Your excuses are predictable — they show up in the same situations, wearing the same disguises. And “defenses are down” is literal: stress dampens the prefrontal machinery of deliberate choice while hyperactivating reward circuits. Writing excuses down exposes them; preparing counters in advance is well-evidenced, with a medium-to-large effect on follow-through across 94 studies. Two cautions the popular version of this technique skips: make the counter a redirection rather than a reprimand, because self-criticism after a lapse drives more eating, not less; and don’t expect it to become automatic — a prepared counter buys you the moment to choose, it doesn’t choose for you.
This companion covers why excuses work, listing and countering them, using the counters, and the pattern underneath. (6 min read)