option?

• Do any scenarios keep tripping you up? What could you do differently next time?

Real growth comes from trying, not getting it “right.”

Part 4: One Thought You Reframed

Let’s make this part simple:

• What’s one negative thought about your size or body you noticed this week?

• What did you reframe it to—or what could you reframe it to now?

If you didn’t get that far, no stress. You can revisit one of the reframing lessons and try again this week.

Before You Go

You’re not just learning to stop negative thoughts—you’re learning to think in a whole new way. That’s huge. Even noticing one thought, or using one Choose option once, is forward movement.

You don’t need to fix everything.
You just need to keep choosing something better.