The voice in your head after a slip matters enormously. Research by Neff shows self-criticism triggers shame spirals that often lead to more eating. “You’re such a failure” doesn’t motivate; it demoralizes. Constructive self-talk— “That happened. What can I learn?”—supports recovery. Would you speak to a friend the way you speak to yourself? This companion covers the criticism spiral, what harsh self-talk sounds like, why it doesn’t work, and constructive alternatives. (3 min read)
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